Cottage cheese (paneer): Health benefits and side effects

Cottage cheese is inevitably one of the richest sources of proteins. Proteins are an important dietary component and must constitute 10 to 35% in a balanced diet. Why is it important to include proteins in your diet is because your body cannot synthesise or even store it as much as it stores carbohydrates or fats, which makes it essential to be included in the daily diet.

Protein is needed for optimal functioning of the body and is required by every cell for the maintenance of its structure. Since protein is continuously required for the maintenance of your hair, skin, bone cells and muscles, it is important that you eat the right type and amount of proteins. This means that you include a variety of protein sources in your diet since one particular source cannot provide you with all required amino acids. Cottage cheese is one such source, which must be consumed in combination with other protein-based sources. If you are a vegetarian, there generally are limited sources of proteins, which is why you must not ignore the rich protein source that cottage cheese is and ensure its inclusion in your diet.

Losing weight is one of the most common modern-day concerns owing to unhealthy diet and sedentary lifestyle. While calorie reduction and an increase in physical activity is the key to lose weight, you need to derive your nutrition from the right sources and not just fill up your daily calories with unhealthy foods of choice. Cottage cheese can be one such food which may help in weight loss. Not only is it a healthy food but also it may enhance your weight loss process assisting you in shedding those pounds quickly. This is because cottage cheese is a rich source of protein, the macronutrient associated with ample weight loss benefits. It facilitates the oxidation of fats, which helps you lose body weight faster.

Good calcium content is another weight loss perk that paneer has. Researchers have found that the inclusion of high dairy foods, which are rich in calcium, facilitated more weight loss than calorie restriction alone. When compared with the calorie restriction group, participants in the dairy group had a more fat loss from the region of the trunk. So, it can be ascertained that the intake of cottage cheese will not only help you with weight loss but will also assist you in reducing waist circumference.

Further, it improves your muscle mass giving you a more shapely look as you continue to shed pounds. The inclusion of proteins in the diet is more important for individuals who exercise as it helps to maintain their muscle mass. What’s more is that the intake of proteins like cottage cheese is associated with better exercise performance.

While there can be other sources of proteins like chicken and meat, they are generally higher in calories and must thus be consumed in limited amounts. With cottage cheese, you don’t need to worry much about the caloric intake and can focus on your weight loss goals. 

(Read more: What to eat and what not to eat to lose weight)

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Having a chronically high blood pressure may or may not have its own symptoms, but it definitely has a detrimental impact on your health, particularly that of your heart. High blood pressure is one of the most significant risk factors for cardiovascular disorders and thus its management is imperative. As grave a matter of concern elevated blood pressure levels are, it can actually be controlled with the help of dietary and lifestyle measures, which helps modify your risk.

The inclusion of cottage cheese in your diet by substituting it for red meats, chicken and other types of non-vegetarian products can be one healthy decision to make towards lowering blood pressure. This is because it has been suggested that a plant-based diet describes an ideal approach to managing blood pressure. However, the inclusion of proteins has also been considered to be important for hypertensives. And what better vegetarian source of protein than cottage cheese?

While you are making some changes in your diet, it is also recommended that you increase the intake of cottage cheese and other protein sources and reduce the consumption of carbohydrates. This is because replacing carbohydrates with proteins and thereby increasing the intake of proteins has been evidenced to be better for blood pressure management.

Also, if you had been consuming other varieties of cheese like cheddar, parmesan or some types of processed cheese, it is advisable that you switch over to cottage cheese to keep your blood pressure in check. This is because cottage cheese, in addition to being an unprocessed type of cheese, is lower in sodium, a mineral that leads to increased blood pressure when present in excess in your body.

(Read more: Diet for high blood pressure patients)

Elevated blood glucose levels are associated with several health complications if diabetes is inadequately managed. So, it is important for diabetics to keep their blood glucose levels in check.

Inadvertently, diet has a major role in the management of diabetes. While there is a whole list of foods that you must avoid including starch and sugars, there are some foods which can actually be helpful. Studies have found that the inclusion of cottage cheese in the diet may help in this management as it functions to stabilise blood sugar levels after a meal. It also helps improve satiety index and keeps you from splurging on food. With polyphagia (increased intake of food) being one of the pronounced symptoms of diabetes, the intake of cottage cheese may actually help.

Further, studies also suggest that low-fat dairy products like cottage cheese aid in the control of insulin resistance thereby improving tissue response to insulin and keeping your blood sugar levels in check.

Diabetes, obesity and high blood pressure are the most significant risk factors for cardiovascular disorders. By managing these risk factors, cottage cheese certainly has a protective effect on your heart. It is also lower in fats and cholesterol as compared to other sources of proteins. While some studies suggest that the intake of cottage cheese helps to lower the risk of cardiovascular disorders, the results are still not convincing.

(Read more: Heart disease treatment)

Pregnancy is one of the most awaited time for a woman, but, it is also associated with concerns relating to individual health and that of the foetus. It is true that diet makes an integral part of a healthy pregnancy. So, it is important that you take utmost care of your diet and ensure to consume the right amount of nutrition for healthy weight gain. Cottage cheese or paneer is one such food that you must not miss.

Studies suggest that an increased intake of proteins during pregnancy is essential for the growth of the foetus and its deficiency can lead to low birth weight. Although it is important to increase protein consumption, it is also suggested that you limit the intake of processed meats, eggs, fish and raw milk during pregnancy due to the risk of salmonella infection, which can hamper the health of the foetus. Some types of cheese may also not be considered to be safe; however, cottage cheese is safe to consume during pregnancy as it is usually home cooked and unprocessed. But make sure, you do not eat it raw and cook it properly before eating.