Is cottage cheese the new burrata? Why you should consider adding this high-protein cheese to your diet
Cottage cheese is making a comeback. That’s right, the popular diet food from the 1970s is having a resurgence – thanks party to the health-conscious Gen Z and TikTokers devoting entire food series’ to the health benefits of cottage cheese.
Last year, Emily Eggers, a New York chef and food blogger, declared that ‘it’s time to grow up and stop pretending it’s not delicious’, saying she was on a ‘mission to make cottage cheese the new burrata’.
Now, UK retailers are reporting significant increases in sales of the dairy product made from milk curds, and producers are struggling to keep up with the rising demand.
‘It’s come from absolutely nowhere,’ Robert Graham, managing director of Graham’s Family Dairy told The Guardian. ‘Since May of last year, when there was a TikTok craze that went on, cottage cheese sales for us are up 40%.’
So, are there any health benefits to adding it to your supermarket basket?
Meet the experts: Alice Godfrey is a registered nutritionist and thyroid expert. Nichola Ludlam-Raine is a registered dietician and author of How Not to Eat Ultra-Processed
Is cottage cheese good for you?
Nutritionist Alice Godfrey explains that cottage cheese has many health benefits: ‘It contains good levels of many nutrients (vitamin A, B vitamins, calcium, phosphorous and selenium) and is high in protein. It is popular because although it has this great nutrient profile it is low in fat and calories.’
Registered Dietitian Nichola Ludlam-Raine adds: ‘Cottage cheese is lower in fat (and saturated fat) as well as calories in comparison to hard cheeses like cheddar or brie, whilst also being high in protein which is needed for muscle repair and satiety too.’
Cottage cheese has 11g of protein per 100g, nearly a quarter of a woman’s recommended protein intake per day. When it comes to calories, cottage cheese can be a healthier option too – with 98 calories in 100g – which is around a third of the number of calories in goats (360) and cheddar cheese (400).
Reduces blood sugar levels
Godfrey explains to Women's Health that eating cottage cheese can also help to reduce blood sugar levels after meals. Cottage cheese contains a protein called casein, which helps to reduce blood sugar spikes. High blood sugar levels can result in type 2 diabetes.
‘The cheese has a low glycaemic index, meaning its energy is released relatively slowly, thanks to the protein content,’ adds Ludlam-Raine, author of How Not to Eat Ultra-Processed.
A study from 2015 shows that those with blood sugar levels or who suffer from type 2 diabetes, benefitted from eating dairy products such as cottage cheese regularly.
Supports bone and gut health
Cottage cheese, like most dairy products, is high in calcium – in fact, the cheese has 83g of calcium per 100g. ‘Cottage cheese is recommended as a food for women who need to build up calcium stores to reduce osteoporosis risk, or for anyone lacking in calcium, according to a 2019 study published in Nutrition & Food Science,’ says Godfrey.
While the cheese could also contain probiotics – live bacteria that can help to increase gut health – Ludlam-Raine warns that not all cottage cheeses are the same. So if this is your main aim, she suggests making sure that the cottage cheese you choose is ‘labelled as containing live cultures (probiotics).’
Will swapping to cottage cheese help me lose weight?
Let’s get real, one small change to your diet isn’t going to miraculously help you lose weight. To lose weight, health professionals encourage people to make gradual diet changes. You also need to create an energy (calorie) deficit (AKA consume fewer calories from food and drink than you use up) and eat a varied diet, with lots of fruit, vegetables, protein and complex carbohydrates.
However, swapping cottage cheese for another cheese can also help: ‘Unlike other cheeses, it’s very low in fat so it can be eaten in larger portions without having the effect of increased fat and calorie intake,’ Godfrey explains, adding that for healthier baking you can use it while making pancakes, muffins and cakes.
A 2020 study also showed how high-protein diets can lead to weight loss. ‘Increasing your protein intake and swapping high-calorie foods for foods higher in protein usually will help with weight loss,’ she adds.
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