Is cottage cheese healthy? It’s a question I’ve never considered before. But is it just me, or is everyone suddenly obsessed with kitchen staples right now? Seen all over social media that are spread on bagels, used as a key ingredient in pancakes, added to scrambled eggs, or even mixed with mustard, the unsightly and lumpy cheese is undeniably having a moment.
But, is it really good for you? We spoke to two experts to find out the health benefits of cottage cheese.
What is cottage cheese?
A type of curdled milk product (like feta, mozzarella, and ricotta), cottage cheese is “high in protein, low in calories, and not an ultra-processed food,” says Dr. Megan Rossi, a dietitian and nutritionist who is as well. known as The gut health doctor. Rossi adds that it is also really versatile. “I think that’s why it’s so popular now. People love something low-calorie and high-protein, and since we’re all becoming more aware of ultra-processed foods, it’s great that it’s not one.
It is also affordable and has a sweet and pleasant taste, he says Dr. Federica Amatihead nutritionist at Zoe. “It works as a protein ingredient when you don’t want to use more eggs, tofu, meat or fish.” For those in the market for a good high-protein breakfast, it also works brilliantly on sourdough or in your morning eggs.
Why is it lumpy?
So it’s high in protein, affordable and low in calories – which explains why so many people swear by it now. But if you’re like me and wonder why it’s so offensively lumpy, then here’s an explanation about that distinctive texture: “These clumps are actually protein, and they’re really good for you,” says Dr. Rossi. “Cottage cheese is made from milk, and there are two types of proteins in milk, casein (80%) and whey (20%). When you add an acid to milk, it coagulates the casein protein, which forms lumps , but the milk doesn’t react.”
Different proteins do different things, basically. Casein proteins are digested more slowly, making you feel fuller for longer, while whey proteins are digested more quickly. “That’s why milk protein is typically best consumed after the gym, when you need those amino acids to go into your muscles to help them build,” says Dr. Rossi.
Is cottage cheese healthy?
Yes, it is, both experts agree. “A one-cup serving has 25 grams of protein, 11 grams of carbohydrates (nine of which are sugars like lactose), and a decent amount of potassium and calcium,” says Dr. Amati. “Interestingly, it’s a good source of selenium, which is something we need for good thyroid health, plus it also contains fat, but in lower amounts than other cheeses.”
Other health benefits include a slight regulation of blood pressure, plus it also contains small amounts of calcium. If you have the right kind, it can even be a fermented food, which means it’s good for the gut. “Traditionally, you need milk and an acid to make it,” says Dr. Rossi. “When the bacteria meet lactose, they produce these acids that can then cause coagulation. To make this process much faster, easier and probably cheaper, a lot of the time they just add vinegar as acid, which means which does not contain live bacteria and is not a fermented food.
For those who want a fermented form of cottage cheese, be sure to look for the term “live” on the label. This indicates that what they used is real bacteria. It is also worth looking at other ingredients on the label to make sure there are no extra additives, including thickeners or added sugars.
How to eat cottage cheese
At this point in the article yes or yes or no. But the greatest thing about cottage cheese is that it can be eaten in so many different ways. Dr. Amati name-checks certain viral cottage cheese pancakes on Zoe as a delicious and protein-rich way to enjoy a Saturday morning snack. Dr. Rossi is a particularly big fan and says he eats it almost every day. “It acts as an excellent dressing in salads when mixed with balsamic vinegar, plus I also like to eat it on sourdough with some tuna and tomato,” he says. “It’s a great staple food.”