The hashtag #veggieswithmustard has received over 380 million views, so how healthy is this meal? And can it aid in long-term weight loss?
Let us begin with the nice things. Nutritionally, the mustard and cottage cheese trend has quite a few redeeming characteristics.
“Cottage cheese is an excellent and convenient source of protein and calcium,” says Danielle Smith, a registered dietitian at Top Nutrition Coaching. “The sausage also contains protein, which is essential for long-term weight loss and promotes stable blood sugar levels, more consistent energy levels, and focus throughout the day.”
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Meanwhile, the vegetables produce fiber, which aids in the sense of fullness. They also help the liver operate and combat inflammation. Even mustard has certain advantages. “Mustard can be a great way to add flavor to foods (like cottage cheese) without adding a lot of calories or unhealthy fats,” added Smith. “Mustard seeds also contain antioxidants such as phenolic compounds and flavonoids, which help neutralize harmful free radicals in the body and protect cells from oxidative stress (1).”
So far, so good, but don’t go reaching for the cottage cheese just yet.
Drawbacks
Smith offers some words of warning. “Cottage cheese and sausage are both typically high in sodium,” she says. Smith believes that eating this way may not be sustainable in the long run due to the low carb level.
Jenna Hope, a registered dietician, had similar worries. “If the diet is restricted to vegetables, mustard, a sausage, and cottage cheese, there may be a risk of nutritional deficiencies due to a lack of variety,” she noted.
She also stated that eating the same foods every day can contribute to poor gut health owing to a lack of variety.
Can the Mustard and Cottage Cheese Diet Help to Lose Weight?
While the nutritional benefits of eating mustard and cottage cheese regularly are debatable, many people claim on social media that they have more energy, are less bloated, and feel better overall since eating this manner.
What could be the reason behind this?
“This could be because they are no longer consuming other foods that contributed to bloating, rather than the beneficial effects of these foods themselves,” Hope explained. “For example, if an individual’s diet was high in salt, sugars, and refined carbohydrates and they start consuming more cottage cheese, vegetables, and mustard, they’re likely to feel better because the salt and sugars have been reduced.”
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Smith concurred and stated that it is dependent on your previous diet. “If you went from eating a highly processed lunch (think burgers and fries) or an incomplete meal like a bagel with cream cheese, then eating protein and antioxidant-rich vegetables will make you feel better,” she said. Furthermore, vegetables are abundant in fiber, which encourages more regular bowel motions and, as a result, less bloating (2).
How Diet Trends Might Promote Harmful Restricted Eating Habits
So the mustard and cottage cheese trend isn’t entirely negative. It contains a lot of protein, calcium, and fiber. It should not be used as a weight loss aid and should only be a tiny element of a well-balanced diet. Otherwise, it may promote restricted eating habits.
“This is an unusual trend with some underlying irresponsible messaging,” Hope explained. “It appears that mustard is being used to mask the taste of lower calorie foods, encouraging people to eat a more restrictive diet.”
If a person consumes this daily, Hope believes there is a risk of elevating these meals to a “safe” pedestal, making other foods feel less “safe.” She believes that eating the same things every day can lead to negative attitudes toward other foods.
In a nutshell? Consider the mustard and cottage cheese lunch a treat rather than the foundation of your diet.
Healthy Alternatives to the Mustard and Cottage Cheese Diet
There’s no denying that the appeal of the mustard and cottage cheese fad stems from its ease of preparation. So, what other low-effort nutritious snacks and dinners are there?
A robust salad, according to Smith, is a terrific choice. “You could use a pre-cooked bean blend, either frozen or from a BPA-Free can, pre-cooked quinoa or brown rice, sliced avocado or a small handful of nuts for healthy fats, leftover veggies from the night before, dressing of your choice, or a little olive oil and vinegar,” she suggests. Another quick and nutritious option she likes is a chicken wrap. “Opt for a sprouted grain tortilla, leftover grilled chicken (rotisserie or pre-cooked grilled chicken strips work too!), mixed greens, hummus, and a little feta, with veggies on the side,” she suggests.
These selections are quick to prepare and have an excellent combination of proteins, fiber, complex carbohydrates, and healthy fats. When it comes to eating healthy, especially while trying to lose weight, many people become fixated on one cuisine or fast cure. However, restricting your diet in this manner is not good for your health and may lead to an unhealthy connection with food. “It’s really important to find a balance when it comes to nutrition and healthy eating,” Hope says.
“Try to include a variety of whole foods, such as nuts, seeds, beans, pulses, fruits, and vegetables, as well as some high-quality protein, such as chicken, fish, eggs, and good quality dairy,” she suggests. She warns against fashionable diets and suggests asking yourself if you can picture yourself eating this way in five years or even six months. “If not, don’t do it,” she advises. “Instead, consider your ultimate goal and then make gradual changes that will help you get there.”
References:
- Dua A, Chander S, Agrawal S, Mahajan R. Antioxidants from defatted Indian Mustard (Brassica Juncea) protect biomolecules against in vitro oxidation. Physiol Mol Biol Plants. 2014 Oct;20(4):539-43. doi: 10.1007/s12298-014-0260-4. Epub 2014 Aug 15. PMID: 25320478; PMCID: PMC4185051.
- Bae SH. Diets for constipation. Pediatr Gastroenterol Hepatol Nutr. 2014 Dec;17(4):203-8. doi: 10.5223/pghn.2014.17.4.203. Epub 2014 Dec 31. PMID: 25587519; PMCID: PMC4291444.
Source: Medindia
