Why Add More Paneer to Your Diet?
If the Indian non-vegetarians have chicken and its never-ending versatility, then the vegetarians here cherish their beloved paneer or cottage cheese. Made by curdling milk, paneer can easily blend in several gravy and dry preparations to take the taste to a completely new level. But apart from adding taste to the cuisines, paneer is actually full of health benefits.
If you are unaware of the health wonders of paneer, it is time that you start knowing them. Here are some of the biggest reasons why you should add more paneer to your diet.
Great Source of Protein
You might already know that milk is one of the best sources of protein. But do you know that milk contains two of the most effective forms of protein, namely whey and casein? While whey is a fast acting protein, casein is slow and takes some time to digest. This makes paneer a protein powerhouse.
As per the United States Department of Agriculture, about 100 grams of paneer or cottage cheese can contain up to 11 grams of protein. Protein is known as the “building blocks of the body” and consuming paneer is one of the best ways to meet your daily recommended intake of protein. Parents of kids who do not like milk can also consider paneer for its health benefits.
Improves Bone Health
Apart from protein, paneer is also a great source of calcium. Experts suggest that about 100 grams of paneer can contain up to 83 mg of calcium. Adults are advised to consume at least 1,000 mg of calcium per day while the recommended calcium intake for kids is around 1,200 mg.
Apart from bone health, calcium also plays other important roles in the health of your teeth, nerve functioning, and heart health. Due to the high calcium content of paneer, it can be a great addition to the diet.
Better Heart Health
Kidneys play a very important role in controlling the amount of fluids in the body. The level of fluids directly impacts blood pressure. If the fluids go higher than the required level, then it results in high blood pressure. Paneer has potassium which can help kidneys improve their fluid controlling function.
Apart from this, it also helps in negating the harmful effects of consuming excessive salt. This also makes paneer one of the best ways to improve heart health. Just make sure that you avoid paneer that is very salty as the sodium in them can be harmful to the body.
Paneer also contains a fair amount of phosphorus. In the human body, phosphorus plays a number of important roles. For instance, it helps in the development of teeth and bones. It also has a role in how a body uses fats and carbohydrates. Apart from these functions, it also aids in the process of digestion and excretion.
Even the magnesium in cottage cheese helps with the digestion process by preventing constipation. It is known for its laxative effect of drawing more water to the stools. This makes it easier for the stools to pass the walls of the intestines.
Burns More Fat
Conjugated linoleic acid, a type of fatty acid found in paneer has been known to aid weight loss. It increases the rate at which fat is burned in the body to help people burn more calories and lose weight.
When combined with regular workouts, a healthy diet with paneer in it can help improve the weight loss results. Moreover, paneer can also help your weight-loss journey indirectly. As mentioned above, paneer contains casein which a slow releasing protein. This ensures that you remain satiated for long hours.
Do Keep in Mind
As you can see, there are many great reasons to add more paneer to your diet. However, there are a couple of things that you should definitely keep in mind when it comes to paneer.
Just like all the other things in life, moderation is crucial when consuming paneer. Even foods with the best health benefits could result in drawbacks when consumed in excess. The same is true for paneer too. Give special attention to the preparation and avoid frying paneer when adding to any of your dishes.
Also, make sure that you only consider paneer from a reputed brand in order to actually get the benefits discussed above. If you are planning to make paneer at home, prefer fortified milk for the same as it contains added vitamins and minerals for improved benefits.