A ketogenic diet has been controversial for many decades due to the not-so-ideal proportion of the macronutrient intake. The diet limits one of the consumption of dietary carbohydrates which is said to promote starvation while also needs one of high intake of fat sources. We all know how high-fat consumption has been linked to many health diseases.
The tables have turned, however, as recent studies have claimed innumerable benefits of pursuing a ketogenic diet. The diet that has been chastised for the requirement of high-fat intake is what counterintuitively aids one of fat loss.
Understanding the concept of ketogenic diet needs an in-depth understanding of nutrition science and physiology. However, to put it in a simple context, your body relies on fats as a source of energy in a ketogenic diet while a normal diet would normally run on carbs (glucose) for energy. Fat normally burns faster and more accessible kind of energy source than that of carbs, making it easier for the body to burn them before storing them as body fat.
For obvious reasons, individuals practice ketogenic diet to lose weight although there are also other assorted reasons like warding health diseases including cancer and Alzheimer’s, improving the condition of epilepsy patients, and increasing mental alertness among many others.
If you have been into keto diet, you knew the benefits of dairies in adding extra fat to your diet. But have you ever tried the best cottage cheese for a ketogenic diet? Although best cottage cheese is known to be low-fat there is also a full-fat version of best cottage cheese you can match your ketogenic diet with. Moreover, the best cottage cheese is not only low in carbs but is also relatively low in calories and more nutrient-dense than most kind of cheeses which is, of course, great for keto dieters who are already limited of their nutrient sources.
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Who Needs Cottage Cheese for a Ketogenic Diet?
Best cottage cheese is rich in protein, calcium and healthy fatty acid kick along vitamins and mineral in a minimal carbohydrates content, exactly why it became a staple food for people practicing a ketogenic diet. The abundance of essential nutrients found in best cottage cheese for ketogenic diet also makes it a good addition to a healthy and well-balanced diet.
Best cottage cheese is also a favorite among people who are into weight loss diet because of its low-calorie content. On the other hand, its significant protein content made its way to most bodybuilders, weightlifters, and athletes’ diet for muscle gain. Additionally, best cottage cheese also is the recommended cheese to eat by pregnant women since most kinds of cheese are off-limits during pregnancy.
Dairy products such as best cottage cheese have unsaturated fatty acid and trans-palmitoleic acid in which according to studies are the healthy fats that balance insulin levels in the body and thus benefit individuals diagnosed with diabetes. Proceed with caution, however, in consuming best cottage cheese if you have high blood sugar issues as high fat consumption is what also spikes insulin up. Check out more info on what kind of cheese can a diabetic eat here
What is Cottage Cheese?
Those white lumpy substances formed when milk sours are referred to as the curds — where the best cottage cheese is derived from. Traditionally, it was made from a leftover milk that has been left for fermentation in” cottages” (hence the name) as first practiced in 1830’s. Lemon or vinegar is added to sour or acidify the milk which is what causes the milk to tangle into a semi-solid state. Once the curds solidify, they are cut into the pieces and cooked once more. The final process is removing the acidity by washing it carefully, so it is not pressed, and for the cheese to remain crumbly or loose.
Commercial best cottage cheese available in the market is done in the same manner. Only that at some point, a creamy dressing (a blend of milk and cream) makes an addition, resulting in a creamier and slightly sweeter taste. Also, most manufacturers of best cottage cheese use advanced pasteurization, as a preparation for coagulation. Coagulation or curdling is the process of thickening the milk and it starts by either adding enzymes rennet (a natural complex of enzymes that speed up curdling) or food-grade acid (lemon or vinegar) to isolate harmful bacteria and lengthen the product’s shelf life. It is then cut and treated with thermal curd via extra added heating before immersing in hydrodynamic rinsing.
Depending on the manufacturer, best cottage cheese is normally of skimmed or partly-skimmed in either chunk, (small, medium, large) blocks (horizontal or vertical) simply left on it crumble state. It also depends on texture (dry curd and wet curd) as well as fat levels. (full-fat, low-fat and non-fat). Either way, it’s low in calories and normally recommended as a part of a healthy diet including a ketogenic one.
If you are into a ketogenic diet, however, you may want to look for best cottage cheese with high to a fair amount of fat content to justify the high-fat and low-carb diet you are into, preferably 4-5 grams of fat for every serving.
