Before finding out the benefits of paneer, let’s get to know about what paneer is.
What is Paneer???
Indian cottage cheese or Paneer is a type of fresh cheese with a soft spongy texture and a sweet acidic flavor. Unlike other cheese, it doesn’t melt. It can be grated, sliced, or crumbled. You can also eat it raw or cook it as per your preferences. It is a popular South Asian cuisine, especially in India, Nepal, and Bangladesh.
Paneer is made by heating milk and curdling using acidic foods like lemon juice, vinegar, etc. The acid which is used to curd the milk decides the flavor of the paneer. There is a variety of paneer available like soy paneer, low-fat paneer, filled paneer, vegetable impregnated paneer, and UF paneer.
so here in this post, we are going to know about the benefits of paneer
The nutritional value of Paneer.
Paneer has a high nutritional value, which is why it is believed that paneer is good for health and should be part of your daily diet. It provides instant energy as it is rich in calcium, potassium, and selenium. Paneer is a rich source of protein. It is a good choice for a vegetarian diet.
The nutritional value of 100 gm of Paneer is:-
- Calories: 321 Kcal
- Total fat: 26.9gm
- Total carbohydrate: 3.57gm
- Total protein: 21.43gm
- Calcium : 714mg
- Magnesium : 8mg
- Sodium: 18 mg
- Vitamin A: 714IU
- Fatty acids: 16.07 gm
- Cholesterol: 89gm
Benefits of paneer.
Some paneer benefits are stated as follows:
Benefits for bones.
Vitamin D and Calcium present in the paneer makes the bones healthier and stronger. It also makes teeth stronger. It also helps in maintaining bone mass. Calcium promotes the healthy functioning of the heart, nerves, and muscles.
Benefits for Skin.
Paneer has Vitamin E, Selenium, and antioxidants which fights the free radicals present in the body. It helps skin look healthy. It also makes hair beautiful and stronger.
Benefits for the digestive system.
The digestive system breaks down the food we eat to provide energy to our bodies. Paneer contains phosphorus and magnesium, which are essential for the easy functioning of the digestive system. They aid in digestion and make stools softer and easier to pass.
Benefits for the immune system.
Paneer has nutrients that help in building a stronger immune system. The immune system protects our body and fights infection-causing germs. It also strengthens the muscles and helps in reducing muscular cramps.
Benefits in cognitive development.
Paneer contains Omega-3. which is good for the mental development of kids. It enhances memory and improves concentration in kids.
Benefits in reducing cancer risk.
As we discussed above it has Vitamin D and calcium that helps in the prevention of breast cancer. It also has some chemicals that also help fight colon and prostate cancer in the initial stages.
Benefits in weight loss.
Are you planning to lose some extra weight?? then paneer is your power meal. It has healthy fats, low carbs, and high protein and reduces fat storage in our bodies since it has fatty acids in the form of short chains. These chains are easily digestible, so paneer is good for weight loss. Raw paneer benefits the people who are looking to start weight loss programs and gym plans.
Benefits for diabetes.
Mostly, diabetic people try to keep themselves away from dairy products, but paneer is an exception. It has magnesium which regulates blood sugar levels. It also prevents sudden drastic fluctuations in sugar levels by slowing the release of sugar into the blood. It also has low carbs making it the perfect meal for diabetics.
so these are some benefits of paneer.
Uses of Paneer.
Some basic paneer uses are as follows :
- Paneer is a good alternative to meat for a protein-rich diet.
- Paneer’s high protein and low carbohydrate content make it perfect for weight loss.
- Paneer can be used to make curries, salad, vegetables, and snacks.
Side effects of paneer.
There are a few side effects of paneer as well; some of them are listed below :
- Some people are allergic to dairy products. They may develop an allergic reaction to paneer.
- One should not consume more than 100 gms of paneer in a day, if you do so it may lead to gas, bloating, stomach ache, loose motions, nausea, and vomiting.
- If the quality of paneer is not good it may lead to food poisoning, vomiting, stomach ache, etc.
- Paneer is rich in fat. so a regular intake of paneer can increase people’s cholesterol levels with less physical activity.
So enjoy your paneer dishes in a limited way and make your life Paneer-licious.