It Can Help With Weight Loss
Studies show that cottage cheese has a positive impact on weight loss. In this study, researchers took 30 men and women who were intent on losing weight. After the one-year dietotherapy, all subjects showed a significant decrease in weight, all while showing increased cottage cheese consumption, among other food.
But how exactly does cottage cheese help with weight loss? I mentioned earlier how packed it is in protein. Since foods high in protein digest slowly, youll feel full longer, lowering tendencies to overeat. Because of its nutritional benefits, some people have gone as far as to eat cottage cheese alone!
What Are The Other Nutritional Benefits Of Cottage Cheese
Cottage cheese is rich in protein which is why it has had the reputation of a diet food, says Rauch. Just a half cup has 14 grams of protein and fewer than 100 calories. Its high protein content will help keep those hunger pangs at bay. And casein is slowly digested, which helps with satiety. Cottage cheese can be considered a complete protein as it contains all essential amino acids.
Indeed, a 2011 study from The Journal of Nutrition found that eating more high-protein dairy products can help women lose more fat and gain more lean muscle. And a 2018 study published in The British Journal of Nutrition found that consuming 30 grams of protein before bed may have a positive effect on metabolism and overall health.
Also, Rauch points out that cottage cheese is an excellent source of calcium. Calcium plays a major role in the prevention of osteoporosis and the regulation of blood pressure, she says. And it may play the role in preventing some types of cancer. Just four ounces has as much as 130 milligrams of calcium, or 10 percent of the Recommended Daily Allowance .
Another important nutrient in this dairy product? Phosphorus. Cottage cheese is an excellent source of phosphorus, providing between 25 to 30 percent of your RDA, says Rauch. Together with calcium, phosphorus is a key element in bones and teeth. Phosphorus is also essential as a component of DNA, RNA, and cell membrane structure.
Options For Finishing Cottage Cheese:
There are three options for finishing cottage cheese.
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Reach For Sour Pickles
Naturally fermented pickles, the type in which vinegar is not used in the pickling process, are rich sources of good bacteria. Sea salt and water are used in a fermentation process that results in the growth of good bacteria. Make sure vinegar was not used in the pickling process as pickles made in this way will not be rich in bacteria that boosts healthy gut flora. Beneficial bugs in fermented foods like pickles boost gut health and encourage a diverse microbiome. Eating foods that are rich in probiotic bacteria such as pickles retards the growth of harmful bacteria and it boosts the bodys defenses against infection.
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Enjoy Life Foods Baking Mixes
We love that Enjoy Life‘s baking mixes are free of gluten and synthetic ingredients like hydrogenated oils and caramel coloring, but they shouldn’t be your go-to source of probiotics. Sure, they contain the bacteria bacillus coagulans, but the little buggers have very poor resistance to heat. “Probiotics are usually destroyed when cooked at high temperatures, so you’re likely not reaping many of their healthy gut benefits,” explains Moskovitz.
The Bottom Line: If you want brownies or muffins with a clean ingredient profile, go ahead and grab a box. But when it comes to weight loss and gut health, they likely won’t help.
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Love Grace Probiotic Smoothie
“Love Grace Probiotic Smoothie uses the same strain of probiotics as in the MELT organic butter spread, GanedenBC30,” says Koszyk. “The vegan smoothie contains a good dosage of the probiotic, but every 16-ounce bottle contains 245 calories and 21 grams of carbohydrates from the fruit, so be aware of how much you drink.”
The Bottom Line: Drink this! But split it into two servings if you’re watching your carb intake.
The Best Cottage Cheese You Can Buy At The Store
Despite the impending loss of street cred, were fully prepared to announce that we have a favorite cottage cheese. And, no, were not octogenarians. Were not even trying to build up momentum for some lame new diet. We just happen to love cottage cheeseand we dont mind telling people that the best cottage cheese around is Friendship Dairies 4% California-Style Small-Curd Cottage Cheese. Among the 13 brands of full-fat, small-curd cottage cheeseincluding both organic and non-organic varietiessampled recently by a panel of Epicurious staff, it was determined the best tasting and best textured. For our methodology and the full list of cheeses we tasted, scroll to the bottom of the page. First up, the rankings!
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All Your Cottage Cheese Probiotic Questions Answered
Cottage cheese is said to have a wide range of health benefits and has an almost cult-like following in the fitness industry because of the protein it packs. Its more the protein component than the taste that makes it so popular. Some people would go as far as describing the taste and texture as disgusting. Its the potential health benefits that make this cheese curd product so appealing. In this cottage cheese probiotic article, lets talk about the potential gut health probiotic benefits of this food product within a question-and-answer format.
Lifeway Lite Probiotic Farmer Cheese
If you’re a lactose-intolerant cheese lover, this kefir-based, crumbly salad-topper may be for you. Kefir, a tangy, sour-tasting drink made from fermented cow’s milk, is 99 percent lactose-free and is packed with probiotics for a happy, healthy belly.
