How To Eat More Cottage Cheese
Of course, you can eat cottage cheese by the spoonful, if you please. But there are also countless ways to add it to dishes, and even hide the texture, if that’s something you can’t stomach.
Other than the obvious addition of granola and fruit, Harbstreet says one of her go-to ways to eat cottage cheese is in a smoothie. “It helps thicken the smoothie as well as boost the protein content and creates a smooth and creamy texture.” She also suggests adding it to toast in the morning and topping with fruit, avocado, nuts, or seeds.
As for Spence, she uses it in place of ricotta cheese in lasagna. She also blends it, for a smooth texture and adds cinnamon, nutmeg, and vanilla as a healthy dip for fresh fruit.
It’s also great for substituting for sour cream and mayo in sandwiches and dips. Or try adding it to scrambled eggs to increase the protein and creaminess. Again, if the texture is off-putting, try blending it first.
Does Cottage Cheese Have Probiotics
People have become increasingly interested in probiotics over the previous five years. This likely due to the emergence of probiotic supplement and Greek yogurt as the cool kid in the world of dairy. Greek yogurt contains probiotics in case you missed one, of what seems like a thousand,Jamie Lee Curtis Activia commercials where she touts the benefits of probiotics contained in yogurt. There is truth to those commercials according to studies because probiotics do in fact help with digestion. But what about cottage cheese?
Fermented Foods For Gut Health
Fermentation was used historically as a food preservation process where sugars are broken down by bacteria and yeasts. As such, fermented foods are a great source of probiotics because they contain live bacteria. Pickling is another food preservation process, that uses an acid such as vinegar or a brine to preserve the food. ONLY pickles fermented with salt, not vinegar, contain probiotics. You will likely find the truly fermented foods in the refrigerated section rather than on the shelves.
Through the process of fermentation of dairy products, the bacteria help break down the lactose making fermented dairy foods such as kefir, yogurt, and cottage cheese acceptable for individuals with lactose intolerance.
Try incorporating at least one serving of one or more of the fermented foods below to support your gut health. When cooking with fermented foods, add them as a topping or mix them in at the end to avoid killing the beneficial probiotics with high heat.
Top Fermented Foods
- Dry Curd Cottage Cheese or Farmers Cheese, or fermented cottage cheese
- Certain aged cheeses
- Fermented Vegetables
- Other probiotic drinks , like beet Kvass, apple cider
- Various other cultured products
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Why You Need To Eat More Cottage Cheese
Cottage cheese is not like most cheeses that you know, like American cheese. Its not aged, its a little wet, resembling yogurt more than cheese. But its become quite popular lately, especially in celebrity diets.
Harley Pasternak, a celebrity trainer who trains Rihanna, Lady Gaga, took a snapshot of his healthy breakfast, which included this cheese. So, what is it exactly?
Cottage cheese is a soft, creamy, and milky cheese. Unlike most cheeses, it does not undergo an aging or ripening process. This results in a milder, lighter flavor than say, gouda, or parmesan.
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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Health Benefits Of Eating Cheese With Probiotics
Probiotics have incredible effects on ones overall gut health. The bacteria is known to aid bloating, constipation, and the impact of irritable bowel syndrome . They can also provide immune-boosting benefits.
Additionally, new research has shown that probiotics can provide positive benefits for mental health. The concept was further supported through the establishment of psychobiotics, certain strains that may affect cognition and reduce depression.
Most people consume probiotics through supplements or fermented foods. Luckily for you, quite a few famous cheeses fall in that category. Enjoying quality fermented cheeses is a beautiful way to feature more healthy probiotics in your diet.
Should You Have Nonfat Greek Yogurt Or Cottage Cheese On A Low
Greek yogurt is a slightly better choice than cottage cheese if you’re on a low-carb diet. While nonfat cottage cheese contains 11 grams of carbohydrates in every 6 ounces, the same serving size of nonfat Greek yogurt contains only between 5 to 8 grams of carbohydrates. Protein is used as your energy source in place of carbohydrates in a low-carb diet, and both Greek yogurt and cottage cheese are similarly high-protein. Cottage cheese provides around 17 grams of protein per serving, while nonfat Greek yogurt typically contains between 15 and 20 grams of protein per serving.
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Look For Active Cultures And Probiotics
To make sure your yogurt contains active cultures, check the label. Most brands will have a graphic that says “live and active cultures.”
If you want to know which specific active cultures your yogurt contains, look to the label again. Under the list of ingredients, many brands list the specific active cultures. And different cultures are thought to have different benefits.
