In July, the popularity of “cottage cheese” reached its peak in Google searches, reaching the highest levels since 2004. People consume cottage cheese in various ways, such as eating it directly from the container or spreading it on toast like burrata. It is also commonly blended with sweet ingredients to create healthier versions of ice cream or cookie dough. Additionally, some individuals use it as a dip, often paired with mustard, for raw vegetables, fruits, sausages, and other food items.
Leah Goebel, a registered dietitian at Northwestern Medicine, commented on the current popularity of cottage cheese, stating that it is undoubtedly a trendy food choice. She also emphasized that cottage cheese is rich in essential nutrients. According to her, the growing popularity of cottage cheese is logical and understandable, indicating that it is currently enjoying a significant surge in popularity.
Is cottage cheese really beneficial for your health?
When comparing cottage cheese to other dairy products, it is considered relatively low in calories. A half-cup portion of full-fat cottage cheese typically contains approximately 100 calories. In contrast, the same serving size of ricotta cheese has around 190 calories, and a three-quarter-cup serving of full-fat Greek yogurt contains about 160 calories.
Julia Zumpano, a registered dietitian at the Cleveland Clinic, mentioned that cottage cheese offers a variety of nutritional advantages. A single serving of cottage cheese provides approximately 30 percent of the recommended daily intake of selenium, an important trace mineral necessary for DNA synthesis and protecting cells from damage. Additionally, it contains riboflavin, a vitamin that aids in cell growth and energy production, as well as phosphorus, which contributes to the maintenance of teeth and bones. Ms. Goebel highlighted that cottage cheese is also a rich source of calcium, a nutrient that is often insufficiently consumed by many Americans in their diets.
According to TikTok proponents, cottage cheese is recognized for its high protein content. A half-cup serving contains approximately 12 grams of protein, which is comparable to the protein content found in three eggs, 1.5 ounces of chicken breast, or a half cup of full-fat Greek yogurt. This suggests that consuming cottage cheese can contribute to a prolonged feeling of fullness, making it a suitable option for satisfying hunger between meals, as mentioned by Ms. Goebel.
According to Eric Rimm, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, cottage cheese can contain a significant amount of sodium. He compares it to bread, stating that it can be surprising to discover the hidden sodium content in cottage cheese. Individuals with high blood pressure, especially, may need to moderate their consumption of cottage cheese. Furthermore, Julia Zumpano mentioned that those who are lactose intolerant should be cautious as excessive intake of cottage cheese or other dairy products can lead to digestive discomfort, including stomach upset and bloating.
What factors should be considered when selecting a nutritious cottage cheese?
Dr. Rimm mentioned that grocery stores offer a variety of cottage cheese options, including different fat levels and flavors. To make a healthy choice, he recommends selecting cottage cheeses that are free from added sugars and have low fat percentages. Consuming diets high in saturated fats can elevate levels of “bad” LDL cholesterol in the blood, which can contribute to a higher risk of heart disease and stroke.
Certain cottage cheeses may include additional ingredients like artificial sweeteners or emulsifying agents, which serve to enhance the texture of the curds, as stated by Dr. Rimm. Nutrition experts advise giving preference to whole, unprocessed foods whenever feasible.
Dr. Rimm advises carefully examining the ingredients list and selecting a cottage cheese that contains no more than three or four ingredients in total. Moreover, it is important to choose cottage cheese with recognizable ingredient names. According to Dr. Rimm, these simple criteria are all that is required to ensure a wholesome cottage cheese selection.
