Is cottage cheese low glycemic?
If you’re trying to eat healthier, lower glycemic foods are a good place to start. These foods have a smaller impact on your blood sugar levels, which can help prevent spikes and crashes throughout the day. But what about cottage cheese? While it’s not necessarily known as a low glycemic food, there are some reasons why it might be a good choice for those trying to watch their blood sugar.
What is Cottage Cheese?
First things first: let’s talk about what exactly cottage cheese is. This dairy product is made by curdling milk with an acidic substance like vinegar or lemon juice. The result is a soft, creamy cheese that can be eaten plain or used in cooking and baking.
The Glycemic Index
When we talk about “low glycemic” foods, we’re referring to the glycemic index (GI). This measure rates how quickly certain carbohydrates raise your blood glucose levels compared to pure glucose (which has a GI of 100). Foods with higher GIs cause more rapid blood sugar spikes than those with lower GIs.
So where does cottage cheese fall on this spectrum? Unfortunately, there isn’t much research out there specifically looking at its GI value. However, since it’s low in carbs overall (more on that in a bit), it makes sense that its impact on blood sugars would also be relatively small.
Carbs in Cottage Cheese
As mentioned above, part of what makes cottage cheese potentially beneficial for those watching their glycemic load is simply its carbohydrate content—or lack thereof! A half-cup serving of full-fat cottage cheese contains just over 3 grams of carbohydrates, making it an incredibly low-carb option when compared to many other dairy products such as yoghurt ( source PSA: include link). Note that while other varieties may contain fewer carbs per serving—such as nonfat or low-fat cottage cheese—you might also end up consuming more total carbohydrates due to larger serving sizes.
in the interest of clarity, we should note that we’re specifically discussing creamed-style cottage cheese for this article – some varieties such as double and whipped may be higher in carbs.
High Protein Content
Another reason why cottage cheese might be a good choice for those trying to manage their blood sugar is its high protein content. Similar to fat, protein can help slow down digestion and therefore create less of an impact on blood sugars overall. A half-cup serving of full-fat cottage cheese contains about 12 grams of high-quality protein, making it a filling snack option that can keep you feeling satisfied for longer periods.
Finally, one last potential benefit to choosing cottage cheese over other dairy products like yoghurt: its calcium content. This mineral can play a role in insulin secretion within the body which means getting enough calcium could theoretically contribute towards better blood sugar control ( source). A single-serving size (4oz) provides roughly 11% DV calcium at only around ~100kcals. That said, research is divided when it comes to actually proving this link between dietary calcium intake and glycemic control—more research is needed!
based on USDA-calculated values – nutrition data will vary by brand
Conclusion: Is Cottage Cheese Low Glycemic?
While there isn’t any specific evidence pointing towards whether or not cottage cheese provides “low” GI value per se, eating this dairy product in moderation could potentially provide various nutritional benefits/advantages compared with other options while still being relatively low-carb. Eating well = happy tummy & quite possibly happier highs/lows! So definitely give it go.
Some Other Lesser-Known Benefits:
- Helps boost Satiety
- Versatile ( no boring meal prep)
- Generally budget-friendly!
And let’s not forget rule number one of healthy eating: everything in moderation. Whether you’re enjoying cottage cheese as a snack or using it to add creaminess to your favorite recipes, there are plenty of reasons why this dairy product is worth considering for those looking to eat healthy.
Thanks for reading!