Composition and calorie content of low-fat cottage cheese
The first thing you need to know is that completely low-fat cottage cheese does not exist, and the “0%” designation that the consumer sees on the packaging is a marketing ploy by the manufacturer. In fact, a product with levels from 0.1 to 1.8% is called low-fat. The calorie content of 100 g of cottage cheese is characterized by indicators from 90 to 110 kcal.
The rest of the composition corresponds to fattier varieties:
- vitamins A, B-group, C, PP;
- phosphorus;
- cobalt;
- magnesium;
- iron;
- selenium;
- molybdenum
Protein is 17 g, which is 25% of a person's daily requirement, carbohydrates are from 1.8 to 2.75 g, or 1% of the recommended amount.
Up to 60% of the protein in cottage cheese is casein, which takes up to 5 hours to digest and creates a feeling of fullness.
Reducing easily digestible fat reduces the ability to break down casein.
The carbohydrates of the product are characterized as slow: this property is used by dietetics.
The glycemic index (GI) is 30 units, and the insulin index is 100 units.
The production technology includes a change in fat content, it is called the milk normalization process, which affects the loss of fat-soluble vitamins A, E D.
Is low-fat cottage cheese healthy?
There is controversy about the benefits and harms of low-fat cottage cheese both among nutritionists and supporters of a healthy diet for the body.
And there really are reasons for this, since a decrease in fat can affect the properties of a fermented milk product to be absorbed in full. But first things first.
First of all, it should be noted the undoubted benefits of cottage cheese, which is contained in the valuable composition, first of all, of phosphorus and calcium, the positive effect of which on bone tissue is known to everyone. In addition, the beneficial effect extends to muscle contraction and blood clotting.
Due to the low calorie content and easy digestibility of the product, it will be useful on a diet for those losing weight, for athletes, and for those who carry out healthy cleansing of the body.
Regular inclusion of low-fat cottage cheese in the menu can normalize hemoglobin in the blood, as well as regenerative processes in the nervous system.
The properties of vitamins H, B1 and B12 are manifested in the synthesis of proteins and fats, the activation of components useful for normalizing the gastrointestinal tract system.
In addition, the alkaline reaction of low-fat cottage cheese helps in shifting the pH balance to an optimal level for the body.
The protein composition of fermented milk product is beneficial as a building material for building cells of all tissues of the body.
The beneficial properties of low-fat cottage cheese also have a beneficial effect on the functioning of the kidneys, immune, and cardiovascular systems.
In essence, the benefits of the low-fat version are comparable to their fatty counterparts.
“Here I am...”
- “And I read that cottage cheese promotes weight loss and fat burning. This is true?"
- Yeah, I should eat this to lose weight. Especially for you on our website there is an article “How to burn fat?”, which describes the fat burning process in detail and clearly. There are no specific foods that make you fat or thin: it's all a result of the QUANTITY you consume, your daily calorie intake, and energy expenditure.
So no magic: move your butt, eat less
