The Benefits and Harms of Cottage Cheese 0 17

The nutrients found in cottage cheese can aid in weight loss, muscle mass gain, and maintaining bone health. However, due to its high sodium content, individuals monitoring their salt intake should exercise caution. In most cases, cottage cheese is a unique nutritional supplement suitable for various diets. It is low in calories and high in protein, as well as containing many other beneficial components!

Benefits of Cottage Cheese

Traditionally, cottage cheese is made from whole milk, but it can also be produced from skim or low-fat milk. This product is available in various forms, allowing it to be combined with both fresh fruits and vegetables, as well as used in traditional casseroles.

Provides Essential Amino Acids

As a dairy product, cottage cheese is a complete source of high-quality protein, as it contains all nine essential amino acids that the human body cannot synthesize on its own.

Protects Against Free Radicals

Cottage cheese is an excellent source of selenium, a mineral that aids in the production of antioxidant enzymes. These enzymes help protect the body's cells from damage caused by free radicals (unstable molecules). Some studies also suggest that selenium may help in the prevention of certain types of cancer and protect the body from the toxic effects of heavy metals.

Enriches with Vitamins

Additionally, cottage cheese is a good source of riboflavin and vitamin B12. The latter, in particular, is important for maintaining nervous system health and preventing anemia, which can cause fatigue and weakness. Given that cottage cheese contains relatively high sodium levels, it is recommended to choose low-sodium varieties, especially if your healthcare provider has advised you to limit salt intake.

When Not to Consume Cottage Cheese

On a Strict Diet

Due to its high sodium content, individuals on a strict diet should consider choosing low-sodium varieties, especially if your healthcare provider advises limiting salt intake in your diet.

With Lactose Intolerance

Cottage cheese is a type of cheese; however, it contains more lactose than typical hard cheese. This can cause symptoms such as gas, bloating, diarrhea, nausea, and stomach pain in individuals with lactose intolerance. Nevertheless, it is worth noting that cottage cheese contains less lactose than milk—ranging from 0.7 to 4 g per half-cup serving.

Some studies show that individuals with lactose intolerance can safely tolerate up to 12 g of lactose at one time or 18 g throughout the day. Thus, some of them may allow themselves a moderate amount of cottage cheese. However, it is always recommended to consult a specialist.

It should also be considered that individuals with a milk allergy may experience reactions such as hives, stomach upset, vomiting, or even anaphylaxis—a life-threatening condition that causes breathing difficulties when consuming cottage cheese.