Is Paneer Good for You?  

As a vegetarian in a meat-eating world, dairy products in general, and paneer in particular can be confusing for people. Paneer is a type of cheese originating from the Indian subcontinent. It is an un-aged, fresh cheese made by curdling heated milk with vinegar or lemon juice. It is then drained in a muslin cloth and pressed into blocks. 

Paneer is very similar to non-dairy cheeses such as tofu. Paneer is a healthy option for many meals, and unlike other types of cheese, it’s very light and often used in dishes where there is high liquid content.

While tofu is similar to paneer in appearance, both have a few key differences. Firstly, tofu contains soybean as its base ingredient, while paneer is made from curds that are solidified.

Cottage cheese, otherwise known as paneer, is a fresh cheese prepared using whole milk and several essential ingredients. It's a common ingredient used in Indian and Pakistani cuisine and is also popular in Mediterranean and Italian cuisines.

Part-skim and nonfat curds are often used in cooking to replace animal fats or to cut down on saturated fat content. And if you're looking for an alternative to meat, especially if you're a vegetarian or vegan, you can use paneer in many recipes.

Iron, Calcium and Zinc are found in abundance in paneer. Paneer is also rich in Vitamin B2 (Riboflavin). It is an essential vitamin required by the body to produce co-enzymes that convert carbohydrates, fat and protein into energy. Vitamin B2 also maintains the health of the nervous system and regulates the appetite.

Paneer is also rich in Magnesium. Magnesium helps to keep the bones strong and healthy. It is also needed for nerve function and heartbeat regulation.

Paneer is used in Indian cuisine to make everything from the mildest yoghurt raita to richly flavoured dishes like paneer lababdar, where the paneer is cooked with tomatoes, chiles, and spices. 

Paneer is also used in traditional Indian desserts, including kulfi, frozen yoghurt made with nuts and raisins, and rabri, a thickened yoghurt that is often flavoured with cardamom or saffron. Paneer is also often simply cut into chunks and added to vegetables in various curries.

8 Health Benefits of Eating Paneer

Paneer is synonymous with wellness. It’s a whole food that provides valuable nutrients, contains probiotics that help maintain the delicate balance of the intestinal microflora, and is a major source of calcium, which is necessary for strong bones.

Paneer is a widely consumed food that is easily available. It is also versatile in terms of the number of dishes that can be prepared from it. However, not many people know that paneer is not just a delicious addition to any meal, but also provides a lot of health benefits when it is regularly consumed.

Moreover, paneer is also very easy to digest and is appreciated all over the world. Here are 8 surprising benefits and nutritional facts about paneer:

1. Paneer reduces the risk of cancer: There are different kinds of cancer that affect people across the world. One of the most common cancers that affect men and women alike is colorectal cancer, which occurs when cells in the colon or rectum begin to grow out of control. A study published in the journal Gut by the research team McGill University in Canada found that consuming dairy products like milk, paneer, cheese and curd can reduce the risk of bowel cancer. 

2. Best food for a low-fat diet: Paneer has a smooth texture and a rich, buttery flavour. It is an excellent source of nutrients such as proteins, vitamins, and minerals. It is low in fat content and rich in calcium content, making it perfect to eat for those who prefer low-fat diets. 

3. Helps in enhancing bone health: The richness of calcium and vitamin D in paneer makes it an ideal source for bone strengthening. Calcium plays a key role in the nervous and muscular systems as well.

4. Improves the functioning of the digestive system: The digestive system is responsible to break down the food that we consume to provide energy. Even the slightest defect in the digestive system hinders the normal functioning of the other systems. Paneer is rich in phosphorus and magnesium, both of which are vital for the smooth functioning of our digestive system. Magnesium acts as a laxative and phosphorus helps in the digestion and excretion process.

5. Diabetic-friendly: Paneer is rich in magnesium that helps in regulating blood sugar levels. It also contains low amounts of carbs and hence is one of the most suitable dairy products that diabetic patients can consume. Paneer also has the potential to control the drastic fluctuations in blood glucose levels.

6. Paneer can protect you from diseases: Paneer is an excellent source of potassium that helps in maintaining blood pressure levels, thereby preventing heart strokes. Potassium also plays a major role in preventing muscle cramps, especially among athletes; and women who are going through menopause by balancing and maintaining their body’s fluid levels. Paneer also helps in the prevention of osteoporosis due to its high levels of calcium. It contains high amounts of zinc that are necessary for a normal sperm count in males.

7. Helps in building a strong immune system: Regular consumption of paneer can help in treating respiratory ailments like asthma and bronchitis. It stimulates haemoglobin production and helps in building a strong immune system. The vitamin B complex in paneer helps in improving concentration and memory power in children and young adults.

8. Helps in losing weight: Unlike other dairy products, paneer contains short chains of fatty acids that are easily digestible. This fat does not get deposited, instead gets broken down to release energy. Stored fat is the main reason for obesity and so, you can eat paneer guilt-free. 

Take Away

Paneer is an excellent source of protein and essential minerals. That being said, it is still a dairy product, so while you can enjoy it in moderation, you should not overdo it.

Paneer is made by curdling boiling milk, culturing it for a short time, then straining it. The solid mass that is formed is cut into slabs, soaked in water and then packed for sale. 

Paneer is quick to cook and has a fresh taste. It is high in protein and nutrients. It is an excellent source of calcium, magnesium, phosphorus and zinc. About 40% of its calories are derived from protein. Therefore, you should definitely include paneer in your diet.