Paridhi
Active member
Indian cuisine cannot be imagined without Paneer or Cottage Cheese. Paneer is consumed in most of the Indian households. Many famous dishes are prepared from paneer such as Shahi Paneer, Palak Paneer, Paneer Pakora, Paneer Kofta etc. Did your mouth water when you heard his name? Paneer comes in the royal food in the vegetarian family. It is considered beneficial for health. In the fitness industry, people who do not consume non-veg food only consume paneer.
A dish made with cottage cheese can be quite healthy, provided it is not deep fried. Many people consume black pepper with raw cheese. Some people also consume it as a salad. If one wants to gain weight / gain muscle or lose weight / lose weight, then paneer is the best source of protein for both. Therefore, every fitness journey person should definitely add paneer to the diet plan. Perhaps you know that paneer is the only source of protein, then you have incomplete information about it. Consumption of cheese is good in many ways. Today we are telling you about the advantages, disadvantages and risks of eating paneer. Knowing these benefits, you too will start consuming it.
Also know about Paneer-
Paneer is also called cottage cheese. Paneer prepared from milk is soft, white and creamy. It is prepared by condensing milk and tearing it. This dairy product is made in different ways at home and in the factory. For example, from nonfat milk, low fat milk or regular milk. There are numerous assortments of paneer accessible on the bazars. For example, whipped, creamed, lactose free, reduced sodium or sodium-free cheese. Regular paneer is made in most of the houses. Now let us also know the benefits of eating paneer.
1. High in Nutrition-
Paneer is very high in nutrients. Many vitamins and minerals can be supplied in the body by its consumption. 1 cup made from milk with 1 gram of fat i.e. about 226 grams of cheese will contain the following nutrients.
Calorie : 163 Cal |Protein: 28 grams|Carbs: 6.2 grams|Fat: 2.3 grams|Phosphorus: 24% of daily requirement|Sodium: 30% of daily requirement|Selenium: 37% of the daily requirement|Vitamin B12: 59% of daily requirement|Riboflavin: 29% of the daily requirement|Calcium: 11% of daily requirement|Folate: 7% of daily requirement
Apart from this, vitamin B6, zinc, copper present in paneer all together fill it with nutrition. If we talk about carbs and protein, then it contains 3 percent carbs and about 70 percent protein, which is due to lactose and natural sugar of milk.
If you consume paneer daily, then consume low sodium or sodium free paneer only. Excess intake of sodium can increase blood pressure.
2. Helps in Muscle Gain -
Whether to burn fat or gain muscle, protein is essential in both the situations. You know that paneer is high in protein. Therefore, its consumption can be of great help in muscle building. Exercising with high protein foods helps in increasing muscle mass. If you also want to increase muscle mass or gain muscle, then you can include cottage cheese in the diet.
3. Improves Digestion -
Paneer can also aid in digestion. It contains a good amount of Phosphorous, which helps in digestion and excretion. Magnesium present in paneer can prevent constipation. By consuming it water is drawn in the stool, due to which the stool becomes soft and passes through the intestinal walls easily.
4. Increase strength by strengthening the bone-
Paneer is made from milk, so it contains a good amount of calcium. It is also a good source of phosphorus and protein. All these nutrition together increase the strength in the body by making the bone strong. Along with this, paneer is also helpful in the treatment of osteoporosis. Calcium and phosphorus together form hydroxyapatite, which helps in increasing bone density.
5. Other advantages-
Paneer can prevent the increase of insulin, which is the main cause of type 2 diabetes and heart disease. Being high in selenium increases the antioxidant protection in the blood. In many cases, paneer has also been said to be beneficial in cancer. Paneer is beneficial in controlling blood pressure. The amino acids present in it help in reducing depression. It is said that due to the magnesium present in it, it can also help in increasing immunity to some extent.
How and how much to eat cheese-
Paneer can be included in the diet in many ways. If you are on a fitness journey, then eating paneer raw would be more beneficial. Apart from this, on normal days, you can eat different types of dishes with Paneer Bhurji, Paneer Salad, Palak Paneer or dry vegetables. There is no study on how much paneer can be eaten in a day, but it is right to eat anything in the limit. If you overeating, anything can do damage.
Disadvantages of eating cheese-
Cheese contains a lot of fat. If you are on a weight loss journey, consuming too much of it can increase your calorie intake. Therefore, consume it according to the advice of the trainer. The calcium present in paneer can be good for bones and teeth. But according to a study, the high sodium content in cottage cheese is 696 mg per cup, which can disturb the balance of blood pressure.
