Are you cutting down on dairy for fear of high cholesterol? Then it's time you got to grips with Paneer.Paneer is keto-friendly, delicious, and packed with nutrients, but does it raise your blood cholesterol? Studies state that this is not the case.
Does massaging your fat help you...
Does massaging your fat help you...
As a vegetarian or someone who doesn't prefer meat, people often assume that you're not getting as much protein as if you were to eat meat.
The only ingredient we can use to shatter this myth or misconception is paneer.
Paneer is keto friendly; it's delicious, full of nutrients and versatile; hence it can be used in a variety of ways. However, since it is rich in proteins and fats, it is often viewed with skepticism. Does Paneer cause high cholesterol? Is Paneer Safe for Heart Patients? Is Paneer safe? These are some questions that go through people's minds.
To answer all of these questions and more, we decided to address this topic and we hope that you will find answers in this article that will put your mind at ease or help you make an informed decision.
Paneer, a staple of Indian cuisine also known as 'cottage cheese', has found a place in everyone's hearts. It's essentially just cheese made from curdling hot milk. The acid used to curdle the milk will determine the flavor your paneer will carry.
Once the milk has curdled, mostly the solid particles arenutrients from milkand milk protein, separated from the whey. The whey is then drained and the paneer set aside to set.
Once firm, it has the same texture as firm tofu. It can be sliced, grated and also used as crumbles.
What about the nutrients in Paneer? How nutritious is this ingredient and what health benefits can it offer?
To get to these questions, let's first look atPaneer's nutritional value.
According to the USDA, the following nutritional information for paneer is per 100g.
|321 kcal Energy|
|nutrient||Content in 100g||RDA (% of total RDA)|
|Total carbohydrates||3,57 g||130 g (2,7 %)|
|Zucker||3,57 g||30 g (11,9 %)|
|protein||21,43 g||52g (41,2%)|
|total fats||25 gr||77g (32%)|
|Saturated fats||16,07 g||30 g (53,5 %)|
|cholesterol||89mg||300 mg (29,6 %)|
|calcium||714 mg||1000mg (71,4%)|
|Vitamin A||214 µg||900 micrograms (23.7%)|
|Magnesium||8 mg||420 mg (1,9 %)|
|Sodium||18mg||2000 mg (0,9 %)|
Paneer is loaded with proteins, fats, and other nutrients, and the health benefits it can provide are plentiful.
Some of the notable health benefits are:
Helps reduce body fat and increase metabolism[2,3]
Linoleic acid in Paneer may help modulate immune function, resynthesize glycogen and potentiate bone mineralization.
It also increases lipolysis and reduces the accumulation of fatty acids in adipose tissue.
Maintains blood sugar levels
The magnesium in Paneer can help control the body's blood sugar levels. The high protein component in Paneer also prevents abrupt swings in the body's blood sugar levels as it aids in the slow release of sugar into the blood.
Maintains healthy bones
Paneer is rich in calcium, and this mineral is known to help maintain your bones and teeth. It is also needed for our heart, muscles and nerves to function properly and for our blood to clot.
Paneer may not only have health benefits. You wouldn't be wrong to assume that consuming Paneer can have its downsides, but is cholesterol a part of the side effects of consuming Paneer?
Before we answer that question, it's important to clarify what cholesterol is and if it's as bad as it sounds.
Cholesterol, is everything bad?
A good amount of cholesterol is made by your liver and some of it comes from your diet.
Cholesterol is of two types
- Low Density Lipoprotein (LDL)
- High Density Lipoprotein (HDL)
LDL is considered the bad type of cholesterol that, when it builds up in the body, can cause harmful side effects. It can cause plaque to form on the walls of the arteries in your brain and heart. Left untreated, this can lead to heart disease, heart attacks, and even strokes.
On the other hand, HDL is the relatively “good” cholesterol. It is said to be beneficial as it can play a role in removing the dangerous cholesterol from your blood.
Excess cholesterol can be dangerous for your health and body; however, it's not so bad if produced within limits. It can help protect the outer covering of cells, allow for proper digestion, produce vitamin D, and play a role in regulating your hormones.
