Is Paneer Healthy 💪 ? 11 Benefits, Risks and Side-Effects

Paneer is believed to be a healthy option in staple Indian Diet. This brings us to the question – Is Paneer Healthy for real or just a belief. Lets find out.

Paneer Health Facts  

Paneer has an incredible health composition that makes it an ideal food to include in the diet. It is commonly consumed in South Asian cuisines, that includes India, Nepal, Sri Lanka, Bangladesh, and Pakistan. This non-melting farmer cheese is prepared by heating the milk as well as curdling it by adding vinegar, lime juice, and food acids too. People love to eat it in the moist form called “chhena.”

It has high amounts of calcium and protein and assists in the efficient functioning of the body. Is Paneer Healthy ? It is a remarkable source of energy and prevents dental decay. Due to the valuable benefits that paneer offers to a person, it is considered to be a beneficial addition to our balanced diet. It is an amazing source of high-quality protein, mainly for vegetarians. In addition to it, this food is also packed with important minerals such as potassium and selenium. Potassium helps curb memory loss, whereas selenium is beneficial in the treatment of infertility treatments. The abundant amount of calcium in it aids in developing stronger bones and teeth in a person.

Nutritional Composition in 100 grams paneer

  • Calories: 260
  • Total Fat: 20.5 g
  • Total Carbohydrate: 1.4 g
  • Protein: 18.2 g
  • Vitamins and Minerals: 210 mg (1)

Is Paneer Healthy ? Lets know in depth

is paneer healthy ?
is paneer healthy ?

Health Benefits of Paneer

Due to the impressive nutritional Composition of paneer, its inclusion in the daily diet gives you the following health advantages:

Aids in bodybuilding 

Paneer is loaded with good quality protein that helps in muscle building. It is an important nutrient that helps repair muscles to make them stronger and denser. Paneer is beneficial in sportspersons who need high fluid and wish to develop stronger muscles.

It is a good way to keep hunger at bay. Paneer is a highly energetic food that offers instant energy to your body after performing heavy exercises. It fulfills calorie needs and enhances the development of the bones in the body.  

Develops stronger bones and teeth

Our teeth and bones are made from an important nutrient, i.e., calcium. Paneer is an abundant source of calcium as well as phosphorus that assists in keeping your teeth, bones, and gums strong and healthy. It also prevents gum decay. The high availability of Vitamin D with the calcium protects the enamels of the tooth, prevent tooth cavities, and maintains good dental health. Regular consumption of paneer keeps oral cavities at bay.

Enhance metabolism in the body

Another benefit of eating paneer is that it boosts your metabolism. This food is an instant source of energy that fuels your body to perform the desired functions in the body efficiently. In this way, the consumption of paneer keeps your body in the best functional state.

Paneer is a high protein food with plenty of polyunsaturated and monounsaturated healthy fats that helps lower the body weight in a person. It helps manage weight and reduce the chances of insulin resistance syndrome.

Lowers joint and body pain

Paneer has the ability to lower back and body pain in the body. The presence of omega 6 fatty acids and omega 3 fatty acids in it aids in combating rheumatoid arthritis and other bone-related issues in the body. It helps a pregnant woman to lower the possibilities of stillbirth and other types of disorders in the body. 

Prevents specific types of cancer

When you regularly consume paneer, it also helps you ward off the possibilities of cancer in the body. It has valuable minerals such as potassium and selenium in it that keeps your body in the best health. It not just combats cancer but also prevents the cancer-causing cells from building in the body. The presence of cancer-protecting agents as conjugated linoleic acid, sphingolipids, etc. aids in the prevention of colon, breast, prostate, and stomach cancer. (2)

Prevents skeletal distortion

The high Vitamin D content helps prevent skeletal deformation that causes hip and joint pain in the body—the presence of magnesium and vitamin K aids in building calcium-rich bones. Magnesium is helpful in developing beneficial enzymes and leads to the proper functioning of muscles and nerves too. 

Helps prevent stroke

Stroke is mostly caused when a high amount of blood flows to the brain. Elderly people are mostly affected by this problem. Paneer is an effective natural remedy that aids in reducing blood pressure and help prevent stroke in the body. It has potassium that helps prevent muscle cramps.

Enhances the immune system

If you want a healthy and strong immune system, then start incorporating it into your daily diet. The improved immune system keeps you protected from various types of viruses and bacterial infections. It is beneficial to cure ailments such as cough, bronchitis, asthma, etc. It is beneficial for children and elderly people who have low immunity power in their bodies.

