7 Health Benefits of Cottage Cheese Or Paneer You May Not Have Known (2024)

It is tough to imagine Indian cuisine without cottage cheese or paneer. If the non-vegetarians have their ever-so-versatile chicken, then vegetarians have for long taken pride in their most beloved 'paneer' which can blend in any dry or gravy preparation. Cottage cheese makes way into so many of our desserts too. Apart from these indulgent preparations, paneer can make for a healthful food too. Many people also consume raw cottage cheese with black pepper or add it to their salads for its milky flavour and numerous health benefits. Cottage cheese is fresh curd cheese which is mildly flavoured. In processing paneer, whey (remaining liquid after curdling) is drained but the curd is not pressed due to which a certain amount of whey is left in it. If you haven't known the many benefits of paneer, it's time you get to know what wonders it can do to your body. We tell you all the benefits it has to offer.

Here are 6 health benefits of paneer (cottage cheese) that will make you add more of the creamy wonder to your diet.

1. Rich In Protein

According to Bangalore based nutritionist, Dr. Anju Sood, "Cottage cheese is a dense source of protein". She says, "It depends upon the kind of milk from which the paneer is churned. If it is from full cream milk, it is high on fat too, in addition to being a protein dense food. Other than iron, almost all essential minerals like calcium and magnesium are present in cottage cheese." 100 grams of cottage cheese contains 11 gm of protein, according to USDA. Cow's milk contains the highest amount of casein protein among various kinds of milk. Therefore cottage cheese derived out of cow's milk is one rich source of protein you can load up on. Another highlight of cottage cheese is that it does not require any cooking and can be consumed directly. A cube of raw paneer therefore makes for a powerhouse of protein.

_{Benefits of paneer: Cottage cheese derived out of cow's milk is one rich source of protein} 2. Cottage Cheese Strengthen Bones And Teeth

Cottage cheese is one of the best sources of calcium. Experts say that cottage cheese can fulfil 8% of the daily recommended value. 100 grams of cottage cheese has a whopping 83 grams of protein! Adequate calcium levels ensure healthy bones, teeth, healthy heart muscles and smooth nerve functioning too.

_{Benefits of paneer: Cottage cheese is one of the best sources of calcium​.}3. Maintains Blood Sugar Levels

Cottage cheese can help regulate blood sugar levels too. Cottage cheese is packed with magnesium which can not only check the untimely spikes but also ensure better heart health and immune system. The high protein component of paneer also helps slow release of sugar into the blood and prevents abrupt hike and decline in blood sugar levels.

_{Benefits of paneer: Cottage cheese can help regulate blood sugar levels too​.}

4. Good For Heart Health

Cottage cheese can do wonders for your heart health too. Paneer contains potassium which has been known to play a key role in fluid balance of body. Your kidneys play a crucial role in managing your blood pressure by controlling the amount of fluid stored in your body. The idea is simple, the more the fluid, the more the pressure. Potassium not only helps regulate the ideal fluid balance but also negate the effects of too much salt. However one has to make sure that the paneer is not too salty. The excess sodium in the cottage cheese can wreak havoc on your heart health. Potassium and sodium both are electrolytes, but potassium does the fluid balancing job without the common side-effects of sodium.

_{Benefits of paneer: Cottage cheese can do wonders for your heart health too.}5. Improves Digestion

Cottage cheese can also aid digestion. Cottage cheese has decent amount of phosphorous which helps in digestion and excretion. The magnesium present in cottage cheese can also prevent constipation. Magnesium has a laxative effect. Which means it draws water into the stools, making them softer and easier to pass through the intestinal walls.

_{Benefits of paneer: Cottage cheese can also aid digestion.​}6. Rich Source Of Folate

Folate is a B-complex vitamin which is very essential for pregnant women. Folate helps fetal development in expecting mothers. Apart from this, folate plays a crucial part in red blood cells production too.

_{Benefits of paneer: Folate is a B-complex vitamin which is very essential for pregnant women​.}7. Boosts Weight Loss

The protein dense cheese can keep you satiated for long and keep the hunger pangs at bay. In addition to being rich in protein, paneer is also a rich source of conjugated linoleic acid. This fatty acid helps increasing the fat burning process in the body. All you weight-watchers, make sure you eat raw paneer to get effective results.

_{Benefits of paneer: The protein dense cheese can keep you satiated for long and keep the hunger pangs at bay.}Add it to your salads, gravies or have them raw but make sure you don't miss out on the incredible health benefits of your favourite paneer.