Health Benefits Of Cottage Cheese Vs Yogurt: Are We Missing Something
Cottage cheese is probably not the first thing most of us reach for in the grocery store’s refrigerator aisle, but maybe it should be, according to a UC Davis professor of food science and technology.
Moshe Rosenberg and his research were recently featured in The Atlantic in an article called Cottage Cheese Is the New Greek Yogurt. The piece dives into the reasonings behind why cottage cheese has never experienced the same fame of yogurt.
So why is cottage cheese often seen as less appealing?
Rosenberg believes that cottage cheeses lack of popularity has to do with the fact that it hasn’t changed much. On the other hand, yogurt has shifted with the times to add a variety of tastes and textures, including Greek yogurt.
I would dare to say that had there been the same effort to dress up cottage cheese with new flavors and new ingredients, we would see a much higher consumption of cottage cheese, Rosenberg said in The Atlantic article. Cottage cheese has been neglected, and the new king has been crowned.
Surprising to no one is that yogurt is eaten far more frequently than cottage cheese. According to the article, Americans consume about 15 pounds of yogurt per capita, in comparison to just two pounds of cottage cheese. Part of this can be attributed to diet fads over the years, including the late-1990s spike in low-fat foods and a distrust in anything creamed.
Cottage Cheeses Curd Appeal
Those white lumps give this fresh cheese its distinct appearance. You can buy it in large-curd or small-curd varieties. The smaller nuggets are about a quarter inch in diameter. The big ones measure up to 3/8 of an inch. Its the size of the knives used in cottage cheese production that determines the size of the curd. The nutrition profile is the same either way. Its just a matter of personal preference or what your recipe requires.
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Might Boost Digestive Health
The calcium in cottage cheese, surprisingly, can reduce heartburn and prevent an upset stomach. And cottage cheese is one good source of probiotics which is known to boost digestive health and prevent other related issues like constipation and irritable bowel syndrome.
But the digestive benefits of cottage cheese may not apply to people who are lactose intolerant. If you are lactose intolerant, we recommend you stay away from cottage cheese and consult your doctor.
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Everything You Need To Know About Cottage Cheese
Protein-packed cottage cheese is substantial enough to form the basis of a meal, yet versatile enough to be used as a dip for celery sticks or mixed into a creamy pasta sauce. Nutrient-rich cottage cheese is unique because its naturally low in carbohydrates and high in protein.
What Is Cottage Cheese?
Cottage cheese is a fresh cheese made through a process of acidifying milk, which causes the curds to separate from the whey. After the curds are formed, they are cut into smaller pieces, rinsed and often salted. Cottage cheese is available in small, medium or large curd sizes and a variety of fat levels.
A 4-ounce serving of creamed cottage cheese has about 110 calories and 5 grams of fat . You can buy cottage cheese made from 1% or skim milk, which has lower fat and calories.
Yes, It Has Protein
Cottage cheese contains all the essential amino acids needed for it to qualify as a complete protein. A 4-ounce serving of creamed cottage cheese has 13 grams of protein. Cottage cheese contains a slower-digesting protein called casein, which curbs hunger and increases satiety, making you feel fuller longer after you eat it.
And, of Course, Calcium
Serving Tips From Dairy MAX
Jenna is a registered dietitian with a passion for communicating science in an approachable way. She has been part of the Dairy MAX team since 2008. When she isnt working, Jenna is trying out new recipes with her three kids and working on her food photography. Learn more about Jenna.
Might Cut Risk Of Heart Disease
Cottage cheese contains vitamin B12, which is one nutrient known to reduce excess levels of homocysteine. Excessive homocysteine can cause heart problems and other neurological issues, which cottage cheese might prevent.
Cottage cheese is also naturally low in fat, which is another reason it might be good for heart health .
However, more studies are required in this regard. Please consult your doctor before using cottage cheese for this purpose.
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Are There Different Cottage Cheese Varieties
As with yogurt, you can find a lot of options out there for cottage cheese: fat-free, 1-percent, 2-percent, and 4-percent. Although its important to not go overboard on saturated fat, some research suggests that full-fat dairy products might not raise the risk for certain conditions like type 2 diabetes or heart disease after all.
Plus, full-fat dairy will keep you feeling fuller for longer, and athletes who are in the midst of high-volume training could benefit from these extra calories to help meet overall energy needs. Ultimately, the choice on how high or low to go with the amount of fat in your cottage cheese is a personal one based on nutrition goals that should be discussed with a sports dietitian or doctor.
There are cottage cheese brands, like Good Culture, that pack an extra probiotic boost via active cultures similar to what youd get in yogurt, which could feed the good bacteria in your gut and play a role in improving digestive and immune health. With that said, little is still known about how the cultures added to dairy like cottage cheese function in this aspect. Other elements of a diet, such as fiber intake, may play a bigger role in fostering a healthy gut microbiome.