Better memory and concentration

Paneer has high amounts of vitamin B that helps build cartilages in the body. It has good amounts of vitamin B that provide an adequate amount of nutrition to people. It is essential to consume paneer on a daily basis to improve memory and concentration in children. It benefits them a lot in their studies.

Lowers stress caused due to menopause 

Paneer is not just good for children and old people, but also in adults. It is beneficial for people who are in their menopause. In addition to lowering menopausal stress, the high calcium content in paneer also helps in the prevention of osteoporosis in women.

Increases the number of sperms in the body

Paneer has high amounts of zinc in it that helps build biological functions in the body. It aids in the adequate development of sperms that helps fight infertility in men. It is a beneficial food that addresses the problems related to low sperm motility and low sperm count in the body. The high amount of zinc prevents sperm-related diseases and is helpful for the brain, muscles, and the entire immunity system. (3)

Paneer Risks and Side-Effects

Paneer is loaded with protein, calcium, and various beneficial minerals that make it a healthy inclusion for your health. Is Paneer Healthy or not largely depends on these risks. It can even cause a wide range of side-effects in a person. These includes: 

Development of cholesterol

Paneer is also a very energetic food, so if you suffer from hypertension, cardiac ailment, or diabetes, you should eat it in moderation. As paneer has high amounts of fat, it can lead to high levels of cholesterol in the body. People who have a sedentary lifestyle may develop cholesterol due to its regular consumption. So, people who suffer from any of the above health issues should avoid or reduce their intake.  

If you are eating paneer then it is very important to incorporate regular exercise that helps burn calories that you gain by eating it. Eat it as a post-workout meal to get it properly digested in the body. In this way, it gives you health benefits without increasing cholesterol levels in the body

Dairy Allergies

Another side effect of eating paneer is that you can experience allergic reactions in those who suffer from dairy allergies. Freshly prepared cheese, i.e., paneer has high amounts of lactose that can cause trouble in people who are lactose intolerant. These people are not advised to eat paneer and should stay away from it. 

Food Poisoning

As paneer is a moist product, it is likely to perish fat. It is required that you only purchase from a reputable shop. This will ensure you of its high-quality. If you eat bad quality paneer, it can cause the development of skin allergies in people. It can lead to dehydration and loose motion in the body. In some cases, eating poor quality protein can cause food poisoning in the body. 

High-quality paneer ensures that its moisture content is under admissible limits. The sodium content has the ability to cause hypertension that can, in turn, enhance the possibilities of a heart attack in the body.

Can cause stomach issues

Paneer can pose stomach issues if you overeat it. People who have a weak digestion system, the high-calorie paneer can upset their digestive system. They can notice bloating, gas, diarrhea, indigestion, flatulence, constipation, acidity, stomach pain, and other digestion-related issues in them. The possible reasons for this discomfort could be the presence of two high-quality proteins as casein and whey in it. 

So, if you are old, or have a weaker digestive system, then it is important to consume it only in low amounts and also on an occasional basis to save yourself from these undesirable side effects.   

Can cause you heart issues

Paneer is high in sodium that does make it beneficial for people who suffer from hypertension. When you consume it, the sodium level in the body can get elevated and pose discomforting issues in your body. Due to this reason, if you suffer from heart issues, then you need to reduce its intake or stop its consumption completely. (4)

These benefits and risks of Paneer consumption should be good enough to find is paneer healthy or not.

Commonly Asked Questions – Is Paneer Healthy ?

Is paneer healthy and good for weight loss?

Paneer has high amounts of protein that keep you fuller and prevent untimely hunger pangs in the body. It controls the insulin in the body and enhances metabolism in the body. Due to better metabolism, your body digests all the consumed calories effectively without storing them in the form of fat. The presence of linoleic acid helps to burn existing body fat.

Is paneer healthy as a fat or protein?

Paneer is an incredibly nutritious food that has almost all nutrients that the body needs for optimal functioning in the body. 100 grams of paneer provides a fairly high amount of fat in it, i.e., 20% to 22% and 17% to 19% protein and 2.0% to 2.7% protein in it. This shows that it is a high-fat food.  

Who should not eat paneer?  

The following people should not consume paneer: 
1. those who have a sedentary lifestyle
2. those who have a weaker immune system
3. those who are lactose intolerant and allergic to dairy products
4. those who suffer from diabetes, obesity, heart issues, stroke, etc. 

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About Dr. Manoj Sharma

Dr Manoj Sharma is a cardiovascular electrophysiologist, a pioneer in catheter evacuation giving authority in arrhythmia the administrators, pacing, catheter expulsion and implantable defibrillator use. He is in like manner proficient about general cardiology, echocardiography and cardiovascular catheterisation.

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