Everyone on the Internet has been talking about the benefits of cottage cheese lately. In large part, this is due to the fact that it contains protein. Protein is known to promote satiety, which is good for maintaining a healthy weight. So can you lose weight with cottage cheese? Good news! Since a serving of cottage cheese contains quite a lot of protein, adding it to your diet can help you achieve your weight loss goals. This is what nutritionists Stephanie Crabtree and Kristen Lorenz say.
Content Why Cottage Cheese is Good for Your DietBenefits of Cottage Cheese: It Can Balance Blood Sugar LevelsCan You Lose Weight with Cottage Cheese: It Can Improve Gut HealthBenefits of Cottage Cheese: It Supports Bone HealthCan You Lose Weight with Cottage Cheese: It Will Keep You FullBenefits of Cottage Cheese: It Can Boost Heart HealthCan You Lose Weight with Cottage Cheese: It Can Promote Muscle DevelopmentBenefits of Cottage Cheese: It Can Support Thyroid Health.
Sounds good, right? WomanEL will tell you everything you need to know about the health benefits of cheese.
Why cottage cheese is good for your diet
“Cottage cheese is one of the highest-protein dairy products. It has fewer calories than many other high-protein foods. And it contains casein protein, which is slowly digested and helps you stay fuller longer, reducing hunger and cravings,” says Lorenz.
Depending on the variety, cottage cheese is also usually low in carbs and fat, which is helpful when you're on a calorie deficit. High-carb, high-fat foods can add more calories to your plate, making it harder to lose weight.
As for micronutrients, cottage cheese is rich in essential vitamins and minerals like B vitamins, selenium, zinc, and magnesium, which play a role in proper immune function and energy production, says Lorenz.
The exact macros depend on the brand and type of cheese, but here's a quick breakdown of the key nutrients for a typical serving of low-fat cheese:
- Calories: 90-110;
- Protein: 12-14 g;
- Fat: 2-4 g;
- Carbohydrates: 3-5 g;
- Calcium: ~10% of the daily value;
- Sodium: ~300-400 mg;
Benefits of Cottage Cheese: It Can Balance Blood Sugar Levels
Plain cottage cheese (as opposed to flavored cheese with fruit on the bottom) can be beneficial for balancing blood sugar levels thanks to its high protein and calcium content, says Lorenz. “The protein and calcium help slow down the absorption of carbohydrates. This leads to more stable blood sugar levels and reduces the risk of developing insulin resistance,” she says. So when you eat cottage cheese, it essentially helps slow down the metabolism of food to prevent glucose (blood sugar) spikes.”
Regular consumption of low-fat dairy products also helps maintain stable blood sugar levels, which is essential for minimizing the risk of developing type 2 diabetes.
Can you lose weight with cottage cheese: it can improve gut health
According to Crabtree, some brands of cottage cheese labeled “live and active cultures” contain high levels of probiotics (aka good bacteria). They promote overall gut health and keep harmful bacteria at bay. A healthy gut is responsible for supporting digestion and reducing bloating and constipation.
Benefits of cottage cheese: it supports bone health
“The calcium and phosphorus in cottage cheese help maintain bone health and reduce the risk of osteoporosis, a disease that weakens bones,” says registered dietitian Chelsea Stegman. Calcium is essential for building strong bones, she says. And phosphorus is essential for maintaining bone structure.
Dairy products are also linked to a lower risk of bone fractures as you age, as protein helps maintain bone mineral density (the content of minerals in bones that keep them strong).
Can you lose weight with cottage cheese: it will keep you full?
Cottage cheese is an excellent source of protein. A high-protein diet is key for women because it helps maintain muscle, which supports metabolism. Source: vecteezy.com
Thanks to its overall protein content and slow-digesting casein protein, cottage cheese can aid in weight loss by helping you feel fuller for longer on fewer calories. A high-protein diet also suppresses appetite and controls hunger hormones like ghrelin (a hormone that signals when it's time to eat), which can help reduce your daily calorie intake.
Another plus: A high-protein diet boosts your metabolism. Protein has a higher “thermic effect” than other macronutrients, meaning it takes longer and more calories to digest, so it keeps you fuller longer.
Benefits of Cottage Cheese: It Can Boost Heart Health
Low-fat cottage cheese provides a high protein content (without the excess saturated fat), which can promote heart health when included in a balanced diet. Additionally, low-sodium, low-fat cottage cheese is rich in B vitamins and magnesium, two essential nutrients that support a healthy heart rhythm and reduce the risk of heart disease.
Can you lose weight with cottage cheese: it can promote muscle development
Protein is essential for building muscle tissue and recovering from exercise. But casein protein, in particular, is digested slowly. Therefore, it provides cells with all nine essential amino acids over a long period of time, contributing to muscle repair, not muscle breakdown. This helps preserve muscle mass. Therefore, cottage cheese is great for active people and those who want to prevent age-related muscle loss.
Muscle is the most metabolically active tissue in the body, meaning it's responsible for maintaining a healthy and efficient metabolism. So eating more protein will help you maintain and build more muscle. And the more muscle you have, the more calories you burn at rest.
Benefits of cottage cheese: It can support thyroid health.
In addition to valuable macronutrients, cottage cheese is rich in selenium, zinc, vitamin B12 and magnesium. They are extremely important for thyroid health. The thyroid gland is responsible for the production and secretion of hormones that regulate metabolism, brain function and the menstrual cycle (among many other things!). Since its work depends on the diet and the micronutrients included in it, regular consumption of cottage cheese can support the gland and keep its performance at peak.
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