Keep an eye out as well for versions made using organic milk or sourced from grass-fed cows, which may offer a nutritional advantage in terms of higher amounts of heart-healthy omega-3 fats and less saturated fat.
Can You Eat Cottage Cheese Before Workouts
Yes, cottage cheese is a good choice to eat before a workout as its high in protein and provides some carbs. Choose a low-fat version and add in fruit or cereal to give you additional energy for your workout. It is best to consume cottage cheese 1 hour before your workout.
Before a workout, its important to eat something high in carbs and easily digestible to give you the most energy for your workout. Fat slows down our digestion so we want to keep this low.
Cottage cheese has some carbs, primarily from sugar, but we want to pair it with more carbs to provide us with enough energy. Fruit or cereal is a great option for this. Make sure you are choosing a low-fat cottage cheese and I recommend lactose-free if you tend to experience digestive issues.
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Scrambled Eggs With Cottage Cheese
Looking to get more protein in your breakfast without protein bars or shakes? Try these High-Protein Scrambled Eggs with Cottage Cheese. The eggs come out fluffy and delicious, and it only takes about five minutes to make. If youre looking for other healthy scrambled egg recipes, try my Mushroom-Spinach Scrambled Eggs and Colombian Scrambled Eggs.
Like yogurt, I always have cottage cheese in my fridge since its such an easy source of protein. Sometimes I add it to my frittatas or waffles or make it the base of a breakfast bowl . Whisking cottage cheese into my scrambled eggs is almost too simple but definitely worth sharing. This is a great recipe for people who dont like the taste of cottage cheese, but want to incorporate it into your meals because you cant taste it.
Is Cottage Cheese A Protein Or Dairy
With its creamy texture and high protein content, cottage cheese is a delicious snack option for kids and adults alike. This dairy product, which is also known as curds and whey, varies from cheese in that it is not matured, but rather is sold and consumed immediately after production. Comparatively speaking, it has fewer calories than other types of cheese.
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Is Cottage Cheese A Healthy Breakfast
Cottage cheese is a type of cheese that is made from cottage milk. In a single cup , cottage cheese has an astonishing 24 grams of protein, making it an excellent high-protein breakfast option . A high-protein breakfast has been related to increased feelings of fullness and decreased appetite. In fact, according to one research, cottage cheese is just as full and gratifying as eggs in terms of nutrition .
Cheesecakes With Cottage Cheese
- Combine all dry ingredients and stir.
- Beat the egg. If a sugar substitute is used in tablets, then they must be dissolved in water and an egg must be added.
- Mix all ingredients thoroughly. The dough should be smooth and not sticky to your hands too much. If the mixture is too dry, add water in portions.
- Roll up small balls, and then flatten slightly in the palms.
- Preheat a non-stick skillet well, add a drop of olive oil. Place the pancakes in a frying pan and fry on both sides until golden brown. Cook over medium heat.
Ingredients:- vanillin on the tip of a knife sweetener / sugar to taste.
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Some Brands Contain Probiotics
Sorry, yogurt. Youre not the only one that contains the good-for-you bacteria known as probiotics. Some cottage cheeses, including Muuna and Nancys, have them, too. Even if your favorite brand doesnt, you can load up those creamy curds with prebioticsthe food that nourishes probiotics already in your bodyby mixing in foods like flaxseeds.
What Are The Health Benefits Of Cottage Cheese
The protein in cottage cheese is mainly casein protein, which is slower to digest than whey protein, and, in turn, may do a better job at promoting satiety. A study in the journal Appetite found that when matched for calories and protein, cottage cheese is just as satiating as eggs, making it a great breakfast option to keep you fuller for longer, especially if you are like most people and your breakfast is notoriously carb-focused.
And since the consumption of casein protein results in a slower trickle of amino acids into your system, science suggests that eating casein-containing items like cottage cheese as a nighttime snack could help preserve and build muscle during several hours of sleep.
When it comes to maintaining bone health, dont just focus on cottage cheeses calcium contentit also packs about a third of your daily need for phosphorous in a one-cup serving. Phosphorus may be one of the lesser-known minerals, but that doesnt make it any less essential. It is vital for helping the body maintain stronger bones and teeth and is a part of ATP, the key energy source your body turns to when riding.
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May Prevent Chronic Diseases
A research study published in Food & Nutrition Research addressed the skepticism regarding dairy products by conducting a research review. The authors concluded that scientific evidence supports the consumption of milk and other dairy products to meet nutritional needs, and these foods may protect against the most prevalent chronic diseases without the impact of adverse side effects.
Lastly, a study evaluating the effects of dairy products in the food chain noted that evidence suggests that those who consume a greater amount of milk and dairy products have a slightly better health advantage than those who do not consume milk and dairy products.
