Is Cottage Cheese a Staple Keto Food?

Is Cottage Cheese a Staple Keto Food?

Is Cottage Cheese a Staple Keto Food?

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is cottage cheese a staple on the keto diet I mean we look at it we see high fat we see low carbohydrate we’ve seen moderate amounts of protein so it seems when we first look at it yes like hands down this is a great keto food okay but then we have on the other hand all the stuff that’s saying hey you should avoid dairy you should limit your dairy and this and that not in this so we don’t really know where we stand well I’m gonna clear it up for you I’m gonna give you a crystal clear breakdown of if cottage cheese is good or if it’s bad and if it is good what kind of cottage cheese should you look for if it is bad what should you be looking for it’s not always apples to apples we have to look at different things I will say in short cottage cheese is solid if you’re on a keto diet if you get the right stuff it works really well so we’re gonna break it all down including how it’s made so you have a full comprehension hey we have new videos just about every single day right now coming out at 7:30 a.m. Pacific time so just always keep it locked in on my channel hit that red subscribe button and then hit that little Bell icon so you can turn on notifications and never miss a beat okay so the first thing we’re gonna start with is how cottage cheese is made okay it sounds boring but it will add up alright so basically what happens is you take milk and you warm it up and then once milk is warmed up you add some kind of acidic component to it okay maybe it’s lime juice maybe it’s vinegar or hopefully it’s good healthy cultures okay what this does is it starts to separate the way okay starts to make it curdle a little bit so what happens is the way separates and you’re left with some of the casein proteins casein proteins are not bad contrary to what people will say it all depends on the kind of casein proteins okay so once that’s separated then they take the casein proteins those milk solids that are separating and they cut them up a little bit and when you cut those milk solids up more moisture leaves and when more moisture leaves more milk sugars leave and more whey protein leaves so you’re left with a pretty solid chunk of good old-fashioned casein protein which again is a good solid complete protein then they cook that a little bit more to cook even more moisture out of it so a good quality cottage cheese is actually going to be pretty low moisture and then a lot of times what can be done is good quality creams can be added in after the mix this is going to make it so that you end up with a higher-quality fat content but you’re not left with a bunch of moisture coming purely from milk sure in a way now I’ll talk more about way in a minute because ways not bad but way also spikes your insulin so we’ll talk about here in a second now when it comes to caissons there’s a lot of evidence out there that says some casein proteins are bad and that’s the operative word there being some they’re not all the same see if we go back in history we have different kinds of dairy we have different kinds of cows really you may have heard of a1 and a2 caissons before basically what this refers to is the fact that a1 caissons are the more modern proteins coming from more modern cows that are quite honestly a little bit more genetically altered and they’re going to have a little bit more in the way of a great fed diet things that just aren’t really good and then when you look at a2 proteins those are a 2 proteins that are coming from higher quality grass-fed grass-finished cows and they’re coming from ones that haven’t been hormone we altered a whole lot so where it actually makes a difference is in the amino acid chain that makes up a protein now I know this is a little complex so I’m gonna make it very simple we still have 209 amino acids that are making up the ultimate chain in casein protein okay it doesn’t matter what kind of case in it is good bad ugly still 209 amino acids what differentiates good casein from not-so-good casein is the 67th amino acid okay that 67th amino acid dictates everything all it takes is one amino acid to be different to change the whole protein structure so the whole point in saying all this isn’t to like slave over trying to find a specific a one or a two but really just go for good quality dairy if it’s not grass-fed dairy it’s not going to have the right fat profile and it’s not going to have the right protein profile to give you the benefit that you actually want on a ketogenic diet ok now let’s talk about specifics with the keto diet for a second okay with the keto diet you don’t want a big insulin spike okay this is just one of the most important things now if you really know what you’re doing you can manipulate an insulin spike that’s for more advanced applications but when you’re looking at the keto diet as a whole you don’t want big spikes and insulin okay whey protein spikes your insulin if you have a whey protein shake yes it can help you build muscle but a whey protein shake will also spike your insulin one of the reasons it helps you build muscle is because it does spike your insulin at a specific point in time so when we look at how casein protein is extracted and how cottage cheese is made by its very nature we’re getting rid of the way we’re getting rid of the milk sugars we’re getting rid of the way we’re getting rid of a lot of the components that carry some of the nasty things that dairy tends to carry around all right so what that means is we have a type of protein that isn’t going to spike your insulin all that much this is phenomenal for a ketogenic diet especially at night now casein protein also breaks down a little bit slower which means if you’re looking for something to satiate you a little bit more than yes it can be really really good so if you’re entering into a fast and you want to have a little bit more satiation then cottage cheese might be a great thing to start your fast with if again you’re comfortable with dairy you don’t have to consume it we look at the fatty acid profile the kinds of fats that are in cottage cheese it’s predominantly saturated fat we’re looking at like 50 to 60 percent saturated fat saturated fat is critical on keto and I have to go through this rigmarole for just a second because for those of you that don’t understand the importance of saturated fat on a keto diet and you need to hear this so saturated fat is gonna help with the myelination of your nerve so it’s gonna overall help with your central nervous system in general but it’s also going to actually contribute to a lessens level of inflammation in the body which believe it or not combats the things that lead up to atherosclerosis so saturated fat is very good on a keto diet now there was a study that was published in