Greek yogurt and cottage cheese may support health in several ways

Greek Yogurt vs. Cottage Cheese: Which High-Protein Snack Is Healthiest? However, there are some nutritional differences between the two

Greek yogurt and cottage cheese may support health in several ways

Greek yogurt and cottage cheese are high-protein dairy products that can be enjoyed as high-protein snacks and incorporated into healthy recipes. 

Both offer benefits, such as supporting muscle growth, protecting and strengthening bones, and encouraging healthy body composition. However, they have some nutritional, texture, and taste differences. 

Which Is Healthier?

Though more research has been done on Greek yogurt's specific health benefits, Greek yogurt and cottage cheese are both healthy and offer several health benefits.

Since they're made from milk, they have similar nutrition profiles and provide many of the same vitamins and minerals.

Protein

Greek yogurt and cottage cheese are high in protein, an essential nutrient for muscle health, bone health, blood sugar regulation, and appetite control. 

Following a high-protein diet is associated with lower body fat and higher muscle mass and strength. Protein helps you feel full after eating by slowing digestion and stimulating the release of hormones that make you feel full. Slower digestion also helps slow the release of sugar into your blood, preventing sugar spikes.

Bone Health

Greek yogurt and cottage cheese contain several nutrients that are important for bone health, including protein and calcium. Consuming optimal amounts of these nutrients supports healthy bone mineralization and can protect against fractures and osteoporosis, a disease that causes weak and brittle bones.

Heart Health

Eating low-fat dairy products, like Greek yogurt and cottage cheese, may also improve your heart health. Studies show that people who regularly consume low-fat dairy products have reduced blood pressure and lower rates of heart disease than people who consume low amounts.

Vitamins and Minerals

These dairy products are high in several essential vitamins and minerals, including vitamin B12, calcium, selenium, and zinc. Eating more cottage cheese and Greek yogurt can boost your overall nutrient intake and help you meet your daily needs for protein, vitamins, and minerals.

Nutrition Comparison

Here are the nutritional differences between a 1-cup serving of low-fat cottage cheese and low-fat Greek yogurt:

Similarities

Greek yogurt and cottage cheese have similar nutrition profiles. Both are high in protein, which makes them filling and good for muscle and bone health. They also contain a similar number of calories.

Greek yogurt and cottage cheese provide essential vitamins and minerals, including vitamin B12, calcium, selenium, and zinc. Vitamin B12 is essential for processes like neurological function, red blood cell production, and metabolism.

They're also rich in selenium and calcium. Selenium is needed for thyroid function and antioxidant protection. Calcium provides structure to your bones and teeth and is required for critical processes like nerve and muscle function.

Greek yogurt and cottage cheese can be sources of probiotics. Probiotic-rich foods may help support gut health by encouraging the growth of beneficial bacteria in the large intestine. It's important to choose products made with live and active cultures, which means they contain significant levels of live and active probiotics.

Differences

The main nutritional difference between Greek yogurt and cottage cheese is that cottage cheese tends to be higher in sodium. Most cottage cheese products have salt added during processing to enhance flavor, while most yogurt products are free from added salt.

If you're following a salt-restricted diet, it's best to choose cottage cheese products with low sodium or no salt added.

Which Is More Filling?

Since Greek yogurt and cottage cheese have similar protein contents, both can be filling meal or snack options. One cup of low-fat cottage cheese provides 23.5 grams of protein, while the same serving of low-fat Greek yogurt contains 25 grams.

Although the protein content of these products can vary from brand to brand, the overall difference in protein content per serving is minimal.

Studies show that eating protein-rich dairy products can increase feelings of fullness and promote weight loss. One study found that serving Greek yogurt reduced hunger after eating by 9% and 7% more than skim and whole milk, respectively.

Studies also show that people who eat more yogurt are less likely to be overweight or obese. While research on the specific health benefits of cottage cheese is limited, cottage cheese would likely offer the same benefits for appetite control.

Tips for Eating Greek Yogurt and Cottage Cheese

Greek yogurt and cottage cheese can be enjoyed on their own or added to meals and snacks. Here are a few ways to consume Greek yogurt and cottage cheese: 

• Top Greek yogurt or cottage cheese with berries and chopped nuts
• Add Greek yogurt to smoothies, soups, and sauces
• Blend cottage cheese with a sweetener, fresh fruit, and chocolate chips, then freeze the mixture until firm for a lower-calorie, higher-protein ice cream alternative
• Use Greek yogurt and cottage cheese as a base for homemade dips
• Enjoy cottage cheese with salt and pepper for a savory snack
• Fold cottage cheese into scrambled eggs and pancake mixes for an extra boost of protein
• Use Greek yogurt as a topper for tacos and burrito bowls
• Try substituting Greek yogurt for mayonnaise when making tuna, chicken, or egg salad
• Add cottage cheese to pasta and noodle dishes for a creamy texture

While Greek yogurt and cottage cheese can be used similarly in the kitchen, they have different tastes and textures. 

Greek yogurt is smooth and creamy, while cheese curds give cottage cheese a lumpy texture. Greek yogurt is tangier than cottage cheese, which has a milder but saltier taste. 

Risks and Considerations

Greek yogurt and cottage cheese can contain high amounts of added sugar. Yogurt and cottage cheese products that contain sweetened fruit purees or mix-ins, like cookie pieces or candy, are generally high in added sugar.

It's better to buy plain, unsweetened Greek yogurt and cottage cheese and then add your own toppings.

While some people with lactose intolerance may be able to consume small amounts of lactose without triggering symptoms, people who are very sensitive to lactose may experience gas, bloating, and diarrhea after consuming yogurt and cottage cheese.

Cottage cheese contains nearly 300% more lactose than Greek yogurt, so people with lactose intolerance may be able to tolerate Greek yogurt but not cottage cheese.

Greek yogurt and cottage cheese are not appropriate for people following certain dietary patterns, such as vegan and paleo diets. 

A Quick Review

Greek yogurt and cottage cheese are high-protein dairy products that contain calcium, B vitamins, and many other essential nutrients. 

Adding Greek yogurt and cottage cheese to your diet could support your bone and heart health, encourage better blood sugar control, and help you reach your body composition goals. 

Though both of these dairy products are healthy, they have different tastes and textures.

This story originally appeared on: Health News - Author:Jillian Kubala, RD