Paneer During Pregnancy – Benefits, Side Effects & Precautions

Pregnancy requires you to make correct choices in terms of food, not only for your health but also for your unborn baby’s well-being. If you are wondering whether to add paneer (unsalted cottage cheese) to your pregnancy diet, then you are at the right place. In this article, we shall discuss the various health benefits of consuming paneer in pregnancy and also address risks, if any. We have also provided some delicious paneer recipes that you can easily make to spice up your pregnancy diet. But let’s first find out whether or not paneer is safe for consumption during pregnancy.

Can I Eat Paneer in Pregnancy?

If you’re wondering whether or not you can include paneer during pregnancy, if paneer is good for pregnancy, then the answer is yes. The answer is simple: paneer is safe to consume during pregnancy only if it is made with pasteurised milk (1). Indian cottage cheese or paneer made with raw milk or unpasteurised milk should be strictly avoided as it may contain Listeria bacteria, which can cause an infection called listeriosis (2).

You can add paneer to your pregnancy diet if you are not lactose intolerant. Paneer is a rich source of calcium and first-class protein and thus, can be included to meet the daily recommended dosage (3). It is also recommended to eat cooked versions of paneer to make it easier to digest.

Now that you have got the answer to “Is paneer safe during pregnancy?” let’s take a look at its nutritional value and health benefits.

How Much Paneer Can You Eat While Pregnant?

Now that you know that you can include paneer in your pregnancy diet, the next question that will come to your mind is how much paneer you can eat when pregnant. Well, paneer should be eaten in moderation during pregnancy. Generally, 50-100 g of paneer is appropriate for a pregnant woman to consume. But do consult your doctor to know exactly how much paneer you can eat when pregnant.

Nutritional Value of Paneer

Here’s the nutrition you’d get from approximately 100 grams of paneer:

Source: USDA (4)

Benefits of Eating Paneer During Pregnancy

The benefits of paneer for pregnancy are numerous. It, therefore, is a great food item for mothers-to-be. Some of these benefits are discussed below:

1. Good for Teeth and Bone Formation: Paneer is rich in calcium and phosphorus (5). It is, therefore, beneficial for the formation and development of your baby’s teeth and bones. The minerals also support the proper functioning of the nervous system and help ward off bone demineralisation during pregnancy.
2. Provides Energy: Paneer, a rich source of protein, helps increase stamina and provide energy. It will help you monitor your pregnancy symptoms, especially morning sickness in the first trimester.
3. Great Source of Protein: Paneer is rich in protein and thus ideal for pregnant women who are constantly looking for ways to meet their protein requirements. Protein is also very important for the growth and development of your unborn baby (6).
4. Helps Control Body Weight: Paneer satiates hunger pangs during pregnancy. By making you feel full, it can help you keep your weight in control.
5. Helps Control Blood Sugar: Eating paneer during pregnancy can also help control high blood sugar during pregnancy. Paneer is highly recommended in meals and can also be consumed in the form of a snack.
6. Helps Deal With Pain: With pregnancy comes joint pain and aches, which may make you very uncomfortable. Paneer has anti-inflammatory properties and can help reduce pregnancy-associated pains and swelling to some extent.

Side Effects of Eating Paneer When Pregnant

Eating paneer in excessive quantities can lead to the following side effects:

• Paneer has a high sodium content and can raise your blood pressure.
• Eating a large amount of paneer may lead to indigestion, stomach trouble, and, in some cases, may cause food poisoning as well.
• Excessive intake of high-fat paneer can lead to weight gain during pregnancy.

All this information could be overwhelming, but there’s nothing to worry about when it comes to eating paneer during pregnancy. Remember, the key is to consume it fresh and in moderation.

During pregnancy, you might be drawn towards some food items without even realising. Although paneer is a healthy option, too much of it could cause medical issues. You also need to ensure you take some precautions while consuming this food item. Read on to know more.

