Sauerkraut And Kimchi Promote Good Digestion
Sauerkraut and kimchi are fermented foods that are rich in beneficial probiotics that provide a wide range of health benefits. Sauerkraut is fermented cabbage. If you buy sauerkraut at the store, purchase the unpasteurized variety. Pasteurization destroys beneficial bacteria. Probiotics in kimchi inhibit the growth of H pylori. They may also help prevent cancer, obesity, inflammatory bowel disease , dermatitis, food allergies, and obesity. Probiotics in kimchi produce valuable B vitamins, riboflavin and folic acid. These foods contain vitamins that boost immunity and help ward off infection.
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Equipment Needed For Cottage Cheese Making
The image below shows the equipment and ingredients you will need to get started making the homemade cottage cheese recipe.
Sarah Pope has been a Health and Nutrition Educator since 2002. She is a summa cum laude graduate in Economics from Furman University and holds a Masters degree from the University of Pennsylvania.
She is the : the bestseller Get Your Fats Straight, Traditional Remedies for Modern Families, and Living Green in an Artificial World.
Her eBooks Real Food Fermentation, Ketonomics, and Ancestrally Inspired Dairy-Free Recipes are available for complimentary download via Healthy Home Plus.
Her mission is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.
Sarah was awarded Activist of the Year in 2010 at the International Wise Traditions Conference, subsequently serving on the Board of Directors of the nutrition nonprofit the Weston A. Price Foundation for seven years.
Her work has been covered by numerous independent and major media including USA Today, ABC, and NBC among many others.
Great Source Of Probiotics
One of the most important cottage cheese health benefits that were going to be looking at today, is all to do with your gut health.
Inside your gut, you will find billions upon billions of microscopic bacteria. Some are good, and some are bad.
The good bacteria help to promote digestive health and gut health in general. Having plenty of good bacteria in your gut will help you to avoid digestive issues, plus it could even help to fight off harmful diseases such as cancer.
Cottage cheese is a great source of healthy bacteria and is loaded full of active cultures such as B. Bifidum and L. Acidophilus.
These active cultures are probiotics that do your gut and digestive tract a world of good.
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How To Use Tempeh
Both versatile and nutritious, tempeh is easy to incorporate into your diet.
Tempeh is typically marinated or seasoned to increase flavor, then crumbled, baked, steamed, or sautéed and added to dishes. It can be used in everything from sandwiches to stir-fries.
Here are a few other delicious ways to use tempeh:
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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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.
You Never Need To Take Probiotics If You Eat These 15 Foods
Gut health is getting a lot of buzz these days its an often-misconstrued trend that often involves dropping way too much money on probiotic supplements and products that often dont even work.
Its been getting trendier and trendier to heal your gut a phenomenon that has resulted in the brewing of probiotic beer, probiotic-infused desserts, and more. All of the buzz around good gut bacteria has blown gut health way out of proportion. While gut health can help balance your mood, stress levels, hormones, and other somewhat invisible aspects of your health, its often misunderstood as being an agent for weight loss or dieting. Gut health, when you get down to it, is really just assistance for your digestive system.
Probiotics are the gut bacteria that aid in healthy digestion. Without probiotics, you would likely experience a great deal more bloating, gas, and discomfort and derive less nutrition from your food. And while bloating is a perfectly healthy byproduct of digestion, it can sometimes be a sign that your stomach is struggling to digest the food youve eaten.
Probiotics are pretty expensive, and theyre also pretty unnecessary. There are lots of natural, healthy foods that contain the good gut bacteria you need without requiring a costly daily supplement. Here are 15 that provide significant gut health benefits to consider adding to your diet.
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Which Is Better For You Cottage Cheese Or Yogurt
Which is better for you, yogurt or cottage cheese? This question has been asked numerous times and debated extensively. There are many factors to consider when deciding which is healthiest. Calories, calcium, protein content all play a role in determining if one food or the other would be healthier for us.
Below are some of the details that would help you decide which one would be more beneficial to your diet.
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
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Benefit No : Yogurt May Help You Feel Fuller
A study from the University of Washington in Seattle tested hunger, fullness, and calories eaten at the next meal on 16 men and 16 women who had a 200-calorie snack. The snack was either:
- Semisolid yogurt containing pieces of peach and eaten with a spoon
- The same yogurt in drinkable form
- A peach-flavored dairy beverage
- Peach juice
Although those who had the yogurt snacks did not eat fewer calories at the next meal, both types of yogurt resulted in lower hunger ratings and higher fullness ratings than either of the other snacks.
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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It Can Be Packed With Probiotics
When I say that it can be packed, I mean that not all cottage cheeses contain probiotics. Some brands like Good Culture specifically feature these to provide live and active cultures. You should check the label out for its ingredients before buying.
But why should I care about probiotics? Probiotics are the good bacteria that make up our microbiome. Probiotics can inhabit many parts of your body but mainly populate the gut. These good bacteria work to maintain our gut health by fighting off harmful bacteria and helping us absorb nutrients better. Furthermore, they aid digestion and help fight bowel-related problems like IBS .
Gut health is immensely important to our overall health, so we should treat it with the utmost care. We can do this by eating healthy food rich in probiotics and eliminating stress.
