- Cottage cheese is the parent of cheese
- Interesting Facts About Cottage Cheese
- Composition and calorie content of cottage cheese
- The benefits of cottage cheese
- Protein in Cottage cheese
- Vitamins and trace elements
- When is it better to eat cottage cheese – in the morning or in the evening
- Cottage cheese perfectly saturates and reduces morning hunger
- Сurd increases energy expenditure at rest
- Сurd helps build muscle mass
- Cottage cheese helps to lose fat
Undoubtedly, you know that cottage cheese is good for health and shape. At the same time, curd as a food product has its own characteristics – we will talk about them in this article.
Since childhood, we are told that curd is an irreplaceable source of calcium, which is necessary for the growth and strengthening of bones. In principle, this is all that the consumer knows about this sour milk.
Savoring high-quality cottage cheese, we do not suspect that for the body it is a source of easily digestible protein, amino acids, iron, magnesium. It contains vitamins A, E, PP, C and group B, pantothenic acid and more.
Cottage cheese is the parent of cheese
It’s no secret that cheese is made from curd. Even the word “cheesecake”, used to refer to fried curd cake, speaks for itself. Some types of cheese are generally very difficult to distinguish from cottage cheese in taste and appearance.
And in the Ukrainian language there is no separate word for cottage cheese at all. Both he and cheese are called simply cheese there.
And it is precisely by destroying all bacteria in the curd after they have performed their fermenting functions that cheese producers ensure that there is no one else to spoil the resulting product. And some cheeses, which are essentially cottage cheese subject to heat treatment, are stored without damage for many tens, and sometimes even hundreds of years.
Interesting Facts About Cottage Cheese
Before we clarify how useful curd is, here are a few facts about it:
- unlike milk, it does not contain lactose, which the body ceases to “perceive” with age;
- the fat content is distinguished: fat (18-23%), classic (4-18%), low-fat (2-4%), fat-free (0%). The last two categories also include cottage cheese – Cottage cheese grain mixed with cream;
- the fatter the curd, the less it is stored. The product is fresh for two to three days – if stored at a temperature not higher than 8 ºС, and when frozen to -35 ºС, useful properties are preserved for up to two months;
- goat cheese is fatter, although depending on preference it may seem tastier than cow’s.
Composition and calorie content of cottage cheese
Cottage cheese can be called milk concentrate. Most of the milk proteins, fats, organic and mineral components are preserved in it, but at the same time the liquid is removed from it to create a solid consistency.
This liquid – whey – contains many enzymes, and it is their absence that allows Cottage cheese to be stored longer than liquid fermented milk foods.
And in the same mass of the product, the concentration of animal fats, and with them – and cholesterol, is significantly lower than that of processed cream foods. And it is the large amount of protein that makes cottage cheese the preferred product for children.
By the way, the composition of ccurdottage cheese contains all eight amino acids essential for the adult human body. What vegetarian athletes actively use.
- Caloric value 236 kcal 1684 kcal
- Proteins 15 g 76 g
- Fat 18 g 56 g
- Carbohydrates 2.8 g 219 g
The benefits of cottage cheese
For health, cottage cheese is useful in that it helps to lose weight, is an excellent source of proteins, B vitamins and healthy fats, as well as various minerals – calcium, magnesium, potassium, phosphorus, zinc and selenium, each of which is necessary for the normal functioning of the body.
One cup (226 g) low fat curd (1% fat) provides:
- Calories – 163
- Protein – 28 g
- Carbohydrates – 6.1 g
- Fat – 2.3 g
- Phosphorus – 30% of the DV
- Sodium – 30% DV
- Seleniy – 29% of the daily value
- Vitamin B12 – 24% DV
- Riboflavin – 22% of the DV
- Calcium – 14% DV
- Folate – 7% DV
Protein in Cottage cheese
One of the most important characteristics of curd is its high protein content. Every tissue and cell in the human body contains proteins, and protein molecules must be produced for normal growth and function.
Curd contains amino acids that help the body produce protein. In addition, cottage cheese is an irreplaceable source of complete protein, that is, amino acids that are necessary for the body and cannot be produced on its own. The consumption of foods containing complete protein reduces the risk of deficiency of amino acids, which are necessary for the normal functioning of the body.