The Benefits Of Yogurt
Have you noticed that the yogurt section of most grocery stores has practically taken over the dairy aisle? Itâs getting harder to find more traditional dairy foods, such as cottage cheese and sour cream, amid the sea of yogurt options. But it only makes sense that a food with as many health benefits as yogurt be given prime real estate in the supermarket.
And just what are the health benefits of yogurt?
First off, let us not forget that yogurt comes from milk. So yogurt eaters will get a dose of animal protein , plus several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.
But one of the words we’re hearing more and more of regarding yogurt is “probiotics.” Probiotics are “friendly bacteria” that are naturally present in the digestive system. Live strains of these “good bacteria” are also found in many yogurt products. While more research needs to be done, there’s some evidence that some strains of probiotics can help boost the immune system and promote a healthy digestive tract.
Regardless of this dispute, the health benefits of yogurt are so impressive that many health-conscious people make it a daily habit. And each year, more and more research is published adding insight into the health benefits from eating yogurt.
Here are six possible health benefits to having some yogurt each day:
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Why it’s good for you: Cheese lovers, rejoice: cottage cheese is a great pick for your gut. As with other fermented foods, cottage cheese often delivers probiotics , and it’s high in calcium, which is important for strong bones.
- The good news is that cottage cheese does have probiotics. The bad news is that it is not in ever cottage cheese product like most yogurt brands. In fact, you will probably have to hunt to find a product with probiotics. In order to identify a cottage cheese with probiotics, you can review the label to see…
- The bad news is that it is not in ever cottage cheese product like most yogurt brands. In fact, you will probably have to hunt to find a product with probiotics. In order to identify a cottage cheese with probiotics, you can review the label to see if there is verbiage stating that it has live cultures .
- Live Cultures or Probiotics click here for a further explanation based on one of our previous articles. While this is not a complete list of every ingredient found in cottage cheese, it covers many common ingredients. Clearly some products are perfectly healthy to eat, while others are questionable or maybe unacceptable to some.
Benefit No : Yogurt With Active Cultures May Discourage Vaginal Infections
Candida or “yeast” vaginal infections are a common problem for women with diabetes. In a small study, seven diabetic women with chronic candidal vaginitis consumed 6 ounces of frozen aspartame-sweetened yogurt per day .
Even though most of the women had poor blood sugar control throughout the study, the vaginal pH of the group eating yogurt with active cultures dropped from 6.0 to 4.0 . These women also reported a decrease in candida infections. The women eating the yogurt without active cultures remained at pH 6.0.
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What To Look For
A cottage cheese product will likely be labeled Live and Active Cultures or contain similar verbiage if it has live cultures. The ingredients may also indicate the strains of probiotics. Some typical strains are L. actobacillus L. Casei, and B. bifidum. Many brands will not have live cultures so it is important to read the label or check with the manufacture before buying.
Does Cottage Cheese Provide Good Bacteria
Bacteria known as probiotics are microorganisms that are beneficial to your body. These probiotics, or “good bacteria,” may inhibit the function of harmful bacteria. They may also support the function of the immune system and help maintain a proper balance of bacteria in the digestive tract. Cottage cheese contains Lactobacillus casei, a probiotic that may contribute to digestive heath and even play a role in preventing bladder and vaginal infections. More research on the benefits of good bacteria like Lactobacillus casei is needed, but there is no known harm in eating probiotic-rich foods like cottage cheese, reports MayoClinic.com.
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It May Help Build Muscle
If you’re looking for foods that help support your strength goals, protein-packed cottage cheese may be able to help with that. “Protein helps keep us full, and it’s great for muscle recovery,” says Shana Spence, M.S., RDN, CDN. It varies per brand, but on average, you’ll find between 15 and 25 grams of protein per cup of cottage cheese. That’s about the same you’d get from eating 3 ounces of chicken breast.
A type of protein found in cottage cheese, caseinate, or casein, may be especially helpful for muscle growth. One study found it had a superior effect on muscle protein synthesis after exercise compared to soy protein.
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Unfortunately, the madness continues in conventional circles to this day. The American Heart Association recently blasted coconut oil as heart unhealthy. Seriously? Why then did ancestral cultures that ate LOTS of it suffer virtually no heart disease? No wonder an increasing number of people dont pay any attention and choose to do their own research.
While cottage cheese is certainly a nutritious, traditional food , it has, in the modern sense, seriously lost its way.