What Are the Benefits of Cottage Cheese for a Ketogenic Diet?
All kind of cheese is low-carb and high-fat and are great for a keto diet. If you want the extra added health benefits, however, best cottage cheese is the type of cheese that is something you wouldn’t want to miss in your keto diet.
Supports Weight Loss Goals – Substituting low-calorie food like best cottage cheese in place of high-calorie food helps one lower caloric intake and is what normally sheds off some pounds. Moreover, the high protein and fat content of best cottage cheese helps increase the feeling of fullness and can act as an appetite suppressant. On top of that, a lot of studies single out best cottage cheese among other types of cheese as the best cheese to eat to prevent accumulation of fat and speed up the acceleration of fat loss especially when combined with exercise.
Increases Mental Performance – Nutrition expert believes that the minerals found in best cottage cheese increase brain level performance. The concentration of magnesium and phosphorus has been found helpful in restoring normal mental functioning in people with Alzheimer’s disease, at least according a study published in the Journal of Alzheimer’s Disease. In other studies, glutathione which is an important brain-protecting antioxidant found in the body is also abundant in best cottage cheese which is another substance that speeds up brain performance.
Improves Health Markers – One of the challenges that individuals may meet in their pursuit of a ketogenic diet is malnutrition since it cut out starchy fruits and veggies which is high in nutritional content. Best cottage cheese is packed full of nutrients. The high protein content alone is a reliable source of riboflavin which is what accelerates nutrient breakdown and allows oxygen to be used by the body.
Additionally, best cottage cheese increases good cholesterol in the body and omits the bad ones which are helpful in improving the condition of individuals with heart and cardiovascular diseases as well as in controlling blood sugar level and reversing type 2 diabetes. Adding up to the nutritional profile is a rich anti-inflammatory omega-3 fatty acid and significant amount minerals (phosphorus, sodium, selenium calcium, magnesium, potassium, zinc, and copper) along with vitamins (A, B-derivatives, k12) which are all the essential nutrients your body needs to stay healthy.
What Are the Precautions of Cottage Cheese for a Ketogenic Diet?
As with another kind of cheese, best cottage cheese is manufactured by “sell by” or end date. Do not buy best cottage cheese that exceeds end date. Additionally, best cottage cheese should always be stored in the refrigerator (38˚F-40˚F) otherwise harmful bacteria will start to grow in the form of molds and can potentially cause fatal poisoning if consumed.
Every best cottage cheese will differ in nutritional profile since they are made from milk with different fat levels. Recommended best cottage cheese for a ketogenic diet would be one that is rich in fatty acids. High consumption of this is not suitable with. People with heart-health and high blood pressure condition.
If your health condition restricts you of fat intake, it may be helpful to go for reduced-fat or non-fat versions of best cottage cheese. Your best choice, however, would be consulting your medical doctor or your nutritionist prior taking the best cottage cheese and cheese any kind for that matter especially if diagnosed with a health disease.
Even the best cottage cheese may have saturated fat, cholesterol and around ⅔ of your sodium intake per serving which if taken excessively may trigger health issues, Moreover, overeating cheese, in general, can slow down weight loss which will, of course, undo the benefit of a ketogenic diet. Remember that best cottage cheese is just a part of your high-fat keto diet and consuming it moderation is the key.
Note that best cottage cheese is a fresh unripened cheese which has a higher lactose content than that of aged cheese. This can cause digestive issues if consumed by individuals with lactose intolerance. Additionally, best cottage cheese is mostly based in animal based-protein which causes an allergic reaction to people with dairy allergies.
What Are the Best Cottage Cheese for a Ketogenic Diet?
Best cottage cheese is a wonderful way to squeeze in extra fats into your meal if you know how to choose. Not all best cottage cheese is for ketogenic diet because most are made to be low in fat. Look for best cottage cheese for a ketogenic diet is one that is high in fat. Not just any fat, however, the quality of fat also matters. There’s also the nutritional profile you need to consider. To cut through the clutter, here’s a roundup of the best cottage cheese for the ketogenic diet you may want to try.
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Mountain House Cottage Cheese #10 Can 17 Oz.
Overview:
Want the best cottage cheese that can be easily elevated into a ketogenic meal recipe? Just add water in into this Mountain House’s dry curds and its ready to be mixed in any dish although it’s also great-tasting on its own. This best cottage cheese is made from cultured skim milk and cream so expect the light creaminess with a hint of savory to the taste.
