If you like to take care of yourself and are interested in healthy eating, you have surely seen different nutritionists on social media defending cottage cheese tooth and nail. The problem is that, at the same time, Have you seen many others talk about the benefits of cottage cheese?. And you are there, looking at your phone, thinking about going shopping, and not knowing which option is really the best. Especially if you want to lose weight without giving up flavor.
To start, we must say that both are healthy options, rich in protein and low in calories. Either of them will be better than another more processed cheese, such as cheddar or gouda, and are attractive options for those who want lose weight or maintain a balanced diet. But there can only be one left in the ring. Cotagge vs cottage cheese, which is the best option according to science?
Protein content: who wins the round?
Protein content is one of the key factors when choosing between these two cheeses. According to the US Department of Agriculture (USDA), a cup of low-fat cottage cheese contains approximately 24 grams of protein, while the same amount of cottage cheese contains about 25 grams of protein. Come on, in this sense we are in a draw.
The difference is minimal, but the fight is not over yet, because What is relevant here is the type of proteins they contain.
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The cottage is a excellent source of casein, a slow-absorbing protein ideal for maintaining satiety for longer and promote muscle recovery, according to dietician Abbey Sharp for the Times. “It’s like every bodybuilder’s nighttime snack,” he says, “because it keeps you full throughout the night and rebuilds muscle tissue.”
For its part, Cottage cheese also provides casein, but it has a fermentation process which may be more beneficial for the gut microbiota if a version with live cultures is chosen. “The lumps are actually protein and are very beneficial,” explains Dr. Megan Rossi in Voguewhich insists on the importance of opting for fermented versions if we are going to bet on this very traditional cheese.
Which is best for losing weight?
Since we haven’t clarified much with the first round (the protein dispute), let’s move on to the second. Which is best for losing weight? Both cheeses are powerful allies for weight loss, but their effect on satiety could be a determining effect.
Dr. Megan Rossi highlights that Cottage cheese is a minimally processed food rich in proteinwhich contributes to a greater feeling of fullness. “I think that’s why it’s so popular right now,” he says, “people are very interested in low-calorie, high-protein foods.”
The cheese cottageon the other hand, is popular in the fitness world for its ability to maintain energy levels and rebuild muscle tissuewhich makes it an ideal food to consume before bed or after exercise, as mentioned by the aforementioned Abbey Sharp. In addition, being low in fat and carbohydrates, it fits perfectly into low-calorie diets. “You can recreate any of your favorite sauces with cottage cheese,” Sharp adds, noting its versatility in the kitchen.
However, in this round there is one fact that makes the cottage the absolute winner: cottage cheese contains more fatwhich may put you at a slight disadvantage when it comes to weight loss.
Other benefits to consider
Nutritionist Julia Zumpano, from the Cleveland Clinic in the United States, shared with Infobae that “Cottage cheese contains riboflavin, a vitamin that helps our cells grow and produce energy, and phosphorus, which keeps teeth and bones healthy. It is also rich in calcium«These are just some of the additional benefits with which this cheese seeks to conquer us.
But the truth is that both cheeses provide us with calcium, potassium and other essential minerals. However, cottage cheese can offer something extra when you choose the quality fermented version, with probiotics that benefit intestinal health..
In this sense, Dr. Rossi warns us: «Many times it is made by cheating. Traditionally, you need milk and an acid to make it. When bacteria come into contact with lactose, they produce acids that cause it to clot,» says Megan Rossi, warning that some industrial versions simply add vinegar and this process does not provide the same benefits.
The cottage, on the other hand, stands out for its lumpy texture and its great versatility in the kitchen.. It can be used in sweet and savory recipes, from sauces to healthy desserts, while cottage cheese is ideal to accompany toast or mixed with scrambled eggs, and is the absolute protagonist of Italian cuisine.
So which one should I choose?
The answer is, why keep just one if you can have them both. You just have to take into account the caution that Dr. Rossi gives us about cottage cheese, to choose a well-fermented product, and that’s it.. Both cheeses can be part of your diet, in different recipes.
Although if you want one of the two to win, we can see it in the following way: If you are looking for a cheese with a light extra protein and benefits for the microbiota, cottage cheese Well fermented is the right choice. And if you want food satisfying and versatile To complete your diet (especially if you exercise a lot), the cottage It is an excellent alternative.
In both cases, The important thing is to always opt for natural versions without unnecessary additives. to take full advantage of its benefits.
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