Andy Montoya
Cheese and yogurt are both dairy products that can be incorporated into a healthy diet. While cheese has been stigmatized as unhealthy, it is a good source of calcium and protein. Yogurt, specifically Greek yogurt, is often recommended by doctors as a healthy breakfast or snack option. Both cheese and yogurt can be high in fat and salt, but they also offer several health benefits. For example, yogurt has been shown to improve metabolism and provide a healthier microbiome, while cheese contains probiotics and can lower blood cholesterol.
| Characteristics | Values |
|---|---|
| Protein | Greek yogurt and cottage cheese are comparable in terms of protein content, with Greek yogurt containing slightly more protein per serving. |
| Sodium Content | Cottage cheese is made with salt and contains about 350 milligrams of sodium per half-cup serving. Greek yogurt, on the other hand, does not contain any sodium. |
| Texture | Greek yogurt is known for its smooth, thick, and creamy texture. Cottage cheese has a lumpy texture due to its cheese curds. |
| Taste | Greek yogurt has a tangier taste. Cottage cheese has a milder but saltier taste. |
| Health Benefits | Studies show that people who consume more yogurt are less likely to be overweight or obese. Yogurt also improves metabolism and provides a healthier microbiome. Cheese, particularly those with high levels of milk fat globule membrane, can lower blood cholesterol by 10-15%. |
| Fat Content | Full-fat cheeses and yogurt are high in saturated fats, which can increase the risk of heart disease. |
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What You'll Learn
Nutritional differences
Greek yoghurt and cottage cheese are both high-protein dairy products that can be consumed as snacks or incorporated into meals. They are both filling and support muscle growth, bone health, blood sugar regulation, and appetite control. However, there are some nutritional differences between the two.
Firstly, the sodium content differs between the two products. Cottage cheese is made with salt, with around 350 milligrams (or 15% of the daily recommended value) in a half-cup serving. On the other hand, Greek yoghurt does not typically contain any sodium. Therefore, for those on a salt-restricted diet, cottage cheese products with low sodium or no salt added are recommended.
Secondly, while both Greek yoghurt and cottage cheese can be high in added sugar, the latter is usually saltier in taste. Cottage cheese also has a higher fat content due to its cheese curds, giving it a characteristically lumpy texture compared to the smoother, creamier Greek yoghurt.
It is worth noting that studies have shown that people who consume more yoghurt are less likely to be overweight or obese. Additionally, yoghurt provides a healthier microbiome and improves overall metabolism. However, cheese should not be demonised as it is a good source of calcium and protein, and its fermentation creates new compounds with potential health benefits.
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Yogurt's health benefits
Yogurt is a nutrient-rich food with many health benefits. It is made by combining heated milk with bacteria, which causes the milk to thicken and gives it a tangy flavor. While most commercial brands contain added ingredients such as sugar and artificial flavors, yogurt is typically a healthy choice. It contains nearly every nutrient that the body needs, including:
- Calcium: Yogurt is known for its high calcium content, which is necessary for healthy teeth and bones. Just one cup provides 49% of your daily calcium needs.
- B Vitamins: Yogurt is high in vitamin B12 and riboflavin, which may protect against heart disease and certain neural tube birth defects.
- Phosphorus, Magnesium, and Potassium: These minerals are essential for several biological processes, such as regulating blood pressure, metabolism, and bone health.
- Probiotics: Some types of yogurt contain live bacteria, or probiotics, that can benefit digestive health. Probiotics help to maintain a healthy gut and immune system.
In addition to these benefits, yogurt may also help prevent osteoporosis and reduce the risk of heart disease and type 2 diabetes. While full-fat dairy products like yogurt do contain saturated fats, there is a lack of clear evidence that the fat in yogurt is harmful to health. In fact, some research suggests that yogurt intake may benefit heart health by increasing HDL (good) cholesterol and reducing blood pressure.
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Cheese's health benefits
Cheese is a whole food, which means it is a food as close to its natural form as possible, with minimal to no processing. It is a great source of calcium, protein, vitamins A, B12, D, K, and zinc. The calcium in cheese is important for healthy bones and teeth, blood clotting, and maintaining normal blood pressure. Cheese also contains high amounts of fat and calories, which can be beneficial when consumed in moderation.
