Cottage cheese is often thought of as a dieter’s food because of its nutritional profile. It certainly is a healthy food and is often seen as such because of its high protein and calcium content and low-fat content. It is also a good source of numerous other nutrients and is extremely easy on the digestive system.

Here are some of its health benefits:

1. Bone Health: Apart from having a very high calcium content, cheese is also rich in vitamin-B, which is very good for children, women (particularly when pregnant or lactating) and elderly people, for the formation and strengthening of bones and cartilage. The vitamin-B in cheese aids to the proper absorption and distribution of calcium.

2. Good source of protein: Perhaps common knowledge by now, but paneer is a good source of protein especially for vegetarians who do not get their intake from meat products. 100 gm of paneer yields about 18 gm of protein which is good for people who weight train as they need protein for muscle building and repair. Apart from this, proteins are loaded with a wide range of health benefits.

3. Benefits of Paneer for Weight Loss: High Protein Diet Paneer is high protein diet having monounsaturated and polyunsaturated fat which helps in lowering the body weight, managing weight as well as reducing the risk of insulin resistance syndrome.Improves Metabolism It has a high level of dietary fibers which helps in digestion by improving the metabolism thus helps in reducing the weight.

4. Diabetes-Friendly: Cottage cheese is low in carbohydrates and high in protein, making it a great addition to any diet for diabetics. It is even listed as a healthy food choice by the American Diabetes Association because the low carbohydrate content and protein-dense food ensure that energy is released into the body slowly, without causing any of the spikes in blood sugar levels. This also means that unlike certain high energy foods it doesn’t just give you a sudden burst of energy that peaks and falls just as quickly. While a cup of cottage cheese gives you 28 gms of protein, it contains just 6 gm of carbohydrates.

5. Weight Gain: Cheese is an excellent food for gaining weight. Cheese is full of proteins, fats, calcium, vitamins and minerals. You need protein for muscle formation and growth, fats for fat-based processes in the body, calcium for heavier and stronger bones and vitamins and minerals for improved metabolic function. 

You just need to eat a lot of them, do your exercise and sleep an adequate amount.