the American Journal of Clinical Nutrition took a look at over 2,900 senior citizen participants okay these were people that were over 65 years old and the study took a look at the overall fatty acid profiles in their blood plasma so these were seniors that were generally consuming a decent amount of fat coming from dairy now dairy fat is different in and of itself dairy fat can be very very good like when you look at grass-fed butter for instance it helps contribute to what’s called butyric acid or butyrate okay this is very powerful has a ton of health benefits save that for another video okay so when we look at the specific fatty acids they looked at they look at 10 to decanoic they look at heptad decanoic and they look at trans palma to lahic so these are three of the primary dairy fatty acids so then they study these participants and they took a look at them six years later and 13 years later and ultimately 22 years later at the end of the study when they concluded it they measured their fatty acid profiles and how much dairy fat they were consuming at the end of 22 years over 2400 of the participants had died now that’s not necessarily what we’re concluding the study from well they found is that those that did die ended up dying from other situations those that had higher levels of dairy fat in their blood had lower instances of cardiovascular disease and a 42% less risk of a stroke so saturated fat didn’t have much to do with that in fact saturated fat seemed to combat a lot of those issues so we know now that dairy fat saturated fat coming from Dairy is not a big deal okay especially on keto and your body’s thriving on fats again there’s a lot of big picture things that we have to look at so I’ve been talking about the different things you have to look at with cottage cheese be very very weary of most Cottage cheese’s even ones that say they’re organic okay I was walking through Trader Joe’s and I love Trader Joe’s and they’re organic Trader Joe’s cottage cheese actually has carrageenan in it has a bunch of benzoate and a bunch of preservatives in it so apparently carrageenan is used as a thickener and apparently you can still call a product organic even if it has carrageenan which is a thickener that’s literally one of the most inflammatory things in the world like it’s really really bad so if you guys do eat cottage cheese I do recommend you check out good culture these guys are really awesome I found them at Whole Foods and then ultimately ended up linking up with them so these guys have nailed it when it comes down to cottage cheese now there’s no special link or anything like that I just encourage you to go to the grocery store and get good culture there Whole Foods there are sprouts they’re at a lot of Kroger’s and major grocery stores so the cool thing about good culture we’re talking four ingredients they were talking milk and cream which you could really count as one ingredient if you wanted to and then we’re talking about live and active cultures we’re talking about Celtic sea salt so they’ve taken it a step further and are using Celtic sea salt instead of using iodized salt which honestly anyone that’s taking a step away from high tide salt I give major major props to this stuff is awesome coming from grass-fed cows so we’re gonna be a good quality fatty acid profile is this literally the only cottage cheese that is like that but cool thing is is they have a double cream heavy cream version that’s higher fat so it works really well for keto so again if you have a Kroger if you have a Whole Foods – make sure you check them out and use them as your cottage cheese plus the taste is amazing and you’ll never look back so let’s take a look with the keto diet the other things we have to look at okay magnesium content cottage cheese has a huge magnesium content when you are on a keto diet a lot of times you have trouble sleeping the reason is because you don’t have the insulin spike that is allowing what’s called trip a fan to go into your brain maybe you’ve remembered with Thanksgiving dinner to talk about tryptophan making you sleepy tryptophan itself doesn’t make you sleepy what tryptophan does is it allows the brain to process serotonin so basically tryptophan is a precursor to serotonin serotonin is what makes you feel good and feel relaxed so sometimes people on keto have a hard time getting relaxed and going to sleep well again it’s simply because of that magnesium will make you relaxed in a different way you see it activates what’s called the gaba receptors so it ends up making you relax through gamma-aminobutyric acid receptors which is a whole different world basically it just is the opposite of anxiety I mean gaba is what calms you down but then it also has another thing that occurs the muscular level called ion transportation so basically it makes it so that muscle cells can receive other minerals so they get the right electrical balance to relax you’ve probably heard people talk about taking magnesium to reduce muscle cramps okay well that’s why some cottage cheese in it’s a good quality form in a nice organic clean form has a really powerful way of helping you out with those overall not only muscle cramps but muscle stiffness and the things that keep you awake and make it hard for you to fall asleep so when we’re looking at the big picture of cottage cheese we have something that is high-protein something that is high fat that will absolutely work the best time to eat it is probably going to be either when you’re starting a fast like the night before or maybe a little bit before bed but quite frankly you can still have cottage cheese in the morning see I’m a big fan of having higher fat foods in the morning simply because you have less risk of those fats actually going to fat storage so if you’re going to have something like the double cream good culture cottage cheese having it in the morning just makes a little bit of sense because less impact of the fats on a negative fashion in your cells so you can get away with a little bit more people always think the cottage cheese has to be consumed at night because it digests slow well why not consume it in the morning that it digests slow so that you don’t snack all the way till lunch or so you can go a longer period of time without eating just again flip-flopping it looking at in a different way so once again do your due diligence there are not many cottage cheeses that are out there that are clean period and that is why I have taken such a strong stance for so long against cottage cheese as far as what you find in a normal grocery store cottage cheese can just be a sketchy world it honestly could be a superfood on keto it is a superfood on ketta you just have to be diligent about which one you pick up and stay away from the carrageenan at all cost as always keep it locked in here in my channel and I’ll see you in the next video

