Paneer is one of the humble ingredients used in making a variety of delicacies. It is a type of fresh cheese that can be prepared easily at home. Be it spicy delights to mouth-watering desserts, paneer is used extensively in Indian cooking. It is greatly cherished for its versatile flavour, creamy texture, and satiating nature. This nutrient-dense dairy product confers a treasure trove of proteins, vitamins, minerals, and healthy fats that delivers umpteen health incentives. Is paneer good for diabetes, if you have this question, this article is for you?
Paneer Nutrition
Paneer is a source of complete protein that encompasses all essential amino acids. It contains a good amount of beneficial monounsaturated fatty acids(MUFA), which maintain the lipid profile and diminish bad cholesterol levels. The key MUFA in paneer is oleic acid which has been credited to maintaining blood pressure. While ample reserves of alpha-linolenic acid, a polyunsaturated fatty acid helps in burning fat and lowers the risk of heart disease. While it contains a minimal amount of carbs than legumes thus assist in regulating blood sugar spikes and controls weight. Aside from these, it also contains fair amounts of phosphorus, calcium, selenium, zinc, and manganese.
Also Read: Pack your Protein Punch with Paneer
Health Benefits Of Paneer
Prevents Cancer
Packed with vitamin D and calcium, both nutrients hold a significant role in averting the risk of breast cancer. Paneer contains sphingolipids and proteins that suppress the growth of colon and prostate tumours in the early stages.
Fortifies Bone Health
Paneer contains vast reserves of calcium and vitamin D, which are vital nutrients for building stronger bones and averting the risk of fractures. In addition, calcium is essential for maintaining the functioning of the neurological and muscular systems.
Supports Weight Loss:
The goodness of healthy fatty acids and proteins in paneer keeps you satiated and controls hunger pangs. Thus, adding paneer to your diet regimen is a perfect choice to reach your fitness goals.
Promotes Digestive Function
The wealth of minerals like phosphorus and magnesium in paneer aids in improving the functioning of the digestive system. Magnesium works as a natural laxative, while phosphorus helps with normal digestion and excretion.
Improves Overall Health
Paneer is a storehouse of essential nutrients that aids to optimize overall health and well-being. Imbued with potassium it controls blood pressure and averts the risk of stroke. Apart from this, potassium prevents muscle cramps and regulates fluid and electrolyte balance.
Also Read: Make Fresh Paneer At Home, Then Try These Yummy Recipes
How Paneer Benefits Diabetic Patients?
Paneer is ideal and wholesome food option for diabetes as its low in carbohydrates and has a low glycaemic index of 27. Thus, it averts blood sugar spikes and maintains glucose levels under control and has no negative effect on health. Being a good source of essential amino acids and healthy fats, it keeps you satiated and reduces calorie intake.
The presence of linoleic acid triggers a fat-burning mechanism in the system. Paneer is a powerhouse of antioxidants and other essential nutrients that is valuable in repairing the pancreas cells and improving insulin secretion. Besides these panner is essential for enhancing cardiac health, strengthening bones, and promoting digestive function. Even studies claim that adding paneer to the regular meal plan may help in losing surplus kilos and lower the risk of developing type 2 diabetes.
Recommended Paneer Intake For Diabetics
Diabetics can have paneer twice to thrice a week about 100 grams as the main source of protein. If consuming daily do not have more than 60 grams of paneer.
Ways To Add Paneer Into Diet Regimen
Some of the healthier ways to add paneer to your diet regimen include:
- As a standalone appetizer drizzled with spices and herbs
- To make wholesome salads
- Nutritious and filling wraps or rolls
- To make rich curries and flavourful dishes
- Stuffed paratha
Side Effects of Over-Consumption of Paneer
Remember to cook paneer using a very low amount of oil and consumed in moderate amounts, as excess intake of paneer can lead to:
- Increased cholesterol level
- Overweight
- Retention of fluid due to high sodium content
Conclusion:
Paneer is a great food choice for diabetes, as it is low in glycaemic index and high in protein. Being intrinsically rich in linoleic acid, calcium, potassium, magnesium, and vitamin D, paneer aids in losing weight and optimizing digestive health, thus making it a wholesome food for people with diabetes. Though paneer is a milk product, people with lactose intolerance can have it without any digestive issues. This humble dairy product aids in maintaining overall health and well-being.