Curd is an excellent source of healthy fatty acids. Dairy foods contain unsaturated palmitoleic acid, which scientists at Harvard University have found to reduce the risk of type 2 diabetes.
At the same time, the optimal amount of this fatty acid has not yet been established, so moderation is recommended when consuming fatty and partial fat-free cottage cheese.
Vitamins and trace elements
In addition to helping you lose weight, this dairy product contains a lot of nutrients needed to feel good. The number of elements contained in cottage cheese includes vitamin B12 (necessary for the normal functioning of the nervous system), vitamin B2 or riboflavin (responsible for the metabolism and functioning of vital organs), vitamin A (useful for the production of cells that are responsible for the immune system and skin), and others.
Like other dairy foods, cottage cheese contains calcium and phosphorus, which strengthen bones and teeth, and calcium has a positive effect on the state of the nervous and muscular system. Also, curd contains sodium, which is necessary for the regulation of blood pressure.
At the same time, some types of cottage cheese can contain a lot of sodium. Therefore, if you are monitoring the salt content in the diet, pay attention to the contents of the curd.
When is it better to eat cottage cheese – in the morning or in the evening
A healthy person can eat cottage cheese at any time of the day – it all depends on the diet, daily routine and personal preferences. As you know, curd is a protein-rich product, and protein is absorbed for a long time, so curd is perfect for breakfast. Having breakfast with curd, you will not feel hunger for several hours (casein is a difficult-to-digest protein and it can take from 4 to 6 hours to digest it). The only caveat is that you should not eat fatty curdcottage cheese for dinner, so as not to overload the pancreas.
Plus, there are many reasons why you should try low-fat cottage cheese for dinner, a few hours before bed. Here are some of them:
Cottage cheese perfectly saturates and reduces morning hunger
The protein in curd is called casein. Casein is processed by the human body more slowly than other types of protein. Thanks to this, having a snack on cottage cheese in the evening, you will experience less hunger in the morning.
Сurd cheese speeds up metabolism
Proteins, especially casein, are nutrients that are slowly processed by the body. Compared to other nutrients, more calories are required to assimilate protein, resulting in faster metabolism and faster weight loss. Thus, if you get into the habit of snacking on cottage cheese in the evening, it will be easier for you to lose those extra pounds.
Сurd increases energy expenditure at rest
In addition to burning calories while sleeping, regularly consuming cottage cheese before bed can help increase your resting energy expenditure (the number of calories you burn after exercising and when you are at rest). According to a 2014 study, consuming casein protein before bed increases resting energy the next morning. Of course, some of the calories are burned during sports, but 60-75% of calories are burned during the day – so if you want to lose weight, consider the energy expenditure at rest.
Cottage cheese improves sleep
Cottage cheese is one of the tryptophan-rich foods. Tryptophan is an amino acid that helps you sleep better at night and also prevents insomnia, depression, and anxiety.
Сurd helps build muscle mass
This happens in two ways. Firstly, due to its high protein and low carbohydrate content, which increases the level of growth hormone. Secondly, due to the significant calcium content, which increases testosterone levels. Both factors help you build muscle faster.
Cottage cheese helps to lose fat
Dairy foods, including cottage cheese, which contain a lot of protein and calcium, help to lose fat faster. In a study in which participants ate dairy foods three times a day, it was clear that fat loss was faster than usual. In addition, curd contains the amino acid leucine, which is actively involved in fat burning and muscle building.
Unfortunately, there are no perfect foods, you always need to consider the possible risks. For example, such as:
Individual intolerance is rare, but this option must be taken into account.
Allergic reactions. The curd itself is hypoallergenic, but it can become a catalyst for “dormant” processes.
Kidney disease. High salt content (400 mg per 100 g at a rate of 500 mg / day) can provoke inflammation and relapse in chronic patients.
Obesity. With a problem with weight, you need to carefully monitor the calorie content of the product.
What’s the bottom line? Cottage cheese definitely belongs to foods that are good for health and shape, and you can eat curd at any time – both in the morning and in the evening.