Paneer Nutrition : Here's All you Need to Know

   Paneer is an important part of the Indian cusine, & like any other food, is nourishing & healthy when taken in the right amounts. Paneer or Cottage Cheese is a very popular food in India.

   Paneer is a made by curdling milk using food-derived acid from lemon, sour curd, vinegar, or critic acid. It carries the goodness of milk with it. The content of carbs in Paneer is relatively low but it does contain fats & some minerals as well. However, the content of fat in the Paneer will depend on the fat content of the type of milk that it is made from.

   The name 'paneer' is derived from Persian 'panir' & its origin has been atrributed to Iranian, Afghan, Portugeuse, Invaders & Settless, but whoever introduced it to India, today this mildy flavored, non-fermented, non-melting farmers cheese is an integral part of our cuisine.

   Typically, paneer made from cow's milk has following "Paneer Nutrition Facts 100 gm

• Carbohydrates : 1.2 gm
• Proteins : 18.3 gm
• Fats : 20.8 gm
• Minerals : 2.6 gm
• Calcium : 208 gm
• Phosphorus : 138 gm
• Energy : 256 kcal

Health benefits of Paneer & Nutritional Value of Paneer :

(1) Protein :

   Paneer is a good choice for proteins, especially in a vegeterian diet. Paneer helps in muscle building & de-stressing. It is a great way to replace animal protein in the diet. With a biological value of protein being 80-86%, it contains all the nine essential amino acids. Proteins are the building blocks of our cells; they are also essential for maintaining growth, repairing tissue, keep our immunity in top shape, maintaining our blood volume & are essential part of almost every hormone & enzyme.

(2) Fats :

   In Paneer are about 20% & it is a rich source of Saturated fats. But it also has healthy Monounsaturated fats. The Omega-3 fatty acid is known to control the lipid profile. The presence of Potassium in Paneer also helps to reduce the stress on the heart by lowering Blood Pressure & Contraction of blood vessels thereby reducing the risk of heart attacks.

(3) Carbohydrates :

   Paneer contains lower amounts of Carbohydrates, as compared to dals which help in the Indian diets where Carbs are very high as it is.

(4) Fat Burn :

   Paneer can also help increase Fat burn because Paneer is a great way to lose weight. It is rich in Protein which takes longer to digest leaving you feeling full for a long duration. It also contains Conjugated Lionelic Acid, a PUFA fat which is known to improve Metabolism & burn out fat much faster.

(5) Calcium & Phosphorus :

   Being a milk product, Paneer is a rich source of Calcium & Phosphorous, both of which are crucial for our Musculosketal health. Calcium is essential for our heart Muscules & Nerves to function properly. It helps in maintaining good bone, health & teeth. Phosphorus is present in every cell of our body & is needed to release energy, maintain the acid-bsse balance & it also supports growth.

(6) Diabetics :

   Paneer is also healthy food choice for Diabetics. Due to the low content of Carbs in Paneer, its consumption is safe for people suffering from Diabetes. It has a low Glycemic index which also helps in regulatinf blood sugar. I always advice diabetics to start their meal with a couple of bites of Protein, it helps prevent on Insulin rush & also proteins in a meal help slow down the release of energy preventing sugar spikes & also help in promoting longer satiety.

Paneer Side Effects of Paneer Nutritional Facts :

Is Paneer Good for Cholestrol :

   It has a relatively high content of Fat & Cholestrol & may not be a good choice for those suffering from hypertension.

Is Paneer Good for Lactose Intolerant :

  Paneer contains about 2.4% Lactose which cannot be extracted as it adds to  the texture & taste. The present of Lactose through adds to the Paneer Nutrition value, but it can become a Hindrance to people which are Lactose Intolerant. However, panner can still be taken in smaal amounts if you are not extremelyintolerant to Lactuse.

       So take an advantages from Paneer & live Healthy. If u like this article then share with ur frndz n families so they also take an advantage with you. Don't forget to follow me so whenever i will post new article or recipes u get a notification. Thankz have a nice day dear.