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Is Cottage Cheese a Staple Keto Food?

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Is Cottage Cheese a Staple Keto Food? – Thomas DeLauer

Nutrition Facts:

One serving of full-fat cottage cheese contains
Calories: 120
Fat: 6 grams
Protein:14 grams
Carbohydrate: 3 grams
One serving of skim-milk cottage cheese contains
Calories: 90
Fat: 2.5 grams
Protein: 11 grams
Carbohydrate: 6 grams

Cottage Cheese Overview

Cottage cheese is made by adding an acid (lime juice or vinegar) milk which causes a separation of the milk solids from the whey

As the acidity of the milk increases, curds of casein protein separate from the whey

This can be done by adding a bacterial culture that produces lactic acid or a food-grade acid such as vinegar

After the curd is formed, it is gently cut into pieces that allow additional whey to drain from the curds

The curds are further cooked and pressed gently, and are then rinsed and salt is added

Note on Casein:

Beta-casein proteins make up around 30% of milk’s proteins and comes in one of two genetic varieties: A1 and A2

A2 is the original variety that all cows used to have, with A1 appearing somewhere around 5,000 – 10,000 years ago through a mutation

BCM-7 is a bioactive opioid peptide which is formed in much greater levels when we consume dairy with A1 beta-casein when compared to A2 beta-casein

BCM-7 has been linked to delayed digestion, gastrointestinal inflammation, pain and bloating


Fat: ~50% saturated fat

Study – The American Journal of Clinical Nutrition

Researchers studied the effect of dairy fat on mortality risk and cardiovascular health in over 2,900 U.S. seniors, aged 65 and above

The researchers measured the participants’ blood plasma levels of three fatty acids contained by dairy products (pentadecanoic, heptadecanoic, and trans-palmitoleic) at the beginning of the study in 1992, 6 years later, and then 13 years later

During the 22-year follow-up period, 2,428 of the participants died – of these deaths, 833 were due to heart disease

However, none of the three fatty acids examined correlated with the risk of total mortality

In fact, high circulating levels of heptadecanoic fatty acid were associated with a lower risk of death from heart disease

Also, adults with higher levels of fatty acids overall were 42 percent less likely to die from stroke, revealed the analysis

They’re a small proportion of total saturated fatty acids in milk fat, but they are accepted biomarkers of dairy fat intake


Since keto diets mostly eliminate carbs, dietary sources of tryptophan are also eliminated

Magnesium binds to gamma-aminobutyric acid (GABA) receptors – GABA is the neurotransmitter responsible for quieting down nerve activity

Muscle Relaxation: Magnesium relaxes the muscles in the intestines, which can help to establish a smoother flow as the stool passes through the bowels

Stool Softener: Magnesium draws water into the intestines, working as an osmotic laxative


A reduced carb intake also results in blood insulin levels decreasing

And when under conditions of low insulin, the kidneys absorb less sodium and excrete more into the urine – the primary action of insulin on sodium balance is exerted on the kidneys to stimulate sodium reabsorption

A lack of sodium on keto can cause the brain to send signals to the adrenal gland to increase the release of stress hormones


Phosphorus is a basic building block of your DNA, as well as ATP, the energy molecule that makes muscle movement possible

Specifically, all energy production and storage are dependent on phosphorylated compounds, such as adenosine triphosphate (ATP) and creatine phosphate


This is a nutrient that’s a key component of a healthy thyroid gland and it reduces inflammation by inhibiting NF-kB and its activation of interleukin-6 and TNF-alpha production

Selenium is also essential to the proper functioning of glutathione peroxidase – glutathione is 100% dependent on having a selenium atom at its core for proper function


rbGH (recombinant bovine growth hormone), is a genetically engineered hormone injected into dairy cows to increase milk production

rBST raises the concentration of insulin-like growth factor-1 (IGF-1) in treated cow milk

During development of the mammary system, IGF-1 increases cell proliferation and the formation of mammary ducts

IGF-1 has been shown to stimulate growth of human breast cancer cells


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