Cottage cheese and keto rules haven’t been clearly established. At least up until now. But we will attempt to put your concerns at rest and help you determine if it is a good option while on a keto diet.
Cottage Cheese and Keto- Why The Fuss?
One dairy product that is subject to a lot of controversy on keto is cottage cheese. Cottage cheese is made from curdled milk. It is rich in protein, may contain a high or low amount of fat and is high in vitamins. It is also a great source of calcium, which is important for healthy bones and strong teeth. Over the years, the cottage cheese has been recommended as part of a healthy diet because of the nutrients it contains.
The cottage cheese has also been used by athletes and other sports enthusiasts for weight loss. It was popularly used in low-fat diets since it contains low fat and high protein. With the debunking of low-fat diets and embrace of high-fat foods, people often wonder whether or not cottage cheese is suitable for a high-fat diet like the keto diet. This article discusses in detail why cottage cheese is ideal for the keto diet and other health benefits that cottage cheese can give to the body.
Why Cottage Cheese is Suitable for the Keto Diet
At this point, it is important to mention that cottage cheese is of two types – low fat cottage cheese and high fat cottage cheese. The quantity of carbohydrates in these types of cottage cheese also differs as well. The low fat cottage cheese contains 6 grams of carbohydrates, 2.5 grams of fat and 11 grams of proteins. The full fat cottage cheese contains only 3 grams of carbohydrates, 6 grams of fat and about 14 grams of proteins. For the keto diet, the full-fat version is considered ideal. It has a suitable amount of fat and fewer carbohydrates. This can help keep blood sugar in check and keep the individual in ketosis.
Why is the full fat cottage cheese a better option for keto? On the one hand, full-fat dairy products are among the foods listed to eat on keto. The keto pyramid lists that healthy fats should be consumed on keto. The full fat cottage cheese contains healthy fat making it a great option for keto. The low fat cottage cheese, on the other hand, is not suitable for the keto diet. It contains a very small amount of fat and a large quantity of carbohydrates. Since the aim of the keto diet is to limit the amount of carbohydrates consumed, the low fat cottage cheese is not considered keto-friendly.
The keto diet is popularly used for weight loss. Foods consumed on the keto diet should also promote weight loss. Cottage cheese can contribute to weight loss if used properly on the keto diet. Full fat cottage cheese has about 120 calories in one serving while a serving of the low fat cottage cheese contains only 90 calories. Eating foods that contain low calories can increase the rate at which weight is lost. Since cottage since has a relatively small amount of calories, it may be used to promote weight loss.
Nutrients and Minerals in Cottage Cheese
1.Protein: The protein content in cottage cheese can help an individual reach the required protein ratio. It can also increase the rate at which the body spends calories. It is able to do this because proteins consume energy when they breakdown. It can also increase satiety and reduce energy efficiency.
2.Phosphorous: This mineral is found abundantly in cottage cheese. Acting together with calcium, phosphorus helps maintain the health of bones. This mineral can also act as a buffer and help to maintain the balance of acid and bases in the body. By maintaining acid-base balance, the cells remain healthy.
3.Vitamin B12: Containing a rich source of vitamin B12, the cottage cheese may be able to improve the heart function. It may also be able to reduce the risk of cardiovascular diseases.
Health Benefits of Cottage Cheese for Keto
Weight Loss: For a long time and counting cottage cheese has been included in many weight-loss diets. It is used on keto because of its high fat, low carbohydrate content. In one study, a group of people consumed foods, including cottage cheese for a year. The aim of the study was to see if the subjects would lose weight over time. The results showed that consuming cottage cheese may help reduce body weight and increase fullness. When an individual feels full, it reduces the number of calories consumed. This, in turn, leads to weight loss.
Improves Muscle Mass: To build muscle mass, it is necessary to consume foods rich in protein. Cottage cheese has a high protein content and should be added to the diet for building muscles. It can also help reduce the rate at which muscle is broken down. The keto diet is one where moderate protein is consumed. When cottage cheese is added to the diet, it may be able to improve muscle mass.
How to Use Cottage Cheese for Keto
It is very easy to incorporate cottage cheese into a variety of meals and recipes. Its mild flavor and texture make this possible. It can be used in place of sour cream as a substitute or as a dipping sauce. Other ways that cottage cheese can be used include scrambled eggs, in baked goods and as a substitute for milk in making pancakes and waffles. Since it is versatile, it can also be used in making protein-rich spreads and in salads.
Cottage cheese is suitable for the keto diet. The type of cottage cheese that is suitable for the keto diet is the full fat cottage cheese. This type has high fat and low carbs, which makes it a perfect fit for use on keto. Care must be taken to use only the full fat cottage cheese on keto to achieve the desired results. If the low fat cottage cheese is used, the individual may not enter ketosis and will end up gaining weight because of the high carb content. It is important to confirm whether the cottage cheese used for keto is full fat or not. A quick look at the ingredient list will prove to be helpful. Ensuring that the cottage cheese is full fat is important. The same goes for ensuring that the cottage cheese purchased is of high quality. Some people have lactose intolerance and may not be able to use cottage cheese. Consuming cottage cheese may cause digestive complications since the milk, or dairy products remain undigested. For such individuals, consuming a lactose-free cottage cheese may be helpful. The cottage cheese is also versatile and can be used in a variety of recipes including snacks or as a healthy breakfast.
Cottage cheese and keto are a match made in heaven.