What Exactly Is Cottage Cheese
Ever wonder what the writer of that old nursery rhyme meant by the curds and whey Little Miss Muffet was eating until that spider walked up and ruined her day? It was cottage cheese!
Unlike cheeses that lend themselves to agingthink Parmesan and cheddar cheesecottage cheese is a fresh cheese, which means its produced without curing. This gives cottage cheese a much milder flavor than its aged counterparts.
Whats more, cottage cheese is much easier and quicker to make than aged cheesesso much so that it may even have been the first cheese produced in America.
Cottage cheese is traditionally made by adding lactic acid or vinegar to milk until it curdles. The milk is then heated and cooled and the curds that have formed cut into cubes so additional whey can drain out. The curds are then heated once more, drained, pressed, and rinsed, and additional salt added.
Ways To Include Cottage Cheese In Your Keto Diet Meal Plan
Because it pairs well with both sweet and savory ingredients, cottage cheese makes the perfect addition to any low-carb diet. In fact, it first became popular as a health and diet food in the 1950s.
While cottage cheese made a name for itself as an integral part of fruit salads and even traditionally high-carb foods like lasagna, its versatility means what you make with it is limited only by your imagination.
So whether youre in the mood for some healthy snacking or planning the main course, weve got some low-carb cottage cheese recipes that will perk up any keto diet meal plan.
High In Viscous Fiber
Glucomannan is a highly viscous fiber, which is a type of soluble fiber that can absorb water to form a gel.
In fact, glucomannan can absorb up to 50 times its weight in water, as reflected in shirataki noodles extremely high water content .
These noodles move through your digestive system very slowly, which helps you feel full and delays nutrient absorption into your bloodstream .
In addition, viscous fiber functions as a prebiotic. It nourishes the bacteria living in your colon, also known as the gut flora or microbiota.
In your colon, bacteria ferment fiber into short-chain fatty acids, which can fight inflammation, boost immune function and provide other health benefits .
A recent human study estimated that fermenting glucomannan to short-chain fatty acids produces one calorie per gram of fiber .
Since a typical 4-ounce serving of shirataki noodles contains about 13 grams of glucomannan, its essentially a calorie-free, carb-free food.
Summary
Glucomannan is a viscous fiber that can hold onto water and slow down digestion. In your colon, its fermented into short-chain fatty acids that may provide several health benefits.
Shirataki noodles can be a powerful weight loss tool.
Their viscous fiber delays stomach emptying, so you stay full longer and end up eating less .
In addition, fermenting fiber into short-chain fatty acids can stimulate the release of a gut hormone that increases feelings of fullness .
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Is Cottage Cheese Keto Carbs Benefits And Keto
Cheese can be a key part of your well-formulated keto diet. And cottage cheese is one of the most delicious and versatile cheeses out there. But there are also carbs in cottage cheese. So is cottage cheese keto-friendly?
The short answer is, it depends.
Not all cheeses are created equal. Some cheeses like cream cheese have extremely high fat content with no carbs and little protein. Cottage cheese on the other hand, is relatively lean, offers some carbs, and is high in protein.
Keeping track of these macronutrient ratios is important when youre trying to kick your body into ketosisthe metabolic state where you switch from relying on carbohydrates, to using fat for fuel.
Research suggests that a keto diet can offer numerous benefits including weight loss, healthy cholesterol levels, reduced insulin resistance and blood sugar levels, and protection against neurodegenerative diseases like Alzheimers and Parkinsons. 1
In this article, well explore the benefits of cottage cheese on keto, some pitfalls to watch out for, and a few delicious cottage cheese keto recipes.
Low Carb Keto Lasagna Recipe With Cottage Cheese
This post may contain affiliate links to products I use and highly recommend. You can read my full disclosure .
Lasagna is one of my favorite comfort foods, but I usually avoid this dish. Each serving of meat sauce, cheese, and lasagna noodles pack more than 30g net carbs. This Low Carb and Keto Lasagna Recipe with Cottage Cheese is one of my favorite keto-friendly Italian food remakes. It has all the flavor and feels of traditional lasagna with less than 10g net carbs.
This post is sponsored by Hood and their Does This Cottage? campaign. All opinions are my own.
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Egg And Cottage Cheese Breakfast Bowl
Eggs and cottage cheese? You bet. The combo may not be intuitive, but the fresh taste of cottage cheese actually pairs beautifully with some sunny side up eggs. All you need is:
- 1-2 sunny side up eggs
- ½ cup cottage cheese
- Sauce of choice
- Salt and pepper to taste
Add cottage cheese to a medium-sized bowl, and then top with remaining ingredients.
If You Are On A Ketogenic Diet These Foods Should Be In Your Kitchen:
- Avocados
- Meat
- Seafood
Apart from these foods, you might be wondering if you could consume dairy products while on a keto diet or not. It is important to understand that all dairy products are not equal. When you buy dairy products, just keep in mind higher the fat content the better is for you. As long as you have no allergy or sensitivity, whipped or sour cream, rich cheeses, full fat and thick yogurts can all be a part of your nutritional ketogenic diet. However, you should also keep in mind that not all forms of dairy are keto friendly.
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Is Cottage Cheese Keto Friendly
When considering the nutrient profiles detailed above, the provisional answer is, yes! Cottage cheese can be a great keto diet food,
Cottage cheese provides healthy fats, protein, while being relatively low in carbs. All keys to starting and maintaining a well-formulated keto diet.
But make sure to choose full-fat varieties, and avoid types that have added fruit.
Cottage cheeses salt content along with its vitamins and minerals can replenish some of the nutrients that are flushed when making the transition to keto, helping you avoid keto flu.
