Cottage cheese is often touted as a great snack for people who are trying to lose weight, as well as for those simply trying to maintain proper health. But what makes cottage cheese such a good option? This article examines the nutritional qualities of cottage cheese, and helps to explain why you should be including it in your diet.
Protein
Like other dairy products, cottage cheese originally comes from milk, which is high in dietary protein. Protein is essential in maintaining muscle mass in your body, which helps you perform the activities of daily living. Adequate amounts of dietary protein also keeps you hair strong and shiny, your skin supple, and your fingernails hard. Most healthy adults are encouraged to consume at least .8 grams of protein per kilogram of body weight per day. Read the nutritional information on the side of the cottage cheese container to make sure that the product you have chosen is high in this macronutrient.
Fat
While cottage cheese is high in protein, it can contain relatively high amounts of fat. Unfortunately, since cottage cheese comes from a cow, the fat found in it is saturated. Saturated fat is typically considered to be unhealthy, as it is solid at room temperature, and can contribute to blockages in the arteries of your body. For best results, choose cottage cheese that is made from low-fat or non-fat milk. While these products could once be found only in specialty stores, they are typically now sold in most groceries. If you have difficulty locating cottage cheese made with low or fat-free milk, speak with the grocery store manager. Chances are, he or she would be more than willing to start stocking this healthier food item.
Carbohydrate
Per serving, cottage cheese typically contains around 12 grams of carbohydrates per half-cup serving. Diabetics-and other individuals who are watching their carbohydrate consumption-are therefore often encouraged to include this in their diet, due to the low carbohydrate consumption. Since the carbohydrate is combined with other macronutrients, such as the protein and fat described above, it may not cause blood sugars to rise as high.
Calories
The number of calories found in a serving of cottage cheese may vary dramatically, depending on whether it was made from whole, 2%, skim, or fat-free milk. The label on the side of the cottage cheese container should tell you how many calories are in one serving of this product. Typically, calorie counts range from 100-160, depending on the brand and fat content.
Calcium
Finally, since cottage cheese is made from milk, it should come as no surprise that it is relatively high in calcium. Calcium not only helps to keep bones strong and healthy, but also maintains and supports the health of your teeth and fingernails. Children and women who have gone through menopause may need higher amounts of calcium in their diets. Speak with your doctor to find out exactly how much calcium you need each day.