Now that we know cholesterol isn't that bad, let's answer the questions about whether Paneer causes high cholesterol and whether it's safe for heart patients.
How does Paneer affect cholesterol levels?
Since paneer is also known as cottage cheese, it is often referred to as a type of cheese. Dairy products like milk and cheese are known to increase a person's cholesterol levels depending on how much the person consumes. Some studies suggest that there is no link between a person's blood cholesterol levels and the cholesterol-rich foods they eat. However, what affects your blood cholesterol levels and your risk of heart disease are the fatty acids and trans fats.
Consuming paneer in moderation has no real impact on your cholesterol levels. It does not raise, lower, or cause fluctuations in blood cholesterol levels. However, that depends a lot on how you consume it and how much you consume.
But is Paneer safe for heart patients and people with high cholesterol?
Of course, it's best to consult a doctor before consuming paneer or any form of cheese or dairy. However, consumption of Paneer has not shown any side effects for heart patients, so it would not be an exaggeration to say that it is safe for heart patients.
Always consult a doctor before adding or subtracting any food to your diet; especially if you have a heart condition or may have high blood cholesterol.
frequently asked Questions
Can You Eat Paneer If You Have High Cholesterol?
Yes, you can eat paneer if you have high cholesterol. Your blood cholesterol levels are unrelated to the cholesterol-rich foods you may be eating. However, it is best to only decide whether or not to include Paneer in your diet after consulting a doctor.
What are the Worst Indian Foods for High Cholesterol?
Although an Indian diet can be extremely healthy and appetizing, the method of preparation can sometimes compromise its nutritional value.
Some of the foods to avoid if you have high cholesterol are:
- Pakoras or fried food
- Sweets such as jam, rasgulla, etc.
- Extra masala added to your meat preparations
Which Foods Raise Cholesterol the Most?
It is known that foods high in saturated and trans fats raise cholesterol levels the most. Fatty meats, full-fat dairy, butter, coconut oil, palm oil, and most fried take-out foods and commercially baked items like cakes, cookies, buns, and pastries are some foods to avoid to keep high cholesterol in check.
What Are the Worst Foods for High Cholesterol?
Foods high in saturated and trans fats are the worst foods for high cholesterol.
A few foods you want to avoid are:
- Fatty Meat,
- whole milk products,
- coconut beer,
- Palm oil,
- Fried food to take away
- Baked goods such as cakes, biscuits, rolls and pastries
Having an ingredient like paneer that's as versatile and equally nutritious as an option when you're relying on a vegetarian diet for your daily meals is a blessing in disguise. However, most people have questions on their minds about its fat content and how it might affect your cholesterol levels.
Paneer is nutritious and safe to consume in the right proportions. It will not drastically affect your cholesterol levels. However, we advise you to consult a doctor if you have a heart condition or could have other health complications. Regardless of what information you are given, it is always best to check in with a doctor.
- USDA. "Paneer"Food Data Center, (2019).
- Whigham, Leah D. et al. "Efficacy of conjugated linoleic acid in reducing fat mass: a meta-analysis in humans."The American Journal of Clinical Nutritionvol. 85,5 (2007): 1203-11.
- Lehnen, Tatiana Ederich et al. "A Review of the Effects of Conjugated Linoleic Fatty Acid (CLA) on Body Composition and Energy Metabolism."Journal of the International Society of Sports Nutritionvol. 12 36. (2015).
- Barbagallo, Mario, and Ligia J. Dominguez. "Magnesium and type 2 diabetes."World Journal of Diabetesvol. 6,10 (2015): 1152-7.
- "Calcium and vitamin D: important at any age" health informationNIH Osteoporosis and Related Bone Diseases –National Resource Center (2018).
- US Department of Health and Human Services. "Blood cholesterol | NHLBI, NIH.”National Heart, Lung and Blood Institute, (2021).
- Soliman, Ghada A. "Dietary cholesterol and the lack of evidence in cardiovascular disease."nutrientvol. 10,6 780. (2018).