The Cottage Cheese Craze - Is it worth the hype? (2024)

FAQs

Is cottage cheese worth the hype? ›

Cottage cheese is a great addition to a healthy eating pattern because it is low in calories, fat and carbs while being high in protein. Even the full fat version (which we love) only has 4% milk fat, compared to 36% milk fat found in cheddar cheese. One note of caution; cottage is quite high in sodium.

Good and Good For You. The health aspect of cottage cheese is another reason for its popularity. As culture shifts away from diet talk and into themes of wellness and whole foods, cottage cheese fits the bill. It's a whole food with a short list of pronounceable ingredients: milk, salt, and cultures.

This fad diet provides quick weight loss by using cottage cheese as the basis for your meals. While it is safe for most people to eat cottage cheese every day, it should not be consumed to the extent that you exclude other food groups. Also, some types of cottage cheese contain high amounts of sodium and/or sugar.

The takeaway. Cottage cheese is rich in protein, vitamins, and minerals like calcium, which are important nutrients for continued good health. However, the sodium in cottage cheese might work against the benefits. As with anything, moderation is key.

Besides the reasons outlined above, cottage cheese may help with gut health. Since it is often fermented, (a process that helps remove the cheese curds from the liquid) cottage cheese may contain “good” bacteria called probiotics. Snodgrass says probiotics are “crucial” to good digestion.

Fat-free, 1% and 2% fat cottage cheese have less saturated fat and fewer calories than the 4% fat variety, which includes cream. Lower fat varieties also generally have slightly more protein.

Here's where metabolic magic happens: The amount of muscle our body has is one of the primary drivers in determining how many calories we burn each day. "Other research supports that cottage cheese before bed actually does increase metabolism the next morning," Reaver says.

So far, these two high-protein snacks are neck in neck when considering protein, calcium and calories. But one clear distinction steers the choice: Cottage cheese can be loaded with sodium. Just 1 cup of cottage cheese can deliver 8 to 9 times the sodium found in Greek yogurt.

Is cottage cheese healthy? Cottage cheese is low in calories while providing protein and vital nutrients, Zumpano says, making it one of the healthiest cheeses you can eat. It's made by curdling pasteurized (sterilized) cow's milk — when milk turns acidic, the milk protein separates and forms curds (clumps).

When should you not eat cottage cheese? ›

Although it is good for you, cottage cheese is high in sodium. It isn't great for people with high blood pressure, heart disease or congestive heart failure.

A 2021 study of 35,352 postmenopausal women published in the Journal of the Academy of Nutrition and Dietetics reported a connection between higher intakes of dairy foods (including cottage cheese) and lower levels of CRP and IL-6. The same study revealed that eating yogurt was linked to a drop in type 2 diabetes risk.

The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.

It's simply an eating plan where you eat only cottage cheese at each meal for at least three days. Some people also eat fresh fruits and vegetables in moderation. Alcohol, fruit juice, sodas, and other sweetened beverages are usually avoided.

“I would consider limiting cottage cheese intake to 1 cup per day to allow for nutrient variety,” Voelkers advises. Before purchasing, she says to compare food labels as some cottage cheese can be higher in sodium than others, and the low-fat varieties may sneak in sugar.

Many cheeses are smelly, gross, crazy science experiments, and we just call them an “acquired taste.” But even though cottage cheese definitely takes some time to get used to, liking it is not seen as a bougie badge of honor.

Cottage cheese is high in protein and is an excellent source of calcium. Choosing a low-fat cottage cheese can reduce saturated fat intake when substituting it for other higher fat foods, such as cream cheese, sour cream, mayonnaise or ricotta cheese. It's also full of vitamins and minerals that support a healthy diet.

Muscle recovery.

Research suggests that people who eat protein-rich bedtime snacks like cottage cheese enjoy better muscle quality and higher metabolism. The high protein content in cottage cheese comes mostly from casein, which — because it's slowly absorbed — can build muscle just as well as whey protein.

The protein found in milk — human or animal — is called casein, and when it breaks down in your body, it produces molecules called casomorphins. These strings of amino acids have the same effect in your brain as opiates do.