Fruits To Avoid On A Keto Diet
- All juices
- Dried varieties such as dates, apricots, and raisins
- Fruit candy of any variety
- Canned or jarred fruits with added sugar or syrup
- Although highly nutritious, fruits high in net carbs, such as bananas, mangos, dates, pineapples, peaches, and oranges may be difficult to fit into a very low-carb diet.
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Whole Milk Cottage Cheese
The macronutrient profile of cottage cheese can vary from one brand to another.
Always look for high-quality dairy that have no hidden additives or ingredients and have little to no carbohydrate content.
Only cottage cheese made with whole milk is keto friendly make sure you read the nutrition label before adding it to your cart. Whole milk cottage cheese must have a minimum of 3.25% milkfat.
Healthy Homemade Mayonnaise Recipes
Making homemade mayonnaise is easy, and it tastes better than most store-bought versions.
In addition, you can choose to include only healthy ingredients in your mayo.
This way, you can avoid the refined vegetable oils that most commercial brands use.
You can also experiment with your mayo, adding many different ingredients and flavors.
Here is a very basic recipe to make your own homemade mayonnaise:
- 1 cup quality oil like avocado oil or light olive oil.
- 2 tablespoons fresh lemon juice.
Instructions:
However, note that the egg yolks in mayo arent cooked. If salmonella is a problem where you live, then this may be a concern .
And, while the basic recipe above is great to start with, there is more to mayonnaise than just oil and eggs. It can be prepared using many different ingredients.
Here are 10 homemade mayonnaise recipes that are actually pretty healthy.
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Keto Cottage Cheese Sauce
If youre looking for a keto-friendly sauce you can use as a topping for meat or veggiesor even as a dipthis recipe from Diet Doctor could be your new favorite go-to. And its super easy to make too!
Ingredients:
Instructions:
As you can see, cottage cheese is a healthy food that can make the perfect addition to the ketogenic diet. Just be sure to read the list of ingredients first so you know youre getting all the fat you want and none of the carbs, fillers, or artificial ingredients you dont.
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Dairy Is Tasty And Filling
Theres no denying that many dairy foods are delicious, and they can even help other foods taste better. For example, topping vegetables or lean steak with butter or a cream sauce can make a world of difference to the palatability and flavor of your meal.
As Dr. Bret Scher, Diet Doctors Medical Director, likes to say, Anyone who doesnt like broccoli or spinach, in my opinion, likely hasnt had them properly cooked in butter and sprinkled with real salt!
In addition to being flavorful, cheese can also be very filling. In one randomized controlled trial , cheese was found to reduce hunger and trigger the release of fullness hormones more than cream or whipped cream.20
Interestingly, a 2017 systematic review of 13 RCTs in adults found that although all types of dairy products seemed to increase feelings of fullness and decrease hunger, this didnt lead to reduced intake at meals later in the day.21 However, these studies were conducted in people consuming high-carb diets.
Unfortunately, at this time no studies have tested a dairy-containing low-carb diet against a dairy-free one.
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Some People May Be Sensitive To Dairy
In certain individuals, dairy may cause digestive issues or other symptoms.The most common dairy-related issue is lactose intolerance, which occurs in people who lack the enzyme lactase.
Without this enzyme, lactose cant be properly digested and absorbed. Instead, it passes into the colon, causing abdominal pain, bloating, gas, nausea and/or loose stools.
Lactose intolerance is quite common. Its believed to affect up to two-thirds of people worldwide. However, its considerably less common in people of European ancestry.33
People who are lactose intolerant can usually tolerate low-lactose dairy products like cheese or yogurt with little to no issues, although some may be sensitive to even the small amounts of lactose in these foods.
Sometimes people develop an allergy to one or more of the proteins in milk. Although somewhat common in children, true cows milk allergy is rare in adults.34 Those with milk allergies can experience symptoms such as hives, digestive upset, vomiting, and even anaphylaxis after consuming dairy.
Theres some evidence that certain individuals may be sensitive to A1 beta casein, the most common type of protein found in cows milk, which can lead to digestive symptoms similar to those of lactose intolerance.35
Sheep and goat dairy, as well as dairy from cows that produce A2 beta casein milk, may be easier for people with an A1 beta casein sensitivity to digest. However, this topic requires further study.
Cottage Cheese Keeps You Full And Alert
Adding cottage cheese into your meals will increase satiety due in part to its protein content. This works to reduce your hunger hormone , allowing you to stay full for longer periods of time.
In addition to its satiety effects, cottage cheese can help you stay mentally alert from its healthy fats. Our brain is made up of 60% fats so when you consume more fats from healthy sources like cottage cheese, you’re giving it the essential fuel it needs to thrive.
These fats will also put you in a fat-burning mode, also known as ketosis. By replacing your carbohydrate-filled breakfast with cottage cheese, youll experience sustained energy without the sudden crash that usually comes in the afternoon.
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Dairy Provides Important Vitamins And Minerals
Cheese and yogurt are rich in several key nutrients, including vitamin A, vitamin K2, vitamins B6 and B12, and zinc.
Dairy products have a reputation for being an excellent source of calcium, although some types have more than others. Getting adequate calcium via dairy products has been shown to reduce the risk of bone fractures.13
Hard cheeses contain the most calcium, with Parmesan providing about 1,000 mg and Swiss and cheddar following closely behind with 720 to 790 mg per 100 grams, respectively.14
Yet all types of cheese and yogurt still provide decent amounts of this important mineral. So choose whichever dairy products you prefer to eat. You can also get calcium from non-dairy foods.15
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