Supermarket and even organic health food store cottage cheese is highly processed and lowfat. Such concoctions are more likely to trigger binge eating than satisfy and proactively assist with sustainable weight loss goals.
This is because the skim milk from which the cottage cheese is made, organic or not, has had all the nutrient-dense cream removed. Worse, it has been pasteurized at high temperatures destroying much of the nutrition . Digestive enzymes and beneficial microbes known as probiotics are obliterated as well.
And, as anyone who truly understands nutrition knows, skim milk and anything made with it encourages weight gain much more readily than helps you lose weight! Just ask any pastured pig farmer skim milk is a key tool to get the pigs really fat!
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Cottage Cheese Will Help Prevent Cravings
Yet another of the underappreciated cottage cheese health benefits is the fact that it will also help to prevent cravings for unhealthy foods and drinks.
Cottage cheese is the ultimate diet food.
Way back in the 70s, it was THE staple diet food as virtually all diet plans included it and emphasized the importance of eating it.
There was a reason for this, and that reason is that cottage cheese can also help to prevent cravings for junk food.
When youre trying to diet and lose weight, the last thing you want is to be dreaming about pizza, burgers, cookies, and other unhealthy treats that you know you cant enjoy.
Cottage cheese is rich in casein protein, which is slow digesting.
This means it stays in your system for longer and keeps you feeling full for longer.
If youre feeling full, you wont want to eat junk because you wont be hungry.
This will help make it much easier for you to lose weight and stay on plan.
Melt Organic Probiotic Buttery Spread
Melt Organic‘s blend of coconut, sunflower, and flaxseed oils is spiked with a patented probiotic called GanedenBC30. The makers of the product claim that the bacteria survives 10 times better in the gut than yogurt cultures, and, in turn, can bolster immunity and digestive health more effectively. “GanedenBC30 contains the probiotic strain, Bacillus coagulans GBI-30, 6086. This strain is different than the standard probiotic strain, Lactobacillus, which is more commonly found in probiotic products,” explains Koszyk. “Some research has suggested GanedenBC30 might increase immune system functions and decrease harmful gut bacteria. However, there is currently not enough research to guarantee specific benefits claims.”
The Bottom Line: Fermented foods like sauerkraut and green olives are likely more potent sources of probiotics than a man-made buttery spread spiked with gut bugs. However, if you’re interested in getting extra probiotics in, Koszyk gives you the green light. “I wouldn’t depend on it as your sole source since there’s no way to know how many of the probiotics are actually making it into your system. That said, it is a source of a less common probiotic, and consuming various strains can only benefit gut health,” she explains.
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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, it’s 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: They’re 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. It’s also more likely to contain probiotics .
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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.
Lifeway Real Fruit Kefir
Generally speaking, kefir is an excellent source of probiotics and bone-strengthening calcium, Koszyk tells us. Lifeway’s Real Fruit Kefir is no such exception. “The product contains 12 different probiotic strains and a high dose, toomore than 10 billion,” says Koszyk. Bonus: “Since kefir has fewer milk sugars than regular milk, many people who do not tolerate milk well can sip kefir without an issue.”
The Bottom Line: “This product is a good source of probiotics to improve gut health,” says Koszyk. “In regards to weight management, always try to remember: Calories in drinks count! You still need to stay mindful of how much you are consuming daily. Use the kefir as a high-protein snack or part of a meal.”
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Eden Foods Organic Miso Mugi
Eden Foods combines soybeans and barley and then puts them through the traditional koji fermentation process to produce a salty and thick miso paste that their customers can’t get enough of. Add the stuff to soups, use it as a seasoning alternative to salt or soy sauce, or roll up your sleeves and use it to make a salad dressing. Simply combine 1 tablespoon sherry vinegar with 3 tablespoons of extra virgin olive oil and 1 scant teaspoon of miso paste in a large bowl. Toss the mixture over a bed of greens, and enjoy. So simple!
The Bottom Line: Miso Mugi is an Eat This! In fact, registered dietitian Lisa Moskovitz says fermented foods like miso are some of the very best sources of probiotics on the planet.
Regulates Blood Glucose Levels
Because cottage cheese is virtually carb-free and contains no sugars whatsoever, its a great choice for people looking to keep their blood sugar levels balanced.
Its also packed full of magnesium, which, amongst other things, helps to regulate blood sugar levels and keep them balanced.
For diabetic or pre-diabetic individuals, cottage cheese is a perfect choice.
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