The Bottom Line: This cheese is a go! “This product is minimally processed and is a good source of calcium. Overall, it’s not a bad way to get some probiotics in,” says Koszyk.
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Sourcing Truly Healthy Cottage Cheese
Finding probiotic and enzyme-rich, full fat cottage cheese is very difficult if not impossible depending on where you live. If youre lucky enough to source locally, chances are it will be from a small grassfed dairy.
As a result, if youre a cottage cheese lover like I am, its best to learn how to make it yourself. Fortunately, the process of making truly traditional cheese of the modern cottage variety is simple. And, when you handcraft and consume curds and whey in this manner, it really will help you with your weight loss goals because, in a word, it will truly satisfy!
Probiotic Foods That Are Super Healthy
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.
Probiotics are live microorganisms that have health benefits when consumed .
Probiotics which are usually beneficial bacteria provide all sorts of powerful benefits for your body and brain.
They may improve digestive health, reduce depression and promote heart health (
Getting probiotics from supplements is popular, but you can also get them from fermented foods.
Here is a list of 11 probiotic foods that are super healthy.
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Is Cottage Cheese Or Greek Yogurt A Healthier High
Picking healthy snacks at the grocery store can feel pretty confusing. There are thousands of foods, many touted as beneficial or nutritional, to choose from. We put two popular high-protein snacks-cottage cheese and plain Greek yogurt-head-to-head in terms of nutrition to find out. Which is healthier: this or that?
Winner: Greek yogurt. But when it comes to high-protein snacks, its close to a draw!
Greek yogurt, with fewer calories and sodium, and more nutrition coming from calcium and probiotics, ultimately takes the win, as Joyce Hendley originally reported for EatingWell.
Protein-Rich Snacks: Theyre both rich in lean protein, with cottage cheese having slightly more. Nonfat cottage cheese has 24 g of protein per cup, while Greek yogurt comes in just under at 20 grams. Both the yogurt and cottage cheese are available in low-fat and fat-free versions.
Calcium: But Greek yogurt has a slight edge in calcium-a mineral most people need more of. A cup has 150 mg, while a cup of cottage cheese only has 125 mg.
Lower in Calories: Greek yogurt contains fewer calories-120 per cup, vs. 160 for cottage cheese. Its also more likely to contain probiotics .
But one clear distinction steers the choice: Cottage cheese can be loaded with sodium. Just 1 cup of cottage cheese can deliver more than 5 times the sodium found in Greek yogurt.
The 5 Best Cottage Cheese Brands You Can Buy
Its made with minimal ingredients, free of artificial ones, and is free of pectins, gelatins or thickeners , says Martin. Plus, theyve added strains of Bifidobacterium and Lactobacillus, probiotics which may help support immune and digestive health.
I like that its low in sugar and comes in a plain flavor plus a fruit flavor that helps to jazz up plain old cottage cheese, says Maggie Michalczyk, RDN, registered dietitian nutritionist who runs the blog Once Upon a Pumpkin. And I like that they are pre-portionedâgreat for taking on the go.
I think a little higher milk fat can be very satisfying when it comes to picking the right cottage cheese. This one has great flavor and its also much cheaper compared to other options, says Pankonin.
I think the flavor is great and I like this one because I can find it at most grocery stores for a reasonable price, says Pankonin.
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Beware Of Added Ingredients
Real cottage cheese has just four ingredients — milk, culture or acid, cream, and salt. Both flavored and lower-fat versions have a wealth of other additives, like sweeteners, stabilizers, thickeners, and preservatives. If youre trying to avoid genetically modified organisms , which could be in the dairy cows feed, choose organic. But that doesnt guarantee youll avoid additives. Whats the only way you can be sure what youre going to get? Always read the label.
How To Use Greek Yogurt And Cottage Cheese
Because Greek yogurt has a smoother consistency, Bouchard says this is typically going to be your go-to in place of sour cream, using it to make dips and sauces. The texture of cottage cheese makes it just a bit more difficult to use in this context, she points out.
However, Bouchard says smoothies and acai bowls are a great place to incorporate cottage cheese. People tend to go for Greek yogurt for this, but because cottage cheese is actually a bit higher in protein, its a really good choice, she says.
And of course both can be eaten as is, or with fruit, honey, and granola. Greek yogurt and cottage cheese are both healthy options, so Bouchard recommends switching them up for a well-rounded nutritional profile.
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Types Of Cheeses That Do Not Contain Probiotics
Unfortunately, not all cheese varieties contain probiotics. Some brands of cheddar and cottage cheeses, for example, do not contain healthy bacteria. It is important to review the labels before buying to ensure that the cheese is fermented.
While not every type may include probiotics, many kinds of cheese are rich in calcium and essential vitamins. So, feel free to still enjoy these delectable cheeses on your cheat day!
If you want to receive any probiotic benefits, always buy raw and unpasteurized cheeses made from raw, unpasteurized cow or goats milk.
