Jerusalem Post
ByDR. MAYA ROSMAN
They are on the table of every Israeli family, but is there an important nutritional difference between them? Dr. Maya Rosman explains.
Many of us approach the cheese refrigerator and choose according to taste or the current promotion. But despite the white and similar appearance, cottage cheese, ricotta or white cheese – differ nutritionally. So let’s make a comparison:
1. The Calcium Battle: Why Is Ricotta Preferable?
The differences in calcium amounts between the cheeses are not accidental and stem from the production process.
White cheese and cottage cheese: During their production process, part of the calcium “escapes” with the whey liquids. Therefore, a standard white cheese will usually contain about 100 mg of calcium per 100 grams. Some companies artificially fortify the cheese to reach 200 mg.
The advantage of ricotta: Ricotta cheese is produced by reheating the whey. In this process, the calcium is retained at a particularly high concentration.
Contrary to old myths, studies show that calcium added to food (such as in fortified cheeses) is absorbed with similar efficiency to calcium naturally found in milk, so there is no concern about consuming fortified cheeses in order to reach the recommended daily allowance.
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2. Protein Quality: Quantity Versus Quality
Cottage Cheese (Quantity)
Cottage cheese is an accessible “protein bomb.” With about 11–12 grams of protein per 100 grams, one container provides close to half of the recommended protein amount for a meal for an average person.
The main protein in cottage cheese is casein – a protein that digests slowly and provides a steady flow of amino acids to the blood.
Ricotta (Quality)
Ricotta is based on whey protein. This is the protein with the highest biological value in nature. It is absorbed at peak speed in the muscles and contains a high concentration of the amino acid leucine, which serves as the “starter” for muscle building. For those who train, ricotta is almost “protein powder in a container.”
3. The Satiety Mechanism: The Psychology of Texture
Why is it harder to stop eating cottage cheese than white cheese? The grainy texture of cottage cheese is created by washing the curd in water, which removes the acidity and lactose and leaves pearls of protein.
Studies in the field of behavioral nutrition (as published in Appetite) show that food texture has a dramatic effect on the feeling of satiety.
The grainy texture of cottage cheese requires a longer chewing action than smooth white cheese. This “exposure time” in the mouth causes the brain to release satiety hormones earlier, and for us to feel fuller for a longer time – even though it involves exactly the same calories.
4. The Myth of Fat Percentage and Calcium
A common mistake is the belief that fat is needed in order to absorb calcium.
The facts: Calcium absorption mainly depends on the presence of vitamin D and intestinal acidity, and not on the fat percentage of the cheese.
The calorie calculation: The difference between 5% and 9% is negligible at the tablespoon level (about 4 calories), but significant at the container level. For those trying to lose weight, switching to 1% cottage cheese is an effective tool: You get all the protein and calcium at half the number of calories of a 9% container.
5. The Sodium and Additives Trap
White cheeses are a significant source of sodium (salt) in the Israeli diet. But it is worth noting that flavored cheeses (olives, garlic–dill) usually contain more salt in order to enhance the taste. In addition to that, the food industry also uses salt as a preservative.
When choosing between cheese with additives and adding fresh vegetables at home, the homemade option will always win in nutritional values and significantly reduce daily sodium intake.
So What Is Preferable?
For bone building and osteoporosis prevention: Ricotta (at least 5% fat in order to also enjoy a bit of vitamin A).
For muscle building and maximum satiety: Cottage cheese (with low fat percentages if eating a large amount).
For an easy and inexpensive spread: White cheese, preferably from the calcium-fortified types.