Does Cottage Cheese Make Your Metabolism Work Faster
Cottage cheese probably won’t make your metabolism work significantly faster. According to nutritional consultant Mike Roussell, there are few foods that are truly able to increase the rate at which you burn calories, and even those few don’t increase your metabolism by much. A smarter approach is to exercise regularly and restrict your intake of foods with a high glycemic index, says Roussell. The glycemic index is a measure of how quickly a food causes a spike in your blood sugar levels. Foods with a low glycemic index help maintain stable blood sugar levels and keep you feeling fuller longer. They can also maintain your metabolism at a higher rate than a diet that contains predominantly high-glycemic foods. Cottage cheese has a low glycemic index and is a good addition to a calorie-restricted diet that won’t slow your metabolism.
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What Is A Raw Cheese
Whether it be goatâs milk, sheepâs milk, or cowâs milk, milk that has not been pasteurized is known as âraw milk.â
Pasteurization is a common method of destroying nasty pathogens that may be lurking in milk. The process has been used for decades to protect people from some serious, and potentially deadly, illnesses such as listeria. For pasteurization to occur, milk must be heated to a temperature of 161 °F.
The dilemma is that though pasteurization is there to protect us, it also kills the friendly bacteria.
Raw cheese is cheese made from raw milk. In France, and much of Europe, there are limitless varieties of âraw milkâ cheeses available, many of them high in probiotics. The French have very strict codes to monitor unpasteurized cheese processes, but they also have a strict code of what constitutes real French cheese â and that means that certain cheeses must be made with raw milk in order to be that type of cheese. For example, many soft cheeses like Brie, Camembert or Roquefort must be made from raw milk in France.
The problem for those of us residing in the U.S. is that all commercially sold cheeses must be pasteurized. The FDA has a mandatory pasteurization rule for all milk products that are intended for human consumption. So, sadly, that French imported Brie you adore may be from France, but itâs not made in the traditional way. Itâs an âexportâ product.
Which Foods Are Probiotic
There are also many probiotic foods that naturally contain helpful bacteria, such as yogurt.
A high quality, plain yogurt with live cultures can be a fantastic addition to your diet if you want to add beneficial bacteria.
Fermented foods are another great option, as they contain beneficial bacteria that thrive on the naturally occurring sugar or fiber in the food.
Examples of fermented foods include:
- other pickled vegetables
If youre going to eat fermented foods for their probiotic benefits, make sure theyre not pasteurized, as this process kills the bacteria.
Some of those foods can also be considered synbiotic, because they contain both beneficial bacteria and a prebiotic source of fiber for the bacteria to feed on.
Some examples of synbiotic foods are cheese, kefir, and sauerkraut.
Summary:
Probiotic foods naturally contain helpful bacteria. Many of these foods can be made at home or purchased at a grocery store.
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Does Cottage Cheese Cause Bloating In The Stomach
Stomach bloating is characterized by an uncomfortable sensation of tightness or fullness in the abdomen. It’s often accompanied by flatulence and abdominal pain. Cottage cheese can result in bloating if you are lactose-intolerant, or if you are allergic to one of the proteins contained in dairy products. It can be difficult to distinguish between lactose intolerance and a dairy allergy, as both can cause diarrhea, indigestion, constipation, irritable bowel syndrome or heartburn, as well as bloating. Talk to your doctor if you regularly experience bloating after eating cottage cheese.
Benefit No : Yogurt With Active Cultures May Help The Gut
While more study is needed, theres some evidence that yogurt with active cultures may help certain gastrointestinal conditions, including:
- Inflammatory bowel disease
- H. pylori infection
Thats what researchers from the Jean Mayer U.S. Department of Agriculture Human Nutrition Research Center on Aging at Tufts University concluded in a review article. The benefits are thought to be due to:
- Changes in the microflora of the gut
- The time food takes to go through the bowel.
- Enhancement of the bodys immune system .
In another recent study, the type of diarrhea that some people get after taking antibiotics was found to be reduced when the study participants drank a drink containing three particular probiotics .
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It May Reduce Cholesterol Levels
Tempeh is traditionally made from soybeans, which contain natural plant compounds called isoflavones.
Soy isoflavones have been associated with reduced cholesterol levels. One review looked at 11 studies and found that soy isoflavones were able to significantly decrease both total and LDL cholesterol .
Another study looked at the effects of soy protein on cholesterol levels and triglycerides. In the study, 42 participants ate a diet containing either soy protein or animal protein over a 6-week period.
Compared with animal protein, soy protein decreased LDL cholesterol by 5.7% and total cholesterol by 4.4%. It also decreased triglycerides by 13.3% .
Though most available research focuses on the effects of soy isoflavones and soy protein on blood cholesterol, one study did focus specifically on tempeh.
A 2013 animal study examined the effects of nutrient-enriched soybean tempeh on mice with liver damage. It found that tempeh had a protective effect on the liver and was able to reverse damage to liver cells.
Additionally, tempeh caused a decrease in both cholesterol and triglyceride levels .
Summary
Tempeh is made from soybeans, which contain soy isoflavones. Studies show that soy isoflavones and soy protein may decrease blood cholesterol levels.
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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.
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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.
