Being able to find and eat low-carb, high-fat foods that are also healthful is the main goal of anyone following the ketogenic diet. One of these nutritious ketogenic foods is cottage cheese. Cottage cheese is believed to have fat-burning capabilities while offering other health benefits and a delicious taste.
Read on to discover more about cottage cheese and how it plays into a ketogenic diet.
Cottage Cheese, In a Nutshell
Cottage cheese is a low-calorie, mild-flavored, nutrient-dense cheese. It is known to be fresh, soft, white, and creamy and does not ripen through time. Cottage cheese is also manufactured from pasteurized cow's milk curds and is available in whipped, lactose-free, or sodium-free varieties.
While there are store-bought cottage cheese products, making cottage cheese on your own at home is a pretty straightforward task. It involves curdling milk, adding lime for acidity, and separating whey from casein. Curds are cut and cooked to release moisture after they have solidified. Some people also like to add herbs, cream, and spices to give their cottage cheese a specific taste.
Cottage Cheese: Ketogenic or Not?
Yes, cottage cheese can be ketogenic unless it is high in sugars or carbohydrates. Cottage cheese has 3.5 grams of carbohydrates per 100 grams, making it a suitable high-fat, low-carbohydrate item for the ketogenic diet.
Cottage cheese is high in calcium, phosphorus, selenium, riboflavin, zinc, potassium, vitamin B12, and vitamin B6 content. Some vitamins and minerals are lost when carbs are restricted.
Cottage cheese's high nutritional richness helps newcomers avoid "keto flu."
3 Benefits of Keto Cottage Cheese
Cottage cheese's health benefits go beyond its beneficial fats. Here are three benefits of keto cottage cheese:
1. Cottage Cheese Is Good for Your Digestion
Cottage cheese contains probiotics. This boosts your gut bacteria, which regulate nearly every bodily function, including your skin, eyes, and brain. A healthy digestive tract boosts fat absorption and ketone generation as well.
2. Cottage Cheese Satisfies and Energizes
Cottage cheese's protein content increases satiety. This reduces the hunger hormone (ghrelin), keeping you fuller for longer whilst keeping you awake and satisfied. Because our brain is 60% fat, eating good fats like cottage cheese helps it thrive.
These lipids cause ketosis, which is a fat-burning state. You can avoid a noon slump by eating cottage cheese for breakfast instead of carbohydrates.
3. Cottage Cheese Helps to Build Muscle
In the health and fitness industry, cottage cheese with a high protein content is popular. Protein-rich diets and regular exercise both enhance muscle growth.
It contains a high amount of casein, which is absorbed slowly. This improves the absorption of the amino acid leucine, which aids in muscle building.
What You Can do with Cottage Cheese
Cottage cheese is a fantastic low-carb, high-fat breakfast or dinner option for keto dieters. Many people who follow a ketogenic diet use cottage cheese to make low-carb broccoli frittatas, cottage cheese pancakes, sour cream cottage cheese beef casseroles, and low-carb, high-protein ice cream, among others.
What to Know Before Eating Cottage Cheese
Cottage cheese's nutritional ratios vary, so you should ward off store-bought cottage cheese products. Before buying, check the nutrition label for any hidden carbohydrates before using cottage cheese in your keto diet.
Moreover, some cottage cheese products are not friendly to those who are sensitive to lactose or milk intolerance. Cottage cheese has an ideal macronutrient ratio for the ketogenic diet, while lactose-intolerant people may have difficulties digesting it. Lactose is indigestible by 65% of the adult population, according to studies.
Nonetheless, cottage cheese is still delectable. Lactose-free cottage cheese may have to be purchased from a health food store.
Conclusion
When it comes to following a strict diet or lifestyle, you must find a balance between healthy and delicious. Thankfully, because of its low carbohydrate content, cottage cheese is a great addition to a ketogenic diet. It contains probiotics and healthy fats to aid digestion. Cottage cheese is an excellent ketogenic food source if you can tolerate dairy and prefer low-carb options.
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