Short Answer: Cottage cheese is good for PCOS. Because it has protein, calcium, and selenium, and they can help you control your blood sugar and insulin, strengthen your bones and teeth, regulate your menstrual cycle and ovulation, reduce inflammation and oxidative stress, and improve your thyroid function and immune system.
Polycystic ovary syndrome (PCOS) is a condition that affects your ovaries, the female reproductive organs that make eggs.
In PCOS, your body produces too much of a hormone called androgen, which can interfere with the normal development and release of eggs.
This can lead to various health problems, such as irregular periods, infertility, acne, excess hair growth, and cysts in the ovaries.
One of the key factors in managing PCOS is diet.
What you consume can affect your blood sugar, insulin, and inflammation levels, which can impact your PCOS symptoms and overall health.
To effectively manage PCOS, you should consume protein-rich foods like lean meat, fish, eggs, and cottage cheese, and avoid refined carbohydrate-rich foods like white bread, pasta, rice, and sugary drinks.
Now, cottage cheese is a fresh cheese made from skimmed milk by draining curds but retaining some of the whey and keeping the curds loose.
People usually eat cottage cheese as a snack, a breakfast item, or an ingredient in salads, dips, and desserts.
Cottage cheese is good for PCOS because it contains protein, calcium, and selenium, which are beneficial for PCOS.
One cup of cottage cheese can give you 28 grams of protein (56% of your daily needs), 187 milligrams of calcium (19% of your daily needs), and 20 micrograms of selenium (36% of your daily needs).
Protein can help you feel full, control your appetite, and regulate your blood sugar and insulin levels.
Protein can also support your muscle growth and maintenance, which can boost your metabolism and burn more calories.
Calcium can help you strengthen your bones and teeth, which can prevent osteoporosis, a common complication of PCOS.
Calcium can also help you regulate your menstrual cycle and ovulation, and reduce the risk of endometrial cancer.
Selenium can help you reduce inflammation and oxidative stress, which can worsen PCOS symptoms and increase the risk of chronic diseases.
Selenium can also help you improve your thyroid function and immune system, which can affect your hormonal balance and fertility.
Furthermore, cottage cheese is a dairy product and dairy products are good for PCOS.
Because, dairy products can provide you with essential nutrients, such as vitamin D, iodine, and magnesium, that can support your reproductive health and prevent deficiencies.
You can eat one or two servings of cottage cheese per day safely.
More than that can cause digestive issues, such as bloating, gas, and diarrhea, especially if you are lactose intolerant or sensitive to dairy.
Also, you shouldn’t eat cottage cheese if you have a milk allergy or a severe case of lactose intolerance to prevent an allergic reaction or severe digestive distress.
Because, cottage cheese still contains some lactose and milk proteins that can trigger these conditions.
You can buy fresh cottage cheese in your local market or can order it from online.
Always choose cottage cheese that is low in fat, sodium, and additives, and high in live cultures.
Because, these factors can affect the nutritional quality and freshness of cottage cheese.
You can store cottage cheese in an airtight container in the refrigerator for up to 10 days or in the freezer for up to 3 months.
Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing PCOS effectively.
I always recommend my PCOS patients to follow a PCOS-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.