According to one study, high intake of dairy products or calcium can also increase the risk of prostate cancer. Many people are allergic to dairy products, such people should not consume cheese.
A dish made with cottage cheese can be quite healthy, provided it is not deep fried. Many people consume black pepper with raw cheese. Some people also consume it as a salad. If one wants to gain weight / gain muscle or lose weight / lose weight, then paneer is the best source of protein for both. Therefore, every fitness journey person should definitely add paneer to the diet plan. Perhaps you know that paneer is the only source of protein, then you have incomplete information about it. Consumption of cheese is good in many ways. Today we are telling you about the advantages, disadvantages and risks of eating paneer. Knowing these benefits, you too will start consuming it.
Also know about Paneer-
Paneer is also called cottage cheese. Paneer prepared from milk is soft, white and creamy. It is prepared by condensing milk and tearing it. This dairy product is made in different ways at home and in the factory. For example, from nonfat milk, low fat milk or regular milk. There are numerous assortments of paneer accessible on the bazars. For example, whipped, creamed, lactose free, reduced sodium or sodium-free cheese. Regular paneer is made in most of the houses. Now let us also know the benefits of eating paneer.
1. High in Nutrition-
Paneer is very high in nutrients. Many vitamins and minerals can be supplied in the body by its consumption. 1 cup made from milk with 1 gram of fat i.e. about 226 grams of cheese will contain the following nutrients.
Calorie : 163 Cal |Protein: 28 grams|Carbs: 6.2 grams|Fat: 2.3 grams|Phosphorus: 24% of daily requirement|Sodium: 30% of daily requirement|Selenium: 37% of the daily requirement|Vitamin B12: 59% of daily requirement|Riboflavin: 29% of the daily requirement|Calcium: 11% of daily requirement|Folate: 7% of daily requirement
Apart from this, vitamin B6, zinc, copper present in paneer all together fill it with nutrition. If we talk about carbs and protein, then it contains 3 percent carbs and about 70 percent protein, which is due to lactose and natural sugar of milk.
If you consume paneer daily, then consume low sodium or sodium free paneer only. Excess intake of sodium can increase blood pressure.
2. Helps in Muscle Gain -
Whether to burn fat or gain muscle, protein is essential in both the situations. You know that paneer is high in protein. Therefore, its consumption can be of great help in muscle building. Exercising with high protein foods helps in increasing muscle mass. If you also want to increase muscle mass or gain muscle, then you can include cottage cheese in the diet.
3. Improves Digestion -
Paneer can also aid in digestion. It contains a good amount of Phosphorous, which helps in digestion and excretion. Magnesium present in paneer can prevent constipation. By consuming it water is drawn in the stool, due to which the stool becomes soft and passes through the intestinal walls easily.
4. Increase strength by strengthening the bone-
Paneer is made from milk, so it contains a good amount of calcium. It is also a good source of phosphorus and protein. All these nutrition together increase the strength in the body by making the bone strong. Along with this, paneer is also helpful in the treatment of osteoporosis. Calcium and phosphorus together form hydroxyapatite, which helps in increasing bone density.
5. Other advantages-
Paneer can prevent the increase of insulin, which is the main cause of type 2 diabetes and heart disease. Being high in selenium increases the antioxidant protection in the blood. In many cases, paneer has also been said to be beneficial in cancer. Paneer is beneficial in controlling blood pressure. The amino acids present in it help in reducing depression. It is said that due to the magnesium present in it, it can also help in increasing immunity to some extent.
How and how much to eat cheese-
Paneer can be included in the diet in many ways. If you are on a fitness journey, then eating paneer raw would be more beneficial. Apart from this, on normal days, you can eat different types of dishes with Paneer Bhurji, Paneer Salad, Palak Paneer or dry vegetables. There is no study on how much paneer can be eaten in a day, but it is right to eat anything in the limit. If you overeating, anything can do damage.
Disadvantages of eating cheese-
Cheese contains a lot of fat. If you are on a weight loss journey, consuming too much of it can increase your calorie intake. Therefore, consume it according to the advice of the trainer. The calcium present in paneer can be good for bones and teeth. But according to a study, the high sodium content in cottage cheese is 696 mg per cup, which can disturb the balance of blood pressure.
According to one study, high intake of dairy products or calcium can also increase the risk of prostate cancer. Many people are allergic to dairy products, such people should not consume cheese.
