Prof. Kanevskaya told who should not eat cottage cheese

MD, professor, specialist in integrative and anti-aging medicine

“Cottage cheese is a healthy product. It is popular among people who adhere to a proper diet. However, is everything so unambiguous and is it equally harmless for everyone? Let’s get to the bottom of this question”.

What we will tell about

Composition of cottage cheese

The product is rich in important nutrients. Among them:

Protein. Nutriciologists position cottage cheese as a high-protein product. This property is provided by casein, a slowly digestible protein that gives long-lasting satiety and stimulates muscle growth.

Casein is the main protein in cottage cheese. It is slowly digested, which provides a longer feeling of satiety, muscle growth and prevention of sarcopenia (muscle weakness).

Carbohydrates. Cottage cheese has a moderate carbohydrate content. It is mostly lactose, a natural sugar.

Fats. Milk fat contains a number of unique amino acids that reduce the risk of cardiovascular disease.

Vitamins. Curd contains B vitamins: one of the significant ones for our body is B12. This is the main vitamin necessary for the work of the entire human nervous system and the hematopoietic system. In addition, the product is rich in vitamin A, which is important not only for maintaining vision, but also for the proper functioning of immune function and cell growth.

Minerals. There are calcium, phosphorus, magnesium and selenium in cottage cheese. They play a key role in the formation of bone tissue, energy metabolism of the body, are involved in heart function and antioxidant defense.

Health benefits of cottage cheese

Weight control. The product is low in calories and high in protein – casein (it is slowly broken down and slowly absorbed), which gives a prolonged feeling of satiety.

Muscle growth and recovery. High-quality casein in cottage cheese is an excellent building material for muscles, maintaining a stable level of amino acids necessary for the proper functioning of metabolic processes and increasing endurance.

Bone Health. Thanks to its mineral content, including calcium and phosphorus, cottage cheese helps strengthen bones. Such properties help avoid the development of osteoporosis, leading to fractures even with minimal trauma.

Improved insulin sensitivity. The consumption of cottage cheese is associated with a reduced likelihood of developing insulin resistance and, consequently, diabetes and obesity.

Insulin resistance (IR) is a decrease in the sensitivity of peripheral tissues to insulin, whether it is produced by the body (endogenous insulin) or supplied externally (exogenous insulin).

Immune system support. Cottage cheese contains adequate amounts of selenium, which plays an important role in strengthening the human immune system. This trace element has antioxidant property, which protects cells from damage caused by free radicals.

Also, some types of curd contain live beneficial probiotic bacteria. Consumption of products with such live cultures supports a healthy gut microbiome, strengthening the immune system.

Who should not eat cottage cheese?

While cottage cheese is beneficial for the body, there are some cases in which it is worth limiting its consumption.

1. Lactose intolerance. Curd contains lactose, a natural sugar found in milk, which is difficult to digest. If there is a lack of enzymes that break down this element, there are spasms and discomfort in the abdomen, nausea, diarrhea and flatulence. In this case, minimize the amount of the product in the diet or refuse it altogether.

2. allergy or food intolerance to the protein casein. This reaction can lead to a number of adverse health effects ranging from mild, such as hives or itching, to severe, including breathing difficulties, anaphylaxis (immediate allergic reaction) and the development of various autoimmune diseases.

Allergy or food intolerance to dairy products occurs due to an abnormal immune response to proteins found in milk, such as casein and whey proteins.

Alternatives for such people include plant-based yogurts, soy products, nut and coconut oil.

3- Chronic kidney disease. In such conditions, it is necessary to limit the amount of cottage cheese per day, because with severe kidney damage, patients are prescribed a diet with a reduction in the amount of protein in the diet. Such a diet is necessary in order not to unnecessarily overload the paired organ.

How much cottage cheese can be eaten per day?

The norm of cottage cheese consumption per day is from 100 to 300 grams. However, this applies to healthy people who do not have chronic diseases.

If you have doubts about the use of this or that product, it is better to consult a doctor.