Precautions You Need to Take While Eating Paneer During Pregnancy

As mentioned earlier, moderation works best when it comes to including paneer in your pregnancy diet. Apart from that, you might be wondering how to eat paneer in pregnancy. Well, you need to take the following precautions while eating paneer during pregnancy:

• Make sure you consume paneer that is made from pasteurised milk, as that made from unpasteurized milk may cause indigestion. The best thing that you can do is eat homemade paneer.
• It is recommended not to eat raw paneer during pregnancy as it could be home to breeding bacteria, which could be harmful to you and the baby growing inside you.
• Make sure you check the expiry date of the paneer if you have procured it from the market. If made at home, consume it within 2-3 days. Paneer is a perishable food item and cannot be stored for long.
• It is suggested that you buy paneer from a renowned store or a good brand and check the labels to confirm it is good-quality paneer. Ask the shopkeeper, “Is paneer pasteurised?”
• Refrain from eating discoloured, dried or cracked paneer; it may be stale and not good for consumption.

How to Make Paneer at Home Effortlessly?

Paneer can be easily made at home. Here’s how you can make approximately 200 grams of paneer with a litre of milk:

What You Will Need?

• 1-litre milk (preferably full-fat milk)
• 1 teaspoon of a souring agent (vinegar or lemon)

How to Prepare?

1. Heat the milk in a heavy-bottomed pan.
2. Bring it to a boil over medium flame.
3. Once the milk boils, take the milk off the stovetop.
4. Add the souring agent and keep stirring till the paneer coagulates and the water separates from it.
5. You may add some ice to bring the temperature down. Adding ice or cold water allows the paneer and the water to cool faster and makes it easier to handle the paneer with your hands.
6. Now that the mix is cooled down, strain the water with the help of a muslin cloth.
7. Squeeze out all the water.
8. Your homemade paneer is ready to be used.

Now you know how to make paneer at home. Please bear in mind that this paneer is still uncooked/raw. When you want to make your favourite paneer recipe, you must cook it appropriately to prevent any health issues. Still wondering why you cannot eat uncooked paneer? Read on to find out.

Can You Eat Uncooked Paneer During Pregnancy?

If you love eating paneer, then any form of paneer may tempt you. However, you need to be cautious when it comes to consuming uncooked or raw paneer during pregnancy. This is because raw paneer is prone to bacteria, and consuming paneer, especially the store-bought one, may lead to health problems in spite of being made from pasteurised milk. To avoid any health-related complications, refrain from eating uncooked paneer during pregnancy.

We have emphasised enough on eating paneer in moderation. In this section, we shall take a look at the side effects of overeating paneer.

Pregnancy Dishes That Are Safe to Eat in Pregnancy

Everyone loves paneer and dishes made using paneer. But during pregnancy, you must be very careful about what you eat. Here are the names of some of the paneer dishes that you can relish during this time.

1. Palak Paneer

A quite healthy and tasty way of adding paneer to your pregnancy diet. Plus, you get to enjoy the dual benefits of spinach as well as paneer.

2. Aloo Paneer Chat

A great lip-smacking snack that works as a great mid-day snack to munch on when feeling hungry.

3. Paneer Tikka

Everyone’s favourite paneer tikka is safe to be consumed during pregnancy. But try and prepare it at home.

Paneer Recipes for Pregnant Women

You may easily make the following paneer recipes and give an exciting twist to your everyday pregnancy meals.

1. Spicy Paneer Skewers

This is a simple snack recipe and can be used as a side dish.

What You Will Need:

• 200 grams paneer (cut into cubes)
• 2-3 medium-sized capsicum (cut into cubes)
• 1 medium onion (cut into cubes)
• 1 cup hung curd
• 1 tbsp ginger garlic paste
• 1 tsp chilli powder
• 1 tsp turmeric powder
• 1 tsp carom seeds
• ½ tsp garam masala
• 1 tsp coriander powder
• 1 tsp chaat masala
• ½ tsp black pepper powder
• 1 tbsp oil
• Juice of a lemon
• Salt to taste

How to Prepare:

1. Put hung curd in a big bowl, add all the spices and salt to it.
2. Add ginger-garlic paste and some oil to the mixture.
3. Add chopped paneer cubes and vegetables into the curd mixture.
4. Let it marinate for at least an hour.
5. Take the paneer and vegetable cubes and thread them alternately onto skewers or toothpicks.
6. Shallow fry them in a pan for approximately 3-4 minutes or until done.
7. Once done, sprinkle chat masala and lemon juice.
8. Eat them just like that or with some pudina chutney.

