Is Eating Paneer Daily Healthy? Expert Weighs In

Paneer is a staple in almost every Indian household. It's versatile, nutritious, and a go-to food item, especially for vegetarians. But one frequently asked question is whether it is healthy to consume paneer daily. For a food item loved by all and rich in composition, you tend to think whether daily consumption does more good than harm. 

To understand this better, we spoke to Bharathi Kumar, Nutritionist, Fortis Hospital, Nagarbhavi, Bengaluru, who shared her take on incorporating paneer into the diet.

Nutrient Content In Paneer

Paneer is often considered one of the superior vegetarian sources of protein. It contains approximately 18 grams of protein in 100 grams, which helps support muscle repair and growth and is particularly useful for teenagers, adults with active lifestyles, and older adults who strive to prevent the loss of muscle mass.

Bharathi added that paneer is also an excellent source of calcium, which is an essential mineral that helps make bones and teeth stronger, regulates contraction and relaxation of muscles, and prevents osteoporosis. “A daily intake of paneer in moderation can support bone health, especially in women and those with low calcium intake,” she said.

Additionally, paneer also contains Vitamin D, phosphorus, and healthy fats, which contribute to better immunity, nerve function, and hormonal balance.

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Is Daily Consumption of Paneer Safe?

According to Bharathi, yes, but with an appropriate portion and cooking. She explained, "Having paneer daily is absolutely fine for most healthy people, provided the quantity consumed is controlled. The recommended serving size is 50 to 100 grams per day for adults. Paneer is a natural, minimally processed food. The problem is rarely paneer itself but how much and how it’s cooked.”

Fried or richly cooked gravies of paneer are full of cream and butter and will result in excessive saturated fat intake. Hence, it will cause weight gain and cholesterol imbalance.

"Opting for grilled, sautéed, or lightly cooked paneer retains the nutrients and doesn't add extra calories," Bharathi suggested.

Who Should Be Cautious About Daily Paneer Consumption?

While paneer is extremely beneficial, some people should avoid it:

• Lactose-intolerant individuals: Most people can tolerate paneer better than milk, but large quantities may be associated with bloating or discomfort.
• People with high cholesterol: Paneer contains saturated fat. “People with high LDL levels should stick to smaller portions or opt for low-fat paneer,” said Bharathi.
• Weight-watchers: Paneer contains a lot of calories, and its unnecessary munching or over-consumption may slow down the process. However, if consumed in moderation, it can help weight loss by making you feel fuller for longer.

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Benefits of Eating Paneer in the Right Way

Here are a few expert-approved benefits of eating paneer the right way:

• Helps with weight management: High protein content suppresses hunger.
• Improves muscle strength: Ideal for fitness enthusiasts and vegetarians who need more protein options.
• Improves bone health: Particularly for females, children, and older persons.
• Balances blood sugar levels: As Paneer contains a low glycemic index, it is suitable for diabetics in moderation.

“Paneer can absolutely be a part of your daily diet if you focus on moderation and healthy cooking methods,” Bharathi concluded.

Bottomline

Paneer can be consumed every day and has many health benefits, provided one consumes it in moderation, prepares it healthily, and customises it to individual health needs.