Cottage cheese returns to the forefront.. What are its health benefits?

Cottage cheese was a staple food during wartime food rationing among members of the Greatest Generation. As for baby boomers and Generation X, they may associate it with the diet culture of the 1970s and 1980s.

Today, a younger generation is reviving its popularity, adding it to various recipes and promoting it on TikTok and Instagram, with some emphasizing its health benefits. Last year, model and entrepreneur Hailey Bieber spoke about her passion for cottage cheese in an interview with Harper’s Bazaar magazine.

She recently revealed that chicken balls with tomato sauce and a generous amount of cottage cheese are one of her favorite meals. Others use it on slices of toast, add it to snack dishes, mix it into eggs, serve it as a side dish, or even turn it into protein-rich pizza dough.

From wartime to food trends Cottage cheese became popular during World Wars I and II, according to nutritionist Charissa Lim, as the US government encouraged its consumption as a low-cost, protein-rich alternative to the meat that was provided to soldiers. This also helped dispose of surplus dairy products resulting from increased production during the two wars.

Nutritionist Jennifer Nasser, an assistant professor at Drexel University, says that its consumption declined in the 1950s and 1960s, before it regained its popularity in the 1970s with the spread of high-protein, low-carbohydrate diets. But it later lost the lead to yogurt, then Greek yogurt, since the 1980s.

Cottage cheese lovers find that it adds a creamy texture and mild sour flavor to dishes. Even those who do not like its taste may be encouraged by its health benefits, especially its richness in protein, which helps to feel full.

Others believe that it supports weight loss and hormone regulation, as well as containing calcium necessary for healthy bones and teeth. But without exaggeration, despite the limited high-quality studies on the direct effect of cottage cheese on human health, most of its nutritional benefits are known, and some of them have been documented for more than 100 years, according to Lim.

Dairy products provide high-quality protein that contains all the essential amino acids needed for tissue growth, repair, and body functions. Every 100 grams of cottage cheese contains 11 grams of protein, and the amount rises to 24.2 grams per cup (220 grams).

It also contains the slow-digesting protein casein, which enhances the feeling of fullness, in addition to phosphorus, vitamin B12, selenium, and zinc, which support nerve function, bone health, blood cell formation, and metabolism. But cottage cheese is not the best source of calcium; Products such as milk, yogurt, and hard cheeses provide larger amounts of it.

Each 100 grams covers about 10% of the daily need for most adults, according to available nutritional data. Nutritionist Laura Yu believes that its richness in protein and low fat and calorie content make it a suitable choice for those seeking to lose weight, but it does not lead to weight loss in itself.

Small studies conducted in healthy people and others with type 2 diabetes suggest that eating it may help control blood sugar levels, by stimulating a greater insulin response than some other sources of protein. A food trend worth trying Lim describes the rise of cottage cheese as a positive trend, saying: “It is being promoted as a superfood, and I don’t know if I agree with that description, but it is definitely a useful nutritional addition, whether it is served as a side dish or added to traditional dishes to enhance their nutritional value.”

But the two nutritionists warn against exaggerating protein consumption, despite its importance. “Protein is definitely important, but we've turned the call to get enough of it into striving to maximize its intake at every opportunity,” Yu says.

The recommended amount for most healthy adults is between 0.8 and 1 gram of protein per kilogram of body weight per day. A person who weighs about 61 kilograms needs 48-61 grams per day.

Those over 65, recovering from eating disorders, or seeking to build more muscle mass may need additional amounts. Also, those who monitor salt consumption due to high blood pressure or kidney disease should pay attention to the sodium content of cottage cheese, as one cup contains about 700 mg.

Nasser, spokeswoman for the Obesity Association, advises choosing low-sodium or no-sodium versions, especially for those who rely on it as a primary source of protein. In the end, diversifying the diet and eating fruits, vegetables, sources of protein and healthy fats remains more important than focusing on one food, no matter how many benefits it has.