Why you shouldn't eat cottage cheese for breakfast and who can be harmed by it: an expert's answer. Exclusive

Nutritionist Alina Sapiha told us how to successfully combine cottage cheese and who should limit its consumption.

In an exclusive commentary for OBOZREVATEL, the expert explained why you should not eat this product for breakfast.

According to the nutritionist, cottage cheese is not recommended for breakfast as an independent dish because it has a high insulin index. And if you have such breakfasts in your diet on a regular basis, there is a high risk of developing insulin resistance in the future.

With this in mind, Alina Sapiha recommends eating dairy products and dishes based on them as a dessert.

If we talk about cottage cheese for breakfast, it can be a small part of it – it should be a salty dish combined with foods that have a low insulin index. For example, porridge with vegetables and herbs or a roll with pita bread, cheese, and herbs.

At the same time, cottage cheese cannot replace the main meal. At least because a balanced plate should contain proteins, fats, complex carbohydrates, and fiber. But it can be part of a meal as a protein and fat product.

If we're talking about the main meal, a good combination would be:

• Cereal to your taste
• Cottage cheese - 100 g
• Greek yogurt (2% fat) - 1 tbsp.
• Cucumber
• Bell pepper
• Parsley

Speaking of desserts, sugar-free banana cheesecakes are a great option:

• Cottage cheese (5% fat) - 200 g
• Banana -1 pc.
• Eggs - 1 pc.
• Semolina or rice flour - 1 tbsp.
• Vanilla sugar

According to the expert, there is a certain category of people who should limit or even better remove cottage cheese from their diet. In particular, those who are lactose intolerant.

So, you should be careful and know the right amount. Otherwise, it can cause symptoms such as bloating, diarrhea, and stomach upset.