It’s no secret that indulging in too much cheese can lead to high cholesterol and high blood pressure, ultimately spiking your risk of cardiovascular disease (CVD). Yet, as dietitians and doctors point out, it’s not all bad news for dairy lovers. Cheese also contains calcium, protein, vitamins, and other essential nutrients, meaning that when you opt for high-quality, low-fat options and eat it in moderation, the benefits of cheese can often outweigh the risks. This is especially true when it comes to cottage cheese, a type that’s low in calories, carbohydrates, and saturated fat, but high in protein. In fact, experts say there are a few key ways that cottage cheese can boost your health when you make it a part of your regular diet.
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1. It can help build muscle mass.
iStockAccording to Angel Luk, RD, a registered dietitian and co-founder of FoodMysteries.com, one of the biggest benefits of eating cottage cheese is that it can help you build strong muscles.
“Cottage cheese is an excellent source of protein, a macronutrient that many people don't get enough of,” Luke explains. “The average adult needs about 0.8 to 1.0 grams of protein per kilogram of body weight per day. Generally speaking, the protein content of breakfast is usually lacking, and this is where cottage cheese can really shine."
2. It improves blood sugar management.
iStockCottage cheese can also help regulate your blood sugar, which can have far-reaching effects on your broader health.
“People living with diabetes and prediabetes are often looking for ways to lower their blood sugar spikes. Foods like cottage cheese that are low in carbohydrates and high in protein can be enjoyed with carb-rich items such as fruit to slow down digestion and prevent steep rises in blood sugar,” says Luk.
3. It’s good for gut health.
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Another key benefit of cottage cheese is that it can help introduce gut-healthy probiotics into your digestive tract.
“Cottage cheese is great for gut health because it contains beneficial bacteria like lactobacillus, which helps promote an optimal gut microbiome,” explains John Hong Kim, DNP, a sports medicine nurse practitioner, health coach, and content creator.
He added in a recent TikTok post that cottage cheese is also easy to digest “because of the natural culturing process.” If you’re lactose intolerant, “you may be able to digest cottage cheese a little bit better,” he notes.
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4. It supports healthy bone and teeth development.
ShutterstockOur bones and teeth require adequate amounts of protein, calcium, phosphorus, and vitamin D in order to stay healthy. If you opt for cottage cheese that’s fortified with vitamin D, you can get all four of these crucial nutrients.
“In one cup of two percent cottage cheese, there is 24 g protein, 227 mg calcium, and 326 mg phosphorus and nil vitamin D (unless it's vitamin D fortified),” Luk notes.
5. It’s full of amino acids.
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According to the Cleveland Clinic, cottage cheese is also rich in amino acids, which your body uses to perform a wide range of important functions. These include breaking down food, growing and repairing body tissue, boosting the immune system, promoting healthy digestion, producing hormones and brain chemicals, and more.
6. It helps with portion control.
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If you’re trying to shed unwanted pounds, cottage cheese can also serve as a satisfying part of your weight loss diet.
“Foods that are high in protein, fiber, and fat help improve feelings of fullness and enable people to be satisfied on smaller portions of food,” Luk says. “Cottage cheese is rich in protein and available in varying degrees of milk fat. While it naturally doesn't have fiber, cottage cheese pairs very well with high-fiber foods such as berries, nuts, and seeds."
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7. It’s a versatile alternative to high-fat cheeses.
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Another way that cottage cheese can help you lose weight and improve heart health is by serving as an alternative to cheeses that are higher in saturated fat.
“Cottage cheese can be used to substitute higher fat cheeses such as ricotta in recipes such as lasagna. This can be beneficial for people looking to retain their favorite foods while managing their weight in a sustainable manner,” says Luk.
