Tuesday, October 3

National Cottage Cheese Day: the medicinal power of this low-salt, low-calorie cheese

It is always the perfect time to talk about cheese, without a doubt It is one of the greatest culinary gifts of all time. Today we will talk about one of the most popular variants of recent years and that is that every October 15th the National Cottage Cheese DayOf course, we cannot miss the opportunity to talk about this nutritional treasure that houses great medicinal benefits. It is undeniable to say that its popularity has grown surprisingly in recent decades, and it has become one of the most recommended dairy products in any healthy diet. Among its great benefits, cottage cheese stands out as one of the softest and lowest calorie cheeses. It is also an extraordinary source of protein and essential nutrients, which is why it is one of the foods most valued by athletes and in various weight loss plans.

What is cottage cheese?

We all know that there are countless types of cheeses, it is a wonderful world that speaks a lot about the local customs of each region. In the case of cottage cheese, it is well known that there are many local producers in the world, in broad strokes we can say that it is a smooth, white and creamy product. It is considered a fresh cheese, this means that it does not undergo an aging or maturation process to develop flavor. As a result, it has a very mild flavor compared to aged cheeses.

The cottage cheese is made from the curd of various levels of pasteurized cow’s milk, including fat-free, reduced-fat, or regular milk. It is also offered in different curd sizes, usually small, medium, or large. Plus, it’s available in creamy, whipped, lactose-free, reduced-sodium, or sodium-free varieties. For the same it is an ingredient of immense versatility, which is wonderfully enjoyed on its own or as an ingredient in various recipes.

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On its powerful benefits:

1. Cottage cheese is packed with nutrients

The nutritional profile of cottage cheese varies depending on the level of milk fat used and the amount of sodium added. However, roughly one cup (226 grams) low-fat cottage cheese (1% milk fat), provides the following nutritional benefits:

– Calories: 163
– Protein: 28 grams
– Carbohydrates: 6.2 grams
– Fat: 2.3 grams
– Phosphorus: 24% of the recommended daily intake
– Sodium: 30% of the RDI
– Selenium: 37% of the RDI
– Vitamin B12: 59% of the IDR
– Riboflavin: 29% of the RDI
– Calcium: 11% of the RDI
– Folate: 7% of the RDI

It also has decent amounts of vitamin B6, choline, zinc and copper. Another positive aspect to mention is that it contains a low level of carbohydrates, a cup provides around 3%, mainly lactose (a milk sugar to which some people are intolerant). One of the best recommendations when choosing cottage cheese is to bet on the vlow sodium or sodium free ariants, it is a good measure to reduce the potential risk of hypertension and heart disease. In particular, protein accounts for more than 70% of the calories in cottage cheese.

2. It is a great ally to lose weight

It is no secret to say that weight loss diets often include cottage cheese and this is partly due to its high protein and low calorie content. There are interesting references in this regard, a study followed people who maintained a diet that included foods rich in protein such as cottage cheese for 1 year. And showed that the diet helped decrease body weight by an average of 6.2 pounds (2.8 kg) in women and 3.1 pounds (1.4 kg) in men. In addition, high protein intakes, such as the casein in cottage cheese, have been shown to help increase the feeling of fullness and have even been compared to the feeling of fullness that eggs provide. And that is why cottage cheese is a food that promotes reduced calorie intake and weight loss. It is also a great source of calcium, which has been shown to facilitate weight loss especially when combined with an exercise routine.

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3. It is a great ally to increase muscle mass

Cottage cheese is popular with athletes and people who love exercise. And the main reason is its high protein content and is highly valued for its benefits for building muscle mass, in conjunction with resistance training. Additionally, the proteins in cottage cheese are particularly effective for building muscle. In the case of cottage cheese, casein accounts for 80% of its protein content and is absorbed slowly. It is as effective as whey protein in building muscle, and even better in inhibiting muscle breakdown due to its slower absorption. Casein also promotes prolonged absorption of amino acids, which has been linked to a greater capacity for muscle development.

4. Prevents insulin resistance

Cottage cheese is a perfect food to integrate into the diet of people with diabetes. In principle because it is a great source of protein, vitamins and mineralss, in addition to its benefits to promote weight loss and control appetite. In particular, it has been shown to be a great alternative to improve insulin resistance, which can lead to the development of type 2 diabetes and heart disease. There are several references, in which it has been verified that the calcium in dairy products reduces insulin resistance.

5. Promotes bone strength

Besides calcium, cottage cheese is a good source of phosphorus and protein. These nutrients have been constantly related to better bone health and that is why various nutritionists have recommended the consumption of cottage cheese in the daily diet for women. women at risk of osteoporosis. In addition, in addition to its calcium content, it is a wonderful addition to strengthen bones and improve physical performance.

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Best of all, cottage cheese is an immensely versatile ingredient, it goes wonderfully with fruit, granola, oatmeal, salads, dressings, smoothies, with bread, eggs, and pasta. So now you know, it is a great dietary addition that will benefit your health in many ways.

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