Paneer: A Love Affair with Caution - Exploring the Potential Side Effects of Excessive Consumption

When we talk about vegetarian food, the first thought of most people would be paneer or cottage cheese, which is made from curd milk. While it is undoubtedly delicious and a good source of protein, consuming too much of this dairy delight can have some significant side effects.

gain weight
Although cheese is relatively low in calories and fat, its excessive consumption can lead to excessive calorie intake, which if not balanced with physical activity can potentially result in weight gain.

High cholesterol
The British Heart Foundation (BHF) reported that cottage cheese is high in saturated fat and salt. So eating too much cheese can raise cholesterol levels, which can increase the risk of high blood pressure and cardiovascular disease.

Kidney stones
Cheese is rich in calcium. While this is generally beneficial for bone health, excessive calcium intake can contribute to the formation of kidney stones in susceptible individuals. The National Kidney Foundation (NKF) recommends that you consume no more than 1000-1200 mg of calcium per day to avoid calcium stones.

Sodium concerns
Many commercially produced cheese alternatives have added salt, which can increase sodium intake. As shared by the BHF, high sodium levels can contribute to high blood pressure and other health problems.

Additionally, the NKF states that excess sodium causes calcium to leak into your urine, increasing the chance of kidney stones.

Low nutritional diversity
If you fill up on cheese, you may be missing out on nutrients found in other food groups. A varied diet ensures you get a wide range of essential vitamins and minerals. That is why it is important to have a balanced diet instead of overindulging on one particular food.

Effects on bones
While dairy products are a good source of calcium, excessive intake can lead to imbalances in calcium and phosphorus levels, potentially affecting bone health. A study published in The American Journal of Clinical Nutrition found that cottage cheese reduces the calcium and potassium content of milk by 50% and may adversely affect bone health.