/5cottage Cheese: Does It Really Help In Weight Loss
For all the vegetarians out there, paneer is probably the tastiest and easiest source to get protein. With its soft and chewy texture, paneer is every vegetarians favourite and is an intrinsic part of the diet. Also called cottage cheese, paneer is also loaded with all the essential nutrients our body needs. Paneer helps in burning fat as it contains conjugated Linoleic acid, a type of fat which is said to increase the fat burning rate of our body.
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Why Do Bodybuilders Eat Cottage Cheese
Bodybuilders eat cottage cheese as a high-protein snack to help them achieve their daily protein goal needed for muscle growth. It also keeps you full for longer after you eat which is helpful for those cutting. Cottage cheese is a vegetarian protein source, good for bodybuilders that eat a lot of meat and want variety.
Does Cottage Cheese Have More Protein Than Greek Yogurt
The results of a more in-depth examination of each of these health patterns were unexpected: The protein content of 100 grams of full-fat cottage cheese is 11.5 grams, while the fat content is 4.3 grams per serving. The same quantity of full-fat Greek yogurt has around 8.7 grams of protein and roughly the same amount of fat as the low-fat version .
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A Healthy Breakfast With Cottage Cheese To Enjoy Every Morning
This cottage cheese and peach bowl recipe is a fantastic way to start your day on the right foot! While cottage cheese is sometimes consumed for breakfast, this recipe makes it easy to get your protein in first thing in the morning. I add plenty of fresh honey to sweeten this breakfast naturally. Only good-for-you whole ingredients go into this dish, making it a great way to rise & shine!
Cottage Cheese Has Lactose
Cottage cheese is a dairy product which means it contains lactose, which may cause digestive issues for some.
Experts estimate that approximately 68% of the population is lactose intolerant. This means that they experience some sort of digestive discomfort, such as bloating, gas, diarrhoea etc. after consuming a food that contains lactose.
For bodybuilders who have the goal of maximizing their gym performance, experiencing these symptoms during a workout is not ideal. I dont know about you but I certainly cannot focus on getting a solid gym session in when my stomach is uncomfortable.
Digestive discomfort may also interfere with you getting enough protein for muscle growth. While everyone has a different tolerance to consume food while experiencing digestive issues, it will start to get in the way of your nutrition if it is occurring regularly.
Fortunately, for those that are lactose intolerant, there are lactose-free cottage cheese options available for purchase at most grocery stores. Its important to always read the label to confirm if this is something you struggle with.
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How Can You Add Cottage Cheese To Your Diet
The most popular way to eat cottage cheese is as if it were yogurt, dumped in a bowl and topped with fruit and maybe a handful of nuts or granola. But these mild, protein-packed curds can be used in so many different ways. Blend into smoothies, dips, and pancake batter, stir into oatmeal for a shot of creamy protein, make it the base of a savory bowl of roasted veggies, spread on rye crackers and top with sliced avocado or a sprinkle of paprika and chives, or use in frittatas and scrambled eggs.
Cottage cheese also makes a good substitute for ricotta cheese, sour cream, and even mayonnaise in recipes like lasagne, creamy dressings, and tuna or egg salad. Get creative with your substitutes: You can blend it with foods like bananas and maple syrup for a quick pudding that packs a nutritional punch.
Cottage Cheese Calories And Fat
Most cottage cheese on the Greek market have from 83 to 103 calories per 100 g. and constitute 4-5% of the daily intake based on a standard 2000 calorie diet. The main difference in calories comes from the different fat content of each cottage cheese product. A cottage cheese that is full of fat provides 92-103 calories per 100 g, while a low fat cottage provides 83 calories per 100 g.
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Cottage Cheese Can Be High In Sodium
Cottage cheese can be high in sodium if you are eating a high quantity daily and consume additional food that is high in sodium such as processed foods.
1 cup of cottage cheese is about 30% of the RDI daily sodium recommendation for adults. For most bodybuilders, this is not something to be concerned about as their diet is generally high in whole foods and low in processed food that would contain high amounts of sodium.
However, if you have a health condition or eat a high volume of other high sodium foods, you may want to purchase a low sodium cottage cheese.
Looking for more low sodium alternatives? Check out my article on 11 Low Sodium Store-Bought Sauces, Dips, & Salad Dressing.
Cottage Cheese May Be The Perfect Protein Shake Swap
Cottage cheese is an ingredient that I always stock up on. There are plenty of reasons why, but mainly because its a fantastic source of lean protein and is super versatile. In fact, research says that eating cottage cheese before bed can even help shed some pounds and improve your wellbeing.
Time and time again were told to up our protein intake. Its all good and well. However, is the protein youre taking good for you? Just because you need more protein doesnt mean you need to shoot off to buy a massive bucket of protein powder. Use whole foods instead. Its a lot cheaper too. If youve taken a liking to smoothies because it helps you achieve your body goals, then you might want to pay close attention to this. Smoothies are only as good as what you pack them with, otherwise, theyre just calorie-dense drinks that youre throwing down your throat to unintentionally mess up everything youve worked hard for.
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