Glycemic index of cottage cheese, calories, useful and harmful properties

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Cottage cheese is a fermented milk product with high nutritional value and a lot of useful properties. It is rich in calcium, which maintains teeth and bones in a normal he althy state, as well as protein, which is involved in the main processes in the body. Due to its high protein content, it is considered an alternative to meat, while its absorption is better.

Composition of cottage cheese

The fermented milk product combines a whole range of microelements and vitamins important for the body:

• phosphorus,
• calcium,
• sodium,
• iron,
• potassium, etc.;
• vitamins C, A, B1, B2, PP;
• retinol.

Casein is a valuable milk protein with significant nutritional value.

How is cottage cheese different?

An important difference between cottage cheese is the level of its fat content. ATdepending on the amount of fat in the product is released:

• Bold - 22-18%. 100 g contains: proteins - 14 g, fats - 22-18 g, carbohydrates - 2-3 g, calories - 226 kcal.
• Bold - 9%. 100 g of the product contains: proteins - 16.5 g, fat - 9 g, carbohydrates - 1.3 g, calories - 156 kcal.
• Low-fat (non-fat) - 3-5%. Content per 100 g: proteins - 17.2, fats - 3-5 g, carbohydrates - 1.5 g, calories - 118-120 kcal.
• Fat-free - 0.1-0.5%. The product consists of proteins - 18 g, fats - 0.5 g, carbohydrates - 2.1-3.3 g, calories no more than 85 kcal.

Insulin and glycemic index of cottage cheese

Proponents of proper nutrition come across such a term as the glycemic index (GI) - this is an indicator of how food, once ingested, affects blood sugar levels.

The higher the GI, the sooner there will be a jump in sugar, and the pancreas will release insulin. Carbohydrate products have the highest rates: sweet fruits, pastries and confectionery, dried fruits. The starting point in the calculation of GI is considered to be the rate of breakdown of glucose - its index is 100 units

Fat-free cottage cheese has a low glycemic index of 30 units. This figure is similar to that of vegetables and unsweetened fruits.

Just a few years ago, nutritionists and nutritionists recommended eating a low-fat fermented milk product for dinner or before bed. With the development of fitness began to develop new nutrition programs,modern research is carried out, as a result, new terms and concepts have appeared, and a he althy menu has been replenished with new products. One of the modern indicators of the useful properties of products has become the insulin index (II) - this is a concept that reflects the response of the pancreas, in the form of insulin release, to certain foods. Milk, cottage cheese, yogurt have become a hot topic for controversy. Numerous studies conducted by University of Sydney professor J. Brand-Miler allowed her to draw conclusions according to which not only carbohydrate, but also protein products cause active insulin production. So, meat or fish, which are considered dietary and he althy, having a low calorie content, negatively affects the level of insulin after their consumption.

Conclusion! Glycemic index and insulin index may not match.

One of the most striking examples is cottage cheese, the glycemic index of cottage cheese with a fat content of 5% is 30 units, but the insulin index is 120 units. Incredibly, with low energy levels, blood sugar levels do not rise, but the release of insulin, on the contrary, is stimulated.

In this regard, the fermented milk product is no longer recommended as a dietary dinner or snack at night for those who want to lose weight. This statement is explained by the fact that the release of insulin blocks lipases - the enzymes responsible for burning fat. Fitness professionals believe that cottage cheese eaten in the evening prevents the breakdown of fats during sleep and promotes the accumulation of new ones.

Conclusion: you won’t get better from cottage cheese eaten without additives,but the process of losing weight will slow down.

The action of the insulin index

The main function of AI is that it evenly distributes sugar throughout the body, storing fat and transferring it to reserves. Additionally, he saves it, preventing it from turning into glucose. In other words, it doesn't burn out. At the same time, protein foods with a low glycemic index should be completely excluded from the menu: cottage cheese, milk and meat are not worth it, they are necessary to ensure the normal functioning of the body.

Why should you include cottage cheese in your diet?

Since ancient times, when fermented milk products only entered the human diet, they were considered he althy products for adults and children.

