Indian cuisine is celebrated for its rich diversity, but if there is one ingredient that finds its way into almost every dish, it is paneer or Indian cottage cheese. Whether it is paneer butter masala or paneer tikka, this popular dairy product is packed with nutrients. While many relish paneer dishes for their delectable flavours, few are aware of the remarkable health benefits they offer.
What are the health benefits of eating paneer?
Eminent dietician and nutritionist Avni Kaul explores the nutritional prowess of paneer, making it clear that this dairy delight is not just a treat for your taste buds but also a boon for your well-being. They are:
- Healthy Bones – Paneer is rich in calcium and Vitamin D which contribute to stronger bones and teeth. Calcium also aids the proper functioning of the heart, muscles, and nerves. A 100-gram serving of paneer provides about 208 mg of calcium, contributing to your daily requirements. Regular consumption of paneer can help prevent bone-related disorders like osteoporosis and fractures, making it a valuable addition for individuals of all ages, particularly children and the elderly.
- Rich in Protein – Paneer, a staple in vegetarian diets, offers a rich source of protein and all nine essential amino acids crucial for bodily functions. Its nutritional value surpasses that of cheese, making it a healthy choice for regular consumption. Often referred to as the “vegetarian’s delight,” it boasts around 18 grams of protein per 100 grams, rivalling meat-based proteins. This protein-packed dairy product supports muscle growth, repair, and overall well-being, making it ideal for active individuals.
- Good for Diabetes Patients – People with diabetes usually avoid dairy products, but paneer is an exception due to its magnesium content, which aids in blood sugar regulation. Paneer also helps prevent rapid blood sugar spikes by slowing sugar release. Its low carbohydrate content makes it an ideal choice for diabetics. Furthermore, the amino acid tryptophan in paneer supports insulin production, which contributes to stable blood sugar levels. To learn more about diabetes diet programs, click here.
- Weight Management – Are you struggling with your weight loss regime? Incorporating paneer into your diet can be a powerful choice. Paneer is rich in healthy fats, low in carbs, and high in protein, making it an excellent choice for reducing fat storage and supporting weight management goals. Its high protein content promotes the feeling of fullness curbing unhealthy snacking. Additionally, the thermic effect of food from paneer can boost metabolism, aiding in calorie burning during digestion. Enjoy paneer in moderation for effective weight management. To learn more about the weight loss diet programs, click here.
- Helps in Digestion – Paneer, a dairy delight, not only pleases the palate but also benefits digestion. Rich in magnesium and phosphorus, it eases digestive function and promotes softer stools. Paneer’s probiotics, those friendly gut allies, work wonders for your digestive system. They ensure a balanced gut microbiome, which is vital for nutrient absorption and overall well-being. By doing so, paneer helps prevent discomforts like bloating, constipation, and irritable bowel syndrome, ensuring a happier, healthier you.
- For a Healthy Skin – Paneer, also known as cottage cheese, is a skin-friendly food rich in essential nutrients. It contains vitamin E, selenium, and antioxidants, which combat harmful free radicals in the body, promoting a healthy and vibrant complexion. Additionally, paneer contributes to stronger and more beautiful hair. Incorporating this dairy product into your daily diet can lead to glowing, youthful-looking skin by nourishing it and warding off dryness and dullness.
- Boosts Immunity – Paneer is rich in essential vitamins and minerals, such as vitamin A and zinc, which can boost the immune system’s strength. Regular consumption of paneer can aid in the development of a robust immune system, especially for children. It also plays a role in controlling respiratory conditions like asthma and bronchitis. Furthermore, paneer supports haemoglobin production and provides vital Vitamin B complex, enhancing children’s concentration and memory.
Takeaway – Paneer, the versatile Indian cottage cheese, is a nutritional powerhouse offering a plethora of health benefits. It promotes strong bones, aids in weight management, supports diabetes management, enhances digestion, and boosts immunity. Additionally, it contributes to healthy skin and overall well-being, making it a valuable addition to one’s diet for both taste and health.
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
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