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Cottage Cheese- Superfood or Silent Killer? | Keto Cheese | Proteins on Keto-
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 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.

Benefits:
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.

https://academic.oup.com/ajcn/article/108/3/476/5052139?guestAccessKey=c18b1acf-2778-42b9-8d72-878c0e86cdbf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4942867/

Magnesium:
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

Sodium:
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:
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.

Selenium:
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.

rBST:
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.

Resources:
1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818854/
2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5593102/
3) https://academic.oup.com/ajcn/article/108/3/476/5052139?guestAccessKey=c18b1acf-2778-42b9-8d72-878c0e86cdbf
4) https://www.ncbi.nlm.nih.gov/pubmed/28666853