The year 2024 has brought us all a very unexpected social media superstar. cottage cheeseThis isn’t just online hype: In 2024, MyFitnessPal users logged cottage cheese 35% more often than they did in 2023.
So far this year, a whopping 7 million pounds of cottage cheese have been logged by MyFitnessPal users around the world.
Influencers are using this retro material Flatbread, pizza,Furthermore FudgeYogurt has gone from being a common food people eat to lose weight and build muscle to now being a staple ingredient.
This culinary creativity comes because people know they need to get enough protein. Feeling fuller for longer and Maintaining muscle Even if I lose weight.
Cottage cheese is almost synonymous with protein. 25 grams Though it has 200 milliliters of protein per cup, this all-purpose dairy product offers more than just protein. We spoke to Stephanie Tarnacki, R.D., MyFitnessPal, about the nutrition facts about cottage cheese and tips for incorporating it into your diet.
1. A wealth of probiotics
Probiotics are beneficial bacteria Plays an important role in maintaining gut health.
Like yogurt, cottage cheese Good source of probioticsLook for brands that say they contain “live, active bacteria” on the label, Tarnacki says. “This ensures that live bacteria are present.” Supports digestive health By increasing the amount of healthy bacteria in your gut flora.”
Several studies have shown that including probiotic-rich foods in your diet can improve digestion, boost your immunity, and improve your overall gut health. the study.
Nutritionist Tip: Try adding a scoop to your morning smoothie, using it as the base for a creamy dip, or sprinkling it over fresh berries and a drizzle of honey to add some probiotics to your day. “You can also add it to sweet treats like pancakes or waffles,” says Tarnacki.
2. It may help prevent certain diseases
Regular consumption of dairy products, such as cottage cheese, has been shown to reduce the risk of several chronic diseases, including: Type 2 diabetes and certain types of cancerThere’s an increased risk of a variety of cancers, including colon, bladder, stomach and breast cancer, and researchers believe the bioactive compounds and essential nutrients found in dairy products may be to blame.
the study Studies suggest that the calcium, vitamin D and other nutrients found in dairy products may regulate insulin levels and reduce the risk of type 2 diabetes.
Nutritionist TipsFor best results, Tarnacki recommends eating cottage cheese with whole-grain crackers and vegetables. Fiber also helps regulate blood sugar levels. Preventing type 2 diabetes.
3. It helps you lose weight
Low calorie foods are a staple of your diet when you’re trying to lose weight. Want something low calorie that’s also packed with satisfying protein? That’s where cottage cheese can really help.
1 cup of cottage cheese 183 calories, 25 grams of proteinIt’s a great snack or addition to a meal without adding too many calories. It’s high in protein, Contributes to satietyIt helps suppress hunger and reduce overall calorie intake.
Nutritionist Tips: To incorporate cottage cheese into a weight-loss-friendly diet, consider pairing it with low-calorie fruits and vegetables for a nutritious snack. “Choose a low-fat option to get all the benefits without the fat,” says Tarnucki.
Fun factDid you know that MyFitnessPal has one of the largest food databases in the world with over 19 million foods? Tracking proteins Find out more on the app!
Next time you walk through the dairy section at the supermarket, try picking up a packet or two of cottage cheese to add variety, nutritional value, and (of course) plenty of protein to your daily meals and snacks.
Here are some shopping tips from Tarnacki to help you the next time you choose cottage cheese.
- If you’re looking to reduce your calorie or saturated fat intake, choose low-fat or fat-free options.
- Many cottage cheese brands are high in sodium. If you need to limit your sodium intake, choose a “reduced salt” or “no salt” variety.
- Choose the plain variety with no added sugar, especially if you are considering flavored ones.
- Consider the size of the curd: This is a matter of personal preference, but smaller curd varieties tend to taste slightly more sour than larger curd varieties.
FAQ
Can I eat cottage cheese if I’m lactose intolerant?
Because cottage cheese is a dairy product, people who are lactose intolerant or sensitive to dairy products should avoid it to avoid stomach side effects, Tarnacki says.
How do I use cottage cheese in a recipe?
Tarnacki says cottage cheese can be used as a substitute for yogurt in baked goods or as a substitute for ricotta in savory dishes, and it can also be blended into eggs or smoothies for extra protein.
Which is healthier: yogurt or cottage cheese?
“Both are great options,” says Tarnucki. Her advice? If you choose yogurt, choose a low-fat, unsweetened variety. If you prefer cottage cheese, choose a low-fat, low-sodium variety.
Is it okay to eat cottage cheese every day?
Cottage cheese can be high in saturated fat, Tarnucki points out. As long as the rest of your diet is rich in whole grains, lean protein, fruits, and vegetables, it’s a great everyday choice. “Everything in moderation is key.”
Why eat cottage cheese before bed?
“Cottage cheese can be eaten any time of the day,” Tarnacki says.
Conclusion
Cottage cheese is much more than just a source of protein: its probiotic benefits, association with a reduced risk of chronic disease, and low calorie content make it a great addition to any diet.
