Paneer, the versatile fresh cheese that’s a staple of Indian cuisine, certainly has a lot going for it. It’s a good source of protein, calcium and other nutrients. It’s tasty and can be used in a variety of dishes. And it’s a vegetarian-friendly option. What’s not to love?
Like most things, paneer is best enjoyed in moderation. Eat too much of it too often, and this benign cheese can start to negatively impact your health. Let me share a cautionary case study.
Anil was a 35-year-old software engineer who loved paneer. He ate paneer dishes almost daily – mutter, shahi, paneer, tikka, you name it. While his vegetarian diet was generally relatively healthy, his frequent consumption of paneer meant he was getting a lot of saturated fat and calories.
At his annual checkup, Anil’s doctor noted elevated LDL cholesterol and triglyceride levels. He had also gained 7 kilos over the past year, pushing his BMI into the overweight category. While paneer wasn’t the only culprit, I advised him to cut back on the creamy, cheesy dishes.
Paneer is high in saturated fat, with 100 grams containing over 18 grams. Diets high in saturated fat can increase levels of LDL cholesterol, contributing to atherosclerosis and increasing the risk of heart disease and stroke. The full-fat milk and cream often used in paneer dishes only amplify this effect.
Paneer is also quite energy-dense, meaning it packs a lot of calories in each bite. Eating large quantities frequently can lead to weight gain over time, as it did for Anil. Excess weight, especially around the waist, is itself a risk factor for various health issues like type 2 diabetes, hypertension, and certain cancers.
Do you know what’s the lesson here? Enjoy paneer, but in moderation as part of a balanced diet. Have it a couple of times a week instead of daily. Opt for paneer dishes incorporating plenty of vegetables without drowning in rich, creamy sauces. Grill or bake the paneer rather than deep frying it. And remember to include other protein sources in your diet too, vegetarian (lentils, beans, nuts) and, if you eat them, non-vegetarian (eggs, fish, lean meat).
Paneer has a deserved place in a healthy diet, but indulging in cheese can quickly become excessive. Practice portion control and balance it with other foods for a healthier lifestyle.
