2024 gave us all an unlikely social media superstar: cheese. This isn’t just online hype. In 2024, MyFitnessPal users recorded cheese 35% more times than in 2023.
So far this year, MyFitnessPal users around the world have logged a whopping 7 million pounds of cheese!
Influencers are using this retro ingredient to make flatbreads, pizza, and even fudge. Curd has gone from being a simple food for weight loss and building muscle to a must-have ingredient nowadays.
All these cooking ideas came about because people knew they needed to get enough protein. Protein can help you feel fuller longer and maintain lean muscle while you lose weight.
Cottage cheese is practically synonymous with protein—about 25 grams per cup—but this versatile dairy product offers more than just protein. We’ve got MyFitnessPal registered dietitian Stephanie Tarnacki’s cheesy nutrition scoop, along with tips for incorporating it into your diet.
1. It is the power source of probiotics
Probiotics are beneficial bacteria that play a vital role in maintaining intestinal health.
Just like yogurt, cottage cheese is a good source of probiotics. Be sure to look for a brand that says “lively culture” on the label, says Tanach. “This ensures that live bacteria are present, which can aid digestive health by increasing the number of healthy bacteria in the gut microbiome.”
Some studies show that adding probiotic-rich foods to your diet can help improve digestion, strengthen your immune system, and enhance overall gut health.
Nutritionist Tips: Try adding a spoonful to your morning smoothie, use it as the base for a creamy sauce, or just sprinkle it with fresh berries and honey to add some probiotics to your day. “You can even add it to sweet dishes like pancakes and waffles,” says Tanach.
2. It may help prevent certain diseases
Regular consumption of dairy products such as cheese can reduce the risk of several chronic diseases, such as type 2 diabetes and certain types of cancer, including colorectal, bladder, stomach and breast cancer. Researchers believe this may be due to bioactive compounds and essential nutrients found in dairy products.
Research shows that the calcium, vitamin D and other nutrients in dairy products may help regulate insulin levels and reduce the risk of type 2 diabetes.
Nutritionist Tips: To maximize the possible benefits, Tarnacki recommends pairing cottage cheese with whole-wheat crackers or vegetables. Fiber also helps regulate blood sugar and may help prevent type 2 diabetes.
3. It helps with weight loss
If you’re on a weight loss journey, low-calorie foods are a staple. A low-calorie treat with plenty of satisfying protein? This is where cottage cheese can really save the world.
One cup of cottage cheese contains only 183 calories and 25 grams of protein, making it the perfect snack or meal addition without adding a ton of calories. Its high protein content also contributes to a feeling of fullness, helping to curb hunger and reduce overall calorie intake.
Nutritionist Tips: To incorporate cottage cheese into a weight-loss-friendly diet, consider pairing it with low-calorie fruits and vegetables as a nutritious snack. “Choosing low-fat options ensures you get all the benefits without consuming fat,” says Tanach.
interesting facts: Did you know that MyFitnessPal has one of the largest food libraries in the world, with over 19 million foods? Track your protein and more on the app!
Next time you’re wandering the dairy aisle at your supermarket, consider picking up a pack or two of cottage cheese and see how it can add variety, nutritional value, and (of course) plenty of protein to your daily meals and snacks.
Here are some shopping tips from Tarnacki for your next cheese choice:
- If you want to reduce your calorie and saturated fat intake, choose low-fat or fat-free options.
- Many cheese brands are high in sodium. If you need to limit your sodium intake, choose “low sodium” or “no added salt” varieties.
- Choose plain varieties with no added sugar, especially when considering flavoring options.
- Consider the size of the curds. It’s a matter of personal preference, but small-curd varieties tend to be richer and more tart than large-curd varieties.
Frequently asked questions
Can I eat cottage cheese if I’m lactose intolerant?
Tanach says cottage cheese is a dairy product, so if you’re lactose intolerant or sensitive to dairy, it’s best to avoid it to avoid any gastric side effects.
How to use cottage cheese in recipes?
Tarnacki says cottage cheese can be used as a substitute for yogurt in baked goods or as a substitute for ricotta ganache in savory dishes. I can also mix it into eggs or smoothies for a protein boost.
Which is healthier, yogurt or cheese?
“Both are good choices,” Tanach said. Her advice? If you choose yogurt, be sure to choose low-fat, unsweetened yogurt. If you want cheese, choose low-fat, low-sodium cheese.
Is it okay to eat cheese every day?
Tarnacki points out that cottage cheese is high in saturated fat. As long as the rest of your diet is rich in whole grains, lean proteins, fruits, and vegetables, cottage cheese can be a great everyday choice. “Moderation is the key to everything.”
Why should you eat cheese before going to bed?
“You can have cottage cheese any time of the day,” Tanach says.
bottom line
Cottage cheese contains more than just protein. Its probiotic benefits, potential link to reduced risk of chronic disease, and low calorie content make it a good addition to any diet.
