When we talk about vegetarian food, most people's first thought will be paneer or cottage cheese, which is made from curdling milk. While it's undoubtedly delicious and a good source of protein, consuming too much of this dairy delight can have some notable side effects.
Weight Gain
Although Paneer is relatively low in calories and fat, overconsumption of it can lead to an excessive calorie intake, potentially resulting in weight gain if not balanced with physical activity.
High Cholesterol
The British Heart Foundation (BHF) informed that cottage cheese is high in saturated fat and salt. Hence eating too much paneer can cause cholesterol levels to rise, leading to high blood pressure and an increased risk of cardiovascular disease.
Kidney Stones
Paneer is rich in calcium. While this is generally beneficial for bone health, consuming excessive calcium can contribute to the formation of kidney stones in susceptible individuals. The National Kidney Foundation (NKF) recommends that you should not consume more than 1000-1200 mg of calcium per day to avoid calcium stones.
Also Read: Kidney Stones: Initial Symptoms To Know If You Have It
Sodium Concerns
Many commercially produced paneer options contain added salt, which can lead to increased sodium intake. High sodium levels can contribute to high blood pressure and other health issues, as shared by BHF.
Additionally, NKF relayed that excess sodium causes calcium to leak in your urine, potentially increasing your chances of developing kidney stones.
Lower Nutrient Diversity
If you fill up on paneer, you might miss out on the nutrients found in other food groups. A varied diet ensures you get a wide range of essential vitamins and minerals. That is why it is essential to have a balanced meal instead of bingeing on one particular food.
Also Read: Secret To Maintaining A Balanced Diet: Expert Shares Her Recommendations
Effect on Bones
While dairy products are a good source of calcium, overconsumption can lead to imbalances in calcium and phosphorus levels, potentially affecting bone health. A study published in The American Journal Of Clinical Nutrition found that cottage cheese reduces the calcium and potassium content of milk by 50%, and can adversely affect bone health.
In conclusion, the key to enjoying paneer without experiencing these side effects is moderation. That is why you must consume paneer as a part of a balanced diet that includes a variety of foods like vegetables, fruits, grains, and lean proteins. Also, it's important for you to know that everyone's tolerance for paneer and dairy products varies, so pay attention to how your body reacts and adjust your consumption accordingly. A balanced and mindful approach to your diet is always the best way to enjoy your favourite foods while promoting your health.