Benefits of cottage cheese:

• Increase in muscle mass. Thanks to this, it has become popular with athletes and adherents of a he althy diet. The product is rich in proteins, easy to digest.
• Uplifting. Today, people are prone to depression, feel bad - this is due to a deficiency of vitamin D. It is contained in excess in a fermented milk product.
• Useful for men. Cottage cheese has a positive effect on the production of testosterone, due to the content of selenium and zinc.
• Prevents prostate cancer, reducing the risk of prostate cancer.
• Strengthens bones, protects joints. Over time, bone tissue and joints weaken, vitamin deficiency occurs. In this case, it is required to compensate for the lack of calcium and PP, and in the fermented milk product theypresent.
• Normalizes metabolism. Cottage cheese improves and accelerates metabolic processes in the body. With its use, the level of stress and anxiety is reduced, which is an important positive point in the conditions of urban life.

Due to the use of cottage cheese, digestion is normalized, the functioning of the intestines returns to normal. This is due to the high content of lactic acid bacteria.

Diseases in which cottage cheese is useful

• Violation of the liver and pancreas.
• Heart disease.
• Stress and nervous disorders.
• Allergies.
• Reduces the risk of flatulence.
• Problems in the work of the organs of the gastrointestinal tract. But in this case, it is better to use cottage cheese cooked: casserole, cheesecakes.
• Helps lower blood pressure.
• Calcium strengthens the musculoskeletal system, bones, teeth.
• Increases mental activity, improves memory.

Harmful properties of cottage cheese

Cottage cheese is a he althy product, but there are people who are not recommended to use it.

Reasons:

• Allergic reactions. There is no lactose in cottage cheese, but there may be individual intolerance.
• The load on the renal system increases, as the protein loads the excretory systems of the body.
• Homemade cottage cheese is more dangerous than store-bought, as it contains a higher probability of harmful microorganisms.
• Overconsumption. Forfor an adult body, the recommended norm of a fermented milk product is 200 g per day 3 times a week. Excess protein will negatively affect the liver;
• Risk of poisoning. An expired product is not recommended. It can be a source of intestinal infections;
• The fatter the product, the more likely it is to gain weight.

Homemade cottage cheese has the highest fat content. Its glycemic index is not much different from 5% or 9%, purchased in the store, but the number of calories, carbohydrates and fats will be higher.

Calorie content of cottage cheese products

There are a lot of cooking recipes where cottage cheese is the main ingredient. The most common: casseroles, cheesecakes, cheesecakes, and the product can also be used as a filling for pies.

The calorie content of the finished dish directly depends on the components that make up the composition: eggs, flour, sugar. The method of heat treatment is an important factor that will affect the energy composition of the dish.

Classic syrniki recipe:

Ingredients	Quantity	Calories (kcal)
Cottage cheese 9 %	500g	750
Eggs	2 pcs	172
Sugar	4-5 tbsp. l.	398
Wheat flour	4-5 tbsp. l.	430
Vanillin

Cooking process.

1. Cottage cheese andeggs to connect.
2. Add sugar, stir.
3. Sprinkle flour and vanilla, mix.
4. Scoop a little with a tablespoon, roll in flour and fry in a heated pan in vegetable oil.

The total calorie yield for this recipe is 1830 calories, that is, there are 216 kcal per 100 g. The glycemic index of cottage cheese pancakes with a low or medium percentage of fat will be approximately 75 to 60 units. However, they must be prepared from dietary ingredients. If the fat content of cottage cheese is higher, for example, 18%, then the calorie content of the finished dish will increase, as well as all other indicators.

You can make diet cheesecakes as follows:

• Reduce the fat content of cottage cheese, 5% is best.
• Replace flour with semolina. Due to this, cheesecakes will acquire a more delicate structure, and the calorie content will decrease.
• Replace sugar with honey, add more dried fruit, or use a sweetener like stevia.
• Do not fry cottage cheese in vegetable oil. It is better to use a non-stick pan, and ideally bake it.
• Use squirrels instead of eggs.
• Replace wheat flour, oatmeal or rice flour.
• Add bran.

Should I give up curd products?

Eating food with a high glycemic and insulin index hinders the process of losing weight. It is necessary to introduce foods that are slowly satiating, rich in fiber into the diet and reduce those that are quickly absorbed.

Interestingly, the glycemic index of 9% fat and low fat cottage cheese is the same.