A blend of health and taste, Paneer is a popular and unavoidable part of Indian cuisine. It is also known as cottage cheese, derived from dairy. Since it is a soft cheese and a dairy product, it is a good source of protein and calcium too.
Paneer is produced by solidifying milk by adding lemon or citrus juice and boiling it. It has a sweet and acidic flavor, along with a smooth texture. As paneer is seen in every Indian household, what is its contribution to health? Is paneer healthy?
With its rich background and nutritional profile, paneer has ruled the palates till now. Have it raw or cook it in ‘n number’ of ways, you will love this piece of spongy delight. Now, this article will help you understand about the benefits and downsides of paneer.
Nutritional Profile of Paneer
Imagine you are having paneer and do not know the nutritional factors provided. Let’s explore:
| Calories | 320 Cal |
| Fat | 25 g |
| Protein | 21.5 g |
| Calcium | 710 mg |
| Carbs | 3 g |
| Sodium | 16 mg |
| Cholesterol | 85 mg |
Do you know that paneer can help you with several nutrients and minerals that are important for your health? Calcium is a foremost part of paneer which helps in the growth and development of bones, teeth, etc.
Vitamin D helps in absorbing an appropriate amount of calcium for bones and teeth. Being a healthy dairy product, it contributes more amount of protein, which is helpful for vegetarians in search of a good source of protein.
It may also help in feeling full after a meal with its protein and fat content, which can directly help you manage the overall intake of food and also help in weight management.
Paneer is a high-calorie source, hence, mindful consumption is necessary to manage the overall calorie intake.
Furthermore, it is rich with,
Vitamin A
Vitamin B (B12, B9, B7, B6, B5, B3, B2, B1)
Benefits of Paneer
If you know how to consume paneer, it can provide several nutrients and minerals and also support the healthy growth of your body. The health benefits of paneer are:
Immune support: Nutrients present in paneer are capable enough to provide you with enough energy and also support your immune functions.
Bone and Tooth Health: Calcium and vitamin D can contribute to your bone and teeth development and repair. Vitamin D also helps in absorbing calcium for the proper health of bones.
Diabetics-Friendly: Low-carb foods are a blessing for diabetics. Though paneer is a dairy product, diabetics can consume it without any health concerns.
Low risk of cancer: Paneer has certain components that may help reduce the chances of cancer like breast cancer, prostate cancer, etc.
Reduce muscle cramps and contribute to muscle growth: Zinc and potassium can help reduce unwanted muscle pains. In addition, the protein content can help grow and repair muscles.
Satiety: If you love snacking throughout the day and are also worried about caloric intake and weight management, a paneer dish can help you with this. Paneer, with its high protein and fat content, makes you feel fuller and even reduces frequent snacking. This can be beneficial for controlling caloric intake and simultaneously to manage weight.
Paneer in Weight Management
People often confuse consuming paneer can affect managing weight in a healthy way. Many misconceptions can be in their mind, but here are something you should know about it.
A moderate quantity of any food can help you enjoy the food and its benefits in every possible way. Paneer can also help you reach your dietary goals with moderate consumption. Try enjoying it with a balanced diet by not crossing the limit of consumption.
The calorie and fat profile of paneer indicates that you should be watchful of the intake to manage a healthy weight.
What do you like to eat with paneer? Many options are there, but choosing the best for your health is important. Try to add vegetables, chicken, low-calorie food items, etc. in the diet with paneer to balance the whole meal. Enjoy it while reaching your weight goals.
The number of ways you can cook paneer is infinite. Choose a healthy recipe and preparation method, while adding more nutrients.
Is It Suitable for Individuals With Lactose Intolerance?
Since it is a dairy product, the chances are high that it may reflect certain properties of milk. But, the level of lactose in paneer is low, when compared to other products. The reason behind this is the process by which paneer is produced. During this process, the amount of lactose is reduced and becomes suitable for individuals with lactose allergy.
If you are suffering from lactose intolerance, try consuming paneer in a very small quantity to determine if it is suitable for you or not. A better option can be aged paneer, which loses its lactose content as long as it is kept.
Always listen to your body and health conditions before experimenting with a new food that is said to be not suitable for you. This may help you recognize the actual allergens.
Risks and Considerations
While enjoying the best sides of paneer, please be careful of the downsides too, which can cause mild to severe discomforts to you.
Allergic Reactions
Any kind of allergy to dairy products can cause reactions if consumed without considering that.
Cholesterol
A considerable amount of fat is present in paneer, therefore overconsumption can lead to high cholesterol, especially if you are not following any diet plans.
Digestive Problems
Overeating and uncooked paneer can cause digestive problems. It may result in bloating, gas trouble, constipation, etc.
Choose Healthy, Eat Healthy
- Purchase good quality paneer to enjoy the taste and goodness at once.
- Store-bought paneer can be good if it is a good brand. Do not forget to go through the content list.
- Choose according to your health preferences, which are free from additives.
- Try making paneer at home for a better quality.
- Try to remove lactose by removing the excess whey after boiling.
Frequently Asked Questions (FAQs)
Paneer has several nutrients and can benefit children’s health in numerous ways. Calcium, vitamin D, protein, zinc, etc. helps in the overall body health and development of children. Make sure your child does not have dairy allergies.
Moderate consumption can help you reach your weight management goals. The high amount of calories and fat content if not considered can increase your weight, but pairing it with nutritious foods and following a balanced diet can help you manage weight.
When compared to chicken, paneer has low protein content. Chicken is a lean protein, that helps in muscle building and repair.