Mountain House Cottage Cheese contains 5 grams of fat and only 3 grams of carbs. It is also an excellent source of 16 grams of protein in just 110 calories with every half cup serving size. Mountain House’s very own freeze-dried technology lock a best cottage cheese natural flavor and contributes to its surprising 25 years of shelf life even without refrigeration.
Pros
- Excellent source of protein; great as a workout snack
- Storage doesn’t need refrigeration
- Award-winning shelf life and 25 years taste guarantee
Cons
- Need a bit of preparation; not an on-the-go snack
Breakstone’s Small Curd 4% Milkfat Min. Cottage Cheese 16 Oz. Tub
Overview:
Best cottage cheese starts with an excellent quality milk. The curds of this best cottage cheese from Breakstone are based on a cultured pasteurized grade A-assessed skim milk. Although It’s skimmed, the 4 percent natural milk fat is kept in this best cottage cheese. Half a cup delivers 5 grams of fat that is free from unhealthy trans-fat. The 6 grams of carb content per serving might consume a part of a regular 25-30 grams net carbs of a ketogenic diet. But if it doesn’t bother you this is the quality best cottage cheese that is perfect for you.
In addition, this best cottage cheese delivers 11 grams of protein in just 110 calories per serving, perfect for a work out snack. It is offered in a uniform small curd-size which is creamed, resulting to its subtle sweetness and a lingering sourness.
Pros
- Great source of calcium, vitamin D, and protein
- Free from trans fat
- Best cottage cheese derived from a quality pasteurized cow’s milk
Cons
- Carbs content could be lower
Vadilal Paneer Blocks (Cottage Cheese) 200 g.
Overview:
This best cottage cheese is derived from a fresh cheese common in South Asia called paneer. Vadilal uses a Malai paneer sourced from a whole quality milk to make this best cottage cheese. It might be over the ideal calorie content, but this means that there is more fat content squeezed on every serving, ideal for those want to get the most amount of fat they can get from the best cottage of cheese. Half a cup provides 15 grams of fat but in just 1 gram of carbs. It’s nibble, chewy and milky on its own but is also a great accompaniment to fresh fruit.
Pros
- Choke full of fat and calcium
- Derived from high-quality milk
- A taste of Malai paneer
Cons
- High in calories
Borden Small Curd Cottage Cheese 12 Oz.
Overview:
Delivering a decent 5 grams of fat and 4 grams of carbs in just 110 calories is this best cottage cheese from one of the leading manufacturers of dairies and dairy snacks since 1857, Borden. Third party panelists rated this best cottage cheese as great tasting milk flavor with a balance sweet-savory taste and a yogurt-like tanginess. Additionally, a serving of this best cottage cheese offers a generous 12 grams of protein.
Pros
- Manufactured by a company that is well known for their quality dairy products
- Tastes great and soft to the bite
- Protein-packed
Cons
- Too crumbly for some
Good Culture Organic Cottage Cheese Blueberry Acai Chia, 5.3 Oz
Overview:
We all know how blueberry and cheese complement each other. And if you are a fan of this combo, this blueberry flavored best cottage cheese is your best bet. It’s made from simple yet quality ingredients such as grade A milk, cream, blueberries, chia seeds, and cane sugar — all of which are organic.
The 160 calories per serving might ring the alarm for dieters, however. But don’t scratch it off your list yet as it’s still good snack to satiate you in between meals considering a serving contains 30 percent of your daily allowance for protein along a significant amount of Vitamin A and calcium.
Pros
- Organic and quality ingredients
- Blueberry flavored best cottage cheese
- Perfect topping for fruit salad
Cons
- It is easy to go overboard your calorie bank with this cheese
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Our Choice for The Best Cottage Cheese for a Ketogenic Diet
Normally, best cottage cheese does not last long as they are meant to consume as a fresh cheese. Mountain House Cottage Cheese #10 Can 17 Oz. set the bar for all other best cottage cheese, however. Its 25 years shelf life is like no other, add up to the fact that the fresh natural taste doesn’t get any lesser by time, all thanks to Mountain House’s freeze-dried technology. However, this best cottage cheese made it into our top pick because it is nutritional index. Its high fat; low carb content gets a green light for a ketogenic diet with essential vitamins and minerals adding up.
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