Cheese made from the milk of animals that are 100% grass-fed contains omega-3 fatty acids and vitamin K2, which is a nutrient that helps the body clot blood. Lower-fat, low-sodium cheeses, when eaten in moderation as part of a healthy diet, can help lower blood pressure. Some examples of lower-fat, low-sodium cheeses include cottage cheese, ricotta cheese, parmesan, feta, and goat cheese.
Cheese is also a good source of glutathione, an antioxidant that helps maintain brain health and may help blood vessels work better. Additionally, cheese is a fermented food that contains probiotic bacteria, which can help keep cholesterol levels healthy and lower inflammation.
Some potential risks of consuming cheese include a high intake of sodium, saturated fat, and calories, which can increase the risk of high blood pressure, heart disease, stroke, diabetes, obesity, and other cardiovascular problems. Soft cheeses and blue-veined cheeses can sometimes become contaminated with listeria, especially if they are made with unpasteurized or raw milk.
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Sodium content
When it comes to sodium content, both Greek yogurt and cheese can vary depending on the brand and type. However, it is generally agreed that Greek yogurt is lower in sodium than cottage cheese.
Greek yogurt typically contains around 78–83 mg of sodium per cup, while cottage cheese can contain over 700 mg of sodium per cup, or around 350 mg per half-cup serving. This means that cottage cheese has more than three times the sodium content of Greek yogurt. For this reason, those watching their sodium intake may prefer Greek yogurt.
However, it is important to note that not all cheese has a high sodium content. For example, Swiss cheese is known for being lower in sodium than most other cheeses, and mozzarella also tends to be lower in sodium, especially part-skim mozzarella. On the other hand, blue cheese and feta are examples of cheeses that tend to be higher in sodium.
In summary, while Greek yogurt is generally lower in sodium than cottage cheese, there are other factors to consider when choosing between the two. Both are excellent sources of protein and calcium, and can be used as bases for other nutritious ingredients. Ultimately, the decision may come down to personal preference for taste and texture.
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Protein and appetite control
Greek yoghurt and cottage cheese are both high-protein snacks. Greek yoghurt provides 23 grams of protein per cup, while cottage cheese offers 24 grams per cup. Both are filling and good for muscle and bone health. They also contain similar amounts of calories, with Greek yoghurt containing 167 calories per cup and cottage cheese containing 180 calories per cup.
Research has shown that eating protein-rich dairy products can increase feelings of fullness and promote weight loss. One study found that serving Greek yoghurt reduced hunger after eating by 9% and 7% more than skim and whole milk, respectively. Another study by Douglas and colleagues assessed whether an afternoon snack could influence appetite sensations as well as eating initiation at dinner. The study found that, regardless of protein content, snacking resulted in reduced hunger and increased fullness. However, hunger was lower and fullness was higher following the consumption of high-protein yoghurt compared to the low-protein version.
Yoghurt, particularly Greek yoghurt, is a classic healthy breakfast and a go-to snack choice for doctors. Cottage cheese, on the other hand, is made with salt and contains about 350 milligrams (or 15% of the daily value) of sodium per half-cup serving. Greek yoghurt does not contain any sodium. According to the Dietary Guidelines for Americans, adults should not eat more than 2300 milligrams of sodium in a day. Therefore, for those watching their sodium intake, cottage cheese may not be the best option.
In summary, both Greek yoghurt and cottage cheese are healthy, high-protein snacks that can help with appetite control. However, Greek yoghurt may be a better option for those looking to reduce their sodium intake and increase their calcium intake.
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Frequently asked questions
Cheese is made with salt and has a high sodium content, whereas yogurt generally does not contain any sodium.
Studies show that people who eat more yogurt are less likely to be overweight or obese. Eating protein-rich yogurt can increase feelings of fullness and promote weight loss.
Cheese is the most consumed fermented food in the United States and contains active bacterial cultures or probiotics. Some cheeses can lower blood cholesterol by 10-15%.
Yogurt gives us a healthier microbiome and improves our overall metabolism. Yogurt also contains active probiotics and vitamin K2, which may have positive health effects on the pancreas and insulin function.
Both cheese and yogurt can be part of a healthy diet. Yogurt is often recommended as a healthy breakfast or snack option, but cheese is also a good source of calcium and protein. However, cheese can be high in fat and salt, so it is recommended to choose yogurt more often than cheese.
