Cottage cheese has surged in popularity as a high-protein food touted for building muscle and promoting fat loss, with recipes featuring the ingredient circulating widely online. However, a research review found that the scientific evidence supporting these health benefits is far less abundant than the viral trend suggests.
Researchers conducting the review did not identify any published studies directly examining the effects of cottage cheese on muscle mass, growth and function. No studies were found investigating whether eating cottage cheese leads to meaningful changes in body weight or body composition. Much of the current hype surrounding cottage cheese is based only on what researchers know about protein in general, rather than evidence specific to the food itself.
Cottage cheese is relatively low in fat compared with many other cheese varieties, making it high in protein relative to its fat and calorie content. The protein comes predominantly from casein, a slower-digesting protein that causes a more prolonged release of amino acids compared with proteins such as whey. Researchers have suggested that casein's slower digestion could help people feel fuller for longer.
Studies examining cottage cheese's effects on insulin response found that it stimulated greater insulin release than several other protein sources, including egg white, lean beef, turkey, fish and soy. However, individual studies on cottage cheese's effects on energy expenditure and appetite found that it did not appear to affect these factors differently from other protein sources when matched for calories and macronutrients.
While the nutritional characteristics of cottage cheese make some health claims biologically plausible, researchers cautioned against confusing plausibility with evidence. Despite the lack of direct scientific evidence, cottage cheese remains a protein-rich food that can be included as part of a healthy diet, researchers noted. They said it is important that when health claims are made, clarity is provided about where the evidence ends and speculation begins.
