Why should you include paneer in your diet?

Paneer benefits for weight loss

Add paneer in your diet

Paneer is a dairy product that is easily available in Indian households. It can be easily made at home as well. Paneer is a very good source of protein, vitamins and calcium. It can also be used as a good low-fat source of protein. Normal South Asians can include paneer in their daily diet since it is easy to digest. 

Nutritional Value of Paneer

Paneer is rich in nutrients like proteins, calcium, magnesium, phosphorus, zinc and vitamins A and B2. It contains higher levels of total solids and proteins than other dairy products. Paneer is also one of the sources of animal protein for vegetarians.

Paneer is a rich source of calcium-phosphate which helps retain calcium in the bones. People who do not consume paneer can opt for other vegetarian food items to include in their diet like spinach, soybeans, green peas etc can help in getting an adequate amount of protein and calcium from their diet. 

Why is it Important to Add Paneer to Your Diet?

Paneer is an important part of the Indian diet and it is a rich source of protein. Paneer is a fresh cheese that is prepared from milk. It has a soft, crumbly texture with a subtle taste of acid. Here are some health benefits you can get by consuming paneer:

  • Paneer contains an ample amount of Vitamin A, which is a powerful antioxidant that keeps free radicals at bay.
  • Paneer is also rich in essential minerals like calcium, magnesium, phosphorus, zinc etc. Phosphorus can help in preventing indigestion and constipation.
  • Paneer enhances bone strength and prevents osteoporosis.
  • Paneer helps in the better assimilation of iron present in the food.
  • People who have colon cancer should take a high quantity of paneer since it contains a good amount of butyrate which keeps the colon healthy and protects you from colon cancer.

How does Paneer help in Weight Loss?

Paneer is a powerful source of proteins that plays a crucial role in weight loss. Proteins take a longer time to digest and can make you feel fuller. This increases levels of appetite-reducing hormones, ultimately reducing hunger levels. Paneer contains iron, calcium and magnesium and is a low-calorie Indian cheese.

The good fats in paneer are essential for overall health and weight loss and calcium in paneer can help burn stubborn fats in the body. Calcium also provides a small increase in thermogenesis, the body’s core temperature. This helps in boosting metabolism and promotes fat burning.

As paneer is not a calorie-dense cheese, it is an ideal ingredient for a weight-loss diet plan. Around 100 grams of paneer made from cow milk provides only 1.2 grams of carbohydrates.

How to Make Paneer at Home?

Step 1: Boil 5-6 cups of milk in a container on medium flame.

Step 2: Use either lemon juice or vinegar to make the milk curdle. Add two tablespoons of vinegar/lemon juice and give it a good stir for about a minute.

Step 3: Turn off the stove as soon as milk curdles completely. Place a colander over a bowl and layer it with a clean cloth to strain the mixture. Transfer all the curdled milk to the colander.

Step 4: Immediately pour some cold water to get rid of the smell of vinegar or lemon juice. Later rinse off the paneer under running water to clear the vinegar residues.

Step 5: Squeeze off the excess water and make a knot. Let it dry for 30 minutes before putting it on a cutting board.

Step 6: Form a round shape by wringing the cloth and put a heavy container on it. Allow it to sit for 4 hours. 

Step 7: Remove the cloth and slice the paneer. Put it in the refrigerator and use it whenever needed.

Cottage Cheese vs Paneer: Which is Better?

Cottage cheese is salted and may sometimes contain heavy creams as well whereas Paneer is unsalted but the steps involved in making cottage cheese and paneer are the same.

Both cottage cheese and paneer are rich in nutritional content. They may vary in nutritional profiles but are rich in proteins. 

Paneer is the best choice if you are looking to lose weight, control your cholesterol levels and keep a check on your heart health.

There are many healthy kinds of cheese available in the market that are rich in proteins, calcium and essential nutrients. These cheeses include mozzarella, ricotta, cheddar, feta, parmesan and blue cheese.

Take Away 

Indian Paneer is a fresh cheese, semi-hard in texture, made from cow's milk and has a mild distinct flavour. It is widely used in Indian cuisine, especially in North India. Paneer is available in many varieties like chhena (Cottage cheese), pryala (pressed cottage cheese), paneer tikka and Kadai paneer to name a few.

Paneer is an excellent source of proteins for vegetarian diets and it helps in building muscles and losing weight. So, if you are looking for an Indian cheese that can aid your weight loss journey, paneer is the one you should be adding to your diet without any second thoughts.

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