Is Paneer Keto Friendly?

Wondering what to add to your keto diet that can be as delicious as it is healthy? In that case, paneer would be your answer. Paneer is what you should include in your keto diet! Why? Read on to find out!

People get on diets for all sorts of reasons; some to lose weight, some to gain, some on their doctor’s advice, and others for the reactions they receive when they tell people they’re on a diet. Diet culture has taken over the world, and now, there are diets to cater to everyone’s needs.

One of the most popular reasons for getting on a diet is weight loss, and ideally, every weight loss diet is custom-made to an individual’s requirements. However, if you were to look for a generic diet that you’d find on the internet, the keto diet is what you’d probably come across.

The keto diet might sound daunting, but it really isn’t. In this article, we’ll talk about the keto diet, the nutrients in paneer, and whether paneer is keto-friendly or not.

What is The Keto Diet?

The ketogenic diet, also known as the keto diet, is one of the most popular weight-loss diets. It consists of healthy fats, adequate amounts of protein, and limited amounts of carbohydrates. The idea is to gain more calories from fats than carbs. While on a keto diet, the body is depleted of its sugar reserve, and as a result, it starts breaking down fat to produce energy.

A ketogenic diet helps in weight loss by boosting your metabolism while reducing your appetite. It also helps in insulin resistance and metabolic health. In a research conducted, the keto diet showed positive results with regard to weight loss and a significant decrease in the body mass and cholesterol levels of the individual [1].

Paneer, a brief

Paneer is an Indian cheese that is made from curdling hot milk. The acid used to curdle the milk determines the flavor your paneer is going to carry. Once the milk is curdled, the solid particles, mostly milk protein and the nutrients from milk, separate from the whey. The whey is then drained, and the paneer is left aside to set. Once set, it has the same texture as that of firm tofu. It can be sliced, grated, and also used as a crumble. Paneer can be fried, tossed in a pan to add in a salad, added to curries, and consumed as a side dish. Although you can eat it raw, we would advise you to cook it before consumption.

Paneer Nutrition Facts per 100g 

The following are paneer nutrition facts per 100g according to the USDA [2].

Now that we know what a keto diet is and what nutrients paneer is rich in let’s talk about whether or not paneer is ketogenic.

Is Paneer Keto Friendly? 

As discussed, a keto diet consists of foods rich in fats and proteins but low in carbohydrates. Consuming foods like this will help keep your keto diet on the right track; by right track, we mean the state of ketosis your body enters when on a low carb, high fat, and moderate protein diet. When in ketosis, your body burns fat due to a shortage of carbohydrates to release compounds known as ketones that are then used as fuel by your body [3]. 

Paneer as an ingredient is rich in proteins and fats but comparatively low in carbohydrates. This makes it an ideal part of a keto diet. So the answer to your question of whether paneer is ketogenic or not would be yes.

Yes, paneer is keto-friendly or in other words is ketogenic and, in fact, is one of the highly recommended food items to be consumed when on a keto diet.

Other food options you could consider are,

• Cauliflower rice instead of regular rice
• Yogurt
• Nuts and Seeds like almonds, pecans, etc
• Berries
• Coconut and Olive Oil
• Eggs

How to Consume Paneer when on a Keto Diet? 

Ensuring your carb count is low is essential to stay true to the keto diet when consuming paneer. You can add paneer to your salad, to dishes that have other keto-friendly ingredients like chicken, cheese, yogurt, etc., or can incorporate it into foods like parathas (paneer paratha).

One of the most popular dishes that you could whip up with paneer is palak paneer.

This dish is essentially just spinach puree with pan-tossed paneer pieces. It can be consumed with rice or roti. However, it is best to avoid rice when on a keto diet.

Also known as cottage cheese, paneer can be used in various different forms. You can make a spread and top it off with some avocados, you could add it to your scrambled eggs, pasta, lasagna, incorporate it into  your oats, or even just use it to make a dip.

FAQ’s

Q: Will paneer increase weight?

A: No. Paneer will not increase your body weight. In fact, it nourishes your body and provides it with sufficient amounts of protein, and is actually one of the highly recommended ingredients when on a weight loss diet.

Q: Is the keto diet safe?

A: If the keto diet is followed under the guidance of a nutritionist or a dietician, then yes, it can be safe. Getting on any type of diet can be harmful to the body both physically and mentally; therefore, always consult a doctor or a professional before making such decisions.

Q: Will the keto diet increase cholesterol?

A: Yes. Some studies suggest that a keto diet can increase your cholesterol levels. It is not suited for people with high cholesterol levels. Before getting on a diet, always consult a doctor and ensure that this is the right decision for you.

Wrapping Up

With all the diets on the internet, it is often hard to find one that suits your needs; and even if you do happen to find one, how would you know what to include in your diet?!

It was keeping this in mind that we wrote about paneer and if it is keto-friendly. 

So is it keto-friendly? 

Yes, it is. 

 It is low on carbs and high on fats and proteins, which is exactly what one should look for when on a keto diet. Paneer is a versatile ingredient and can be used in various dishes. 

 However, it is important not to overdo its consumption and for you to consult a dietician and a nutritionist before getting on a diet and adding or taking food options off of it.

References

1. Dashti, Hussein M et al. “Long-term effects of a ketogenic diet in obese patients.” Experimental and clinical cardiology vol. 9,3 (2004): 200-5.
2. USDA. “Paneer” Food Data Central, (2019)   
3. Masood W, Annamaraju P, Uppaluri KR. Ketogenic Diet. [Updated 2021 Aug 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; (2021).