2. Palak Paneer

This is a delicious, easy-to-make, main-course dish that you can have with a flatbread or rice.

What You Will Need:

• 200 grams paneer (cut into cubes)
• 500-600 grams of spinach leaves
• 2 chopped medium-sized onions
• 2 chopped medium-sized tomatoes
• 1 tbsp ginger garlic paste
• 1 tbsp clarified butter
• ½ cup fresh cream
• 1 tsp chilli powder
• 1 tsp coriander powder
• 1 tsp garam masala powder
• 1 tsp cumin powder
• Salt to taste

How to Make:

1. Blanch the spinach leaves. Once done, churn them into a fine paste.
2. In a pan, heat some clarified butter. Add chopped onions and cook them till they turn golden brown.
3. Add ginger-garlic paste and cook for 1-2 minutes.
4. Add tomatoes and give it a good mix. Cover the pan and let it cook for 6-7 minutes, or until the tomatoes turn soft.
5. Add all the spices and salt, and cook for 2-3 minutes.
6. Add the spinach paste to the pan and mix.
7. Cover the pan and cook for 5 minutes.
8. After the spinach paste is cooked, add the paneer. Cook on a medium flame for a couple of minutes.
9. Add cream and mix well.
10. You may choose to fry the paneer cubes in some ghee if you do not mind some extra fat in your diet. Fry them on medium flame till they are slightly golden in colour, and cook in the palak paste only for a minute or two.

3. Paneer, Tomato and Red Onion Salad

A paneer-rich salad that you can enjoy before lunchtime.

What You Will Need:

• Paneer cubes
• Red onion – sliced
• Tomato
• Olives

How to Make:

1. Combine small paneer cubes with sliced red onion, tomatoes and olives.
2. Serve this salad over a bed of lettuce.

4. Paneer Veggie Wrap

A super tasty warp made using paneer, and easy to make at home.

What You Will Need:

• Paneer cubes
• Slices carrots
• Other vegetables of your choice
• Tortilla

How to Make:

1. Wrap up a mixture of paneer cubes, sliced carrots, cucumber and other veggies inside a tortilla.
2. Enjoy the wrap with your favourite dipping sauce for a quick lunch.

Paneer Alternatives During Pregnancy

Paneer and pregnancy are a great duo when consumed in moderation, as it is high in calcium compared to milk and curd. However, if you are lactose intolerant, you might want to stay away from paneer and try these healthy and equally nutritious alternatives instead:

• Tofu: Made from soy beans and is high in protein and calcium
• Chickpeas: Fibrous and fulfilling; you can make soups or salads.
• Quinoa: Rich in iron and protein; subsides cravings
• Almonds: Rich in healthy fats; have them raw or toasted.
• Greek Yoghurt: Loaded with calcium and probiotics; make smoothies or add in granola.

FAQs

1. Is it safe to eat raw paneer when pregnant?

You should avoid eating raw or uncooked paneer during pregnancy, even if it is made from pasteurised milk. Always cook the paneer before you eat it to remove any harmful bacteria present in it.

2. Can consuming paneer in pregnancy improve your baby’s skin?

No scientific evidence proves that eating paneer during pregnancy improves a baby’s skin.

3. Is it safe to eat paneer daily during pregnancy?

Paneer is a powerhouse of calcium and protein that helps pregnant women with their nutrient requirements. However, due to fat content, it can also cause weight gain and digestive issues if consumed in excess (6). Thus, if you want to consume it daily, take small amounts.

Overall, paneer can be a good food item for pregnant women who are not lactose intolerant. With some precautions, you can add paneer to your diet and reap its benefits during pregnancy.

Also Read:

Apple during Pregnancy
Peanuts when Pregnant
Consuming Ghee in Pregnancy
Can You Eat Tofu while Pregnant

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Sources References

1. Cleveland Clinic – Nutrition During Pregnancy: Foods To Include and Foods To Avoid

2. NHS – Foods to avoid in pregnancy

3. UNICEF – What to eat before, during and after pregnancy

4. USDA – Paneer

5. Maternal Health Division Ministry of Health & Family Welfare Government of India – My Safe Motherhood Booklet for Expecting Mothers

6. PubMed Central – Paneer production: A review