Paneer or Indian cottage cheese is a fresh sour cheese native to the Indian subcontinent widely used and is made from cow or buffalo milk. It is non-aging that does not melt soft cheese from curdling the milk with an acid made from fruits or vegetables, such as lemon juice. Vegetarians who are not getting an adequate amount of protein can switch to Paneer in their diet. Because Paneer is packed with lots of protein as well as selenium and potassium. Selenium is useful for treating infertility problems and potassium is good for the nervous system.
Micronutrients such as phosphate, fiber, zinc, selenium, magnesium, and manganese are also included in Paneer. In addition, Paneer has antioxidant properties due to the content of phenols and flavonoids. Paneer contains no blood sugar, making it especially good for people with diabetes.
Nutrition facts about Paneer
100g of paneer contains:
Total Fat – 26.9 g
Saturated Fat – 18.1 g
Trans fatty acid -< 0.1 g
Cholesterol – 56.2 mg
Sodium – 22.1 mg
Total Carbs – 6.1 g
Sugar (Added) – 0.0 g
Protein – 19.1 g
Vitamin A – 210 mcg
Calcium – 420 mg
Iron – 2.16 mg
Is Paneer good for Diabetes?
Paneer is a good source of protein and because protein is slow to digest, carbohydrates are released gradually. This way there is no immediate sugar spike after consuming paneer. This makes Paneer an ideal ingredient for diabetes. It is advised that an individual with diabetes should include more paneer in their diet. When carbohydrates are released slowly, the body becomes flexible to break them down rather than all at once, thereby it prevents blood sugar levels from spiking. This can be extremely beneficial for a person with diabetes as the main concern is the blood sugar levels. Therefore, Paneer is not only good for type 1 diabetes but also for type 2 diabetes.
Benefits of Paneer
- Controls blood sugar levels – Protein is slow-digesting, which means carbohydrates are released gradually. This means there are no sugar spikes after consuming Paneer, making it a good choice for diabetics.
- A wonderful source of protein – Paneer is an excellent source of protein and is especially good for vegetarians who don’t get animal protein in their diet. One cup of paneer (226 grams) contains about 28 grams of protein. Protein is essential for muscle health and repair.
- Aids in heart health – Paneer contains omega-3 fatty acids which promote heart health. It also controls lipid profiles and reduces the risk of heart attack and stroke.
- Strengthens bones – Since Paneer is rich in calcium and vitamin D, it is extremely helpful in ensuring strong bones. Children should include more protein in their diet to ensure they don’t suffer from bone diseases like osteoporosis later in life.
- Controls blood pressure – Paneer contains potassium which helps in lowering blood pressure levels and is beneficial for hypertension patients.