Glycemic index of cottage cheese, calorie content, useful and harmful properties

Cottage cheese is a fermented milk product with high nutritional value and a lot of useful properties. It is rich in calcium, which supports teeth and bones in a normal healthy 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.

Curd composition

A fermented milk product combines a whole complex of trace elements and vitamins important for the body:

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

Casein is a valuable protein of dairy origin, which is characterized by significant nutritional value.

How is cottage cheese different?

An important difference between cottage cheese is its fat content. Depending on the amount of fat in the product, it 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-greasy) - 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 not more than 85 kcal.

Insulin and glycemic index of cottage cheese.

For supporters of proper nutrition, there is such a term as the glycemic index (GI) - this is an indicator of how food, once in the body, affects the indicators of the amount of sugar in the blood.

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

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

Just a few years ago, nutritionists and good nutritionists recommended eating a low-fat sour-milk product for dinner or before bedtime. With the development of fitness, they began to develop new nutrition programs, conducted modern research, as a result, new terms and concepts appeared, and a healthy menu was replenished with new products. One of the modern indicators of the beneficial properties of products is the insulin index (AI) - 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 debate. Numerous studies conducted by a professor at the University of Sydney, J. Brand-Miler, have led her to conclude that active production of insulin is caused not only by carbohydrate, but also protein products. So, meat or fish, considered dietary and healthy, having a low calorie content, negatively affect the level of insulin after their consumption.

Output! The glycemic 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 insulin - 120 units. It is incredible, but having low energy indicators, the blood sugar level does not increase, 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 a snack for the night to those who seek to lose weight. This statement is explained by the fact that the release of insulin blocks lipases - enzymes responsible for burning fat. Fitness professionals believe that cottage cheese, eaten in the evening, prevents the breakdown of fats during sleep, contributes to the accumulation of new ones.

Conclusion: recovering from cottage cheese eaten without additives will not work, but the process of losing weight will slow down.

Insulin index action

The main function of AI is that it evenly distributes sugar throughout the body, depositing fat and transferring it to stores. In addition, he saves it, preventing it from turning into glucose. In other words, it does not burn. At the same time, completely exclude protein foods with a low glycemic index 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 cottage cheese be included in the diet?

Since ancient times, when fermented milk products were only included in the human diet, they were considered useful products for adults and children.

The use of cottage cheese:

• Increase in muscle mass. Thanks to this, it has become popular with athletes and adherents of a healthy diet. The product is rich in proteins, easy to digest.
• Cheers up. Today, people are depressed, they feel bad - this is due to a deficiency of vitamin D. In sour-milk product it is in excess.
• Useful for men. Cottage cheese has a positive effect on the production of testosterone due to the contained selenium and zinc.
• Prevents prostate cancer, reducing the risk of prostate cancer.
• Strengthens bones, protects joints. Over time, bone tissue and joints weaken, a deficiency of vitamins occurs. In this case, it is required to compensate for the lack of calcium and PP, and they are present in the dairy product.
• Normalizes metabolism. Cottage cheese improves and accelerates metabolic processes in the body. When it is used, the level of stress and anxiety decreases, which in urban life is an important positive point.

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

Diseases in which cottage cheese is healthy

• Violation of the liver and pancreas.
• Heart diseases.
• Stressful condition and nervous disorders.
• Allergies.
• Reduces the risk of flatulence.
• Problems in the work of the gastrointestinal tract. But in this case, cottage cheese is better to use in cooked form: casserole, cheese cakes.
• Helps lower blood pressure.
• Calcium makes the musculoskeletal system, bones and teeth stronger.
• Increases mental activity, improves memory.

Harmful properties of cottage cheese

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

Causes:

• Allergic reactions. There is no lactose in the curd, but there may be individual intolerance.
• The load on the renal system increases, since protein loads the excretory systems of the body.
• Homemade cottage cheese is more dangerous than store cheese, since it has a higher probability of harmful microorganisms.
• Excessive consumption. For an adult body, the recommended rate of fermented milk product is 200 g per day 3 times a week. Excess protein will negatively affect the liver;
• The risk of poisoning. Expired product is not recommended. It can be a source of intestinal infections;
• The fatter the product, the more likely it is to gain extra weight.

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

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, as well as the product can be used as a filling for pies.

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

The classic recipe for cheesecakes:

Cooking process.

1. Combine the cottage cheese and eggs.
2. Add sugar, mix.
3. Add 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, 216 kcal per 100 g. The glycemic index of cottage cheese pancakes with a low or medium percentage of fat will be from about 75 to 60 units. At the same time, they should be prepared from dietary ingredients. If the fat content of the 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 syrniki diet as follows:

• To 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 calorie content will decrease.
• Replace sugar with honey, add more dried fruit, or use a sweetener, such as stevia.
• Do not fry cottage cheese in vegetable oil. It is better to use a non-stick pan, and ideally bake.
• Instead of eggs, take squirrels.
• Replace wheat flour, oatmeal or rice.
• Add bran.

Is it necessary to refuse curd products?

Eating foods with a high glycemic and insulin index interferes with weight loss processes. It is necessary to introduce into the diet foods that are slowly saturating, rich in fiber and reduce those that are quickly absorbed.

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