Cottage cheese has recently surged in popularity, especially on social media platforms like TikTok, with many touting it as a health food staple. While this creamy dairy product does offer some nutritional advantages, it’s important to consider the complete picture to determine if cottage cheese truly earns the “healthy food” label. Experts at Harvard T.H. Chan School of Public Health advise consumers to look beyond the social media hype and understand both the benefits and potential drawbacks of incorporating cottage cheese into their diet.
Proponents on social media often highlight cottage cheese’s low calorie count and high protein content. Indeed, cottage cheese is relatively low in calories and a good source of protein, which are desirable qualities for those looking to manage weight or increase protein intake. However, focusing solely on these aspects can be misleading.
Bowl of fresh cottage cheese, a high-protein dairy food with debated health benefits due to sodium and fat content.
Qi Sun, associate professor in the Department of Nutrition and Department of Epidemiology at Harvard, suggests a balanced perspective. He notes that cottage cheese, like most cheeses, provides essential nutrients such as vitamins and calcium. These nutrients are crucial for various bodily functions, including bone health and overall well-being. However, this category of food, including cottage cheese, can also be high in sodium and fat. Therefore, moderation is key when including cottage cheese in a healthy eating plan, as overconsumption could negate some of its benefits.
Eric Rimm, professor in the Department of Epidemiology, echoes this sentiment, particularly regarding sodium levels. He points out that the high sodium content in cottage cheese is often overlooked, similar to how people may underestimate the sodium in bread. This “hidden” sodium can be a concern, especially for individuals with high blood pressure or those watching their sodium intake for heart health reasons. For those looking to enjoy cottage cheese, Rimm recommends choosing low-fat varieties and being mindful of added sugars, further emphasizing the importance of making informed choices when selecting cottage cheese products.
Ultimately, while cottage cheese offers nutritional benefits like protein and calcium, its potential drawbacks, such as high sodium and fat content in some varieties, cannot be ignored. Whether cottage cheese is a “healthy food” depends on individual dietary needs, consumption levels, and the specific type of cottage cheese chosen. Opting for low-sodium and low-fat versions and consuming it in moderation can help maximize the benefits while minimizing potential health concerns, making it a more balanced part of a healthy diet.