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Is Cottage Cheese Healthier Than 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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Cheese Can Improve Gut Health
Cheese lovers, rejoice! Now you can celebrate the taste, andâaccording to new studiesâalso celebrate its health-boosting nutrients. You see, cheese isnât just good for building strong bones, like we were taught in school as a kid. Certain types of cheese are chock-full of friendly bacteria, or probiotics, which keeps your microbiome happy and healthy. 1
Probiotics continue to be credited with many positive health benefits. They can help to block or ease symptoms of a variety of health issues, including diarrhea, yeast and urinary tract infections, irritable bowel syndrome, skin and autoimmune conditions, colds and flu, heart disease, and other serious illnesses. 2
But hereâs the catch â live probiotic cultures only thrive in raw cheese.
What Is The History Of Cottage Cheese
The origins of cottage cheese are in fact quite gruesome. It wont build confidence for those who already find the thought of eating cottage cheese nauseating!
In Homers famous poem The Odyssey, the ancient Greek author and poet described how the son of Poseidon and Thoosa created Greek cottage cheese. He wrote that they stored milk in an animal stomach and let the digestive enzymes separate the curds from the milk. Its unclear what the next steps were to retrieve those curds, but feel free to use your own imagination.
Thankfully, in the modern era, your local Walmart does not use this ancient Greek method to make cottage cheese. Ill talk about some low-cost cottage cheese brands available in stores later on, but first, lets take a look at how to make your own.
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Savor More Soft Cheeses
Probiotics in food are beneficial for health, but only if they are tough enough to withstand stomach acid and the make it all the way to your intestines. The makeup of soft cheeses is ideal for delivering probiotics to the gastrointestinal tract. The pH of a cheese affects the ability of probiotics to survive and grow in the intestines. For this reason, soft cheese is likely better than yogurt for delivering intact probiotics to the GI tract. Cheddar, Parmesan, and Swiss cheeses are soft cheeses that contain a decent amount of probiotics. Gouda is the soft cheese that delivers the most probiotics of all.
Does Cottage Cheese Have Live Culture
Cottage cheese is a milk based dairy product similar to yogurt, but you never hear cottage cheese being touted for carrying live cultures or probiotics. It turns out some brands of cottage cheese do contain live cultures. It just isnt that common to find in cottage cheese as it is in yogurt. Some brands of cottage cheese that have live cultures are Horizon Organic, Nancys Organic, and Breakstones LiveActive.
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What Is The Healthiest Cottage Cheese To Eat
The following are listed in alphabetical order:
- Muuna Classic Plain Creamy Small-Curd Cottage Cheese
- Kalona SuperNatural Organic Whole-Milk Cottage Cheese
- Kalona SuperN Nancys Probiotic Organic Whole-Milk Cottage Cheese
- Organic Valley 4 percent Small-Curd Cottage Cheese
- Trader Joes 4 percent Small-Curd Cottage Cheese
- Nancys Probiotic Organic Whole-Milk Cottage Cheese
Can You Freeze Food Containing Cottage Cheese
You can freeze cooked dishes like lasagna that contain cottage cheese without a change in the cheeses texture or taste, but beware of freezing cottage cheese on its own, advises the cooking site The Kitchn. The curds and whey in frozen creamed cottage cheese will separate during thawing, causing the cheese to become watery and grainy. While you can still eat and cook with this cottage cheese, it wont resemble its original appearance and texture. Good Housekeeping reports you can successfully freeze dry-curd and uncreamed cottage cheese since these types wont separate when thawed.
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How Can You Choose The Best Cottage Cheese
Most cottage cheese brands are high in sodium, but if you need to keep your sodium intake low you can find brands labeled reduced sodium or no salt added, says Martin. Just as with picking Greek yogurt, I look for cottage cheeses that have no added sugar, which is usually in the flavored varieties.
Ultimately, it comes to your preference in taste and ingredients.
Finding the right cottage cheese can be difficult. I believe it comes down to personal preference and what your health goals are, says Amber Pankonin MS, RD, LMNT, registered dietitian and owner of Stirlist. Cottage cheese can be a great snack because its filled with quality protein and its low in carbohydrates, but it can also be high in calories and sodium, so learning to read labels is really important when finding the right brand for you.
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Should I Take Probiotic Supplements
Probiotic supplements are pills, powders, or liquids that contain live beneficial bacteria or yeast.
Theyre very popular and easy to find, yet not all of them are worth your money. They do not all have the same types of bacteria or the same concentrations. There are also many products on the market making claims with no proof of efficacy .
They also usually do not come with fibrous food sources for the bacteria to eat, which can hinder their effectiveness if someone isnt also eating those foods.
Some probiotic supplements are designed to carry the bacteria all the way to your large intestine for better effects, while others probably dont make it past your stomach acid .
There are some individuals who should not take a probiotic, or who may experience worsened symptoms if they do, such as people with small intestinal bacterial overgrowth or people sensitive to ingredients in the supplement.
However, the right strains of probiotics can be incredibly beneficial for some people. It depends on the type of strain, product formula, the quality of the product, and storage. (
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