Are you a fitness enthusiast or just want to boost your protein intake? Paneer can be a nutritious food product to meet your protein requirement, especially if you’re a vegetarian. But nowadays, paneer adulteration has reached its peak, with 83% failing to fulfill quality standards. This can make you wonder, “how to choose healthy paneer?” Picking the best quality paneer is key to great nutrient intake and health.

This blog will guide you with smart tips to choose a healthy paneer. Also, we’ll learn how adulterated paneer can lead to health risks. 

How to Choose Healthy Paneer: Use Smart Approaches

The following are the tips for picking the healthiest paneer and avoiding fake ones:

1. Check the Ingredients

Choose the paneer with natural ingredients like:

• Organic and full-fat milk: Provides great nutrition and does not contain harmful residues.
• Natural coagulants: Examples include vinegar, citric acid, or lemon juice, which preserve natural probiotics and enzymes, helping improve digestion. 

2. Look for Organic or Farm-Fresh Milk

Choose paneer made using:

• Organic, full-fat milk: Made of nutritious and high-quality paneer, which is free of synthetic hormones and antibiotics.
• A2 milk: A study reports that they have better digestibility, making it the best option for people with lactose intolerance and sensitive stomachs.

If possible, you should purchase the paneer from local dairy stores or prepare it at home using quality milk.

3. Check for Purity at Home (if it’s store-bought)

Wondering how to check paneer purity at home? To check for adulteration, do a quality check quickly:

• Smell: Fresh, real paneer has a mild and milky smell. If it smells sour and strong, this is a sign of spoilage.

• Texture: It should be soft and spongy, and not chewy or rubbery.

• Appearance: Fresh paneer should look white or slightly yellow. Avoid it if it has a slimy texture or discoloration.

• Taste: Should taste like a milky and little sweet and not sour or metal-like.

• Water Test: Drop one paneer slice in warm water. If it melts or becomes extremely slimy, it indicates adulteration.

• Tincture Iodine Test: Boil the paneer and once cooled, add some drops of iodine tincture to it. If the paneer’s color turns blue, it’s an artificial paneer.

• Lemon Juice Test: Pour lemon juice over the paneer. If it produces an effervescence reaction, it indicates the paneer is adulterated using chalk or calcium carbonate-based substances.

• Heat Test: Heat the paneer without using the oil. If it releases a huge amount of oil, it might consist of oils or added fats.

• Arhar dal or Soybean Test: Boil the water and once slightly cooled, add some amount of arhar dal or soybean powder to it, and allow it to sit for 10 minutes. If the paneer appears light red, it shows a sign of adulteration with substances like urea or detergent. 

4. Look for Freshness

If you are purchasing packaged paneer:

• Go through the manufacturing date and expiration date of the product.
• Pick the paneer with the shortest shelf life (as it contains fewer preservatives)

Fresh paneer should look white and moist (not watery) and should be crack-free.

5. Check Nutrition Label Like a Pro

If you are buying paneer from stores, make sure it has a sufficient amount of these nutrients:

• Protein (around 16-18%)
• Fat, particularly saturated fat
• Calcium

Do not buy store-bought paneer, which is extremely rich in high sodium and added sugar.

Why Homemade Paneer is the Best Choice

If you want to avoid eating artificial or fake paneer, the ideal option is to make fresh and preservative-free paneer at home: 

Here’s a quick homemade paneer recipe:

• Boil milk: Take 1 to 2 L of organic, full-fat milk in a pan and boil it.

• Add coagulants: When boiling, lower the flame and slowly mix 2-3 tablespoons of vinegar or lemon juice and keep stirring the milk.

• Curdle the milk: Stir the milk until it turns into curds and whey (a cloudy, yellowish liquid).

• Strain the curds: Strain the mixture using a cheesecloth or muslin cloth that is placed over a strainer.

• Rinse the curds: Wash the curds under cold water to get rid of the sourness of vinegar or lemon juice.

• Squeeze and shape: Put a heavy utensil or any object on top of the paneer and leave it for 30 to 60 minutes.

• Set the paneer: Put the heavy object on top of the paneer and leave it for 30 to 60 minutes.

• Cut and use: Once it becomes firm, cut the paneer into small cubes and enjoy them as desired!

Benefits of Homemade Paneer

• Purely natural and free of harmful chemicals.
• Made of fresh, high-quality milk.
• Customizable fat content by using full-fat or toned milk according to your diet
• Made in a more hygienic environment.
• Better taste and texture than store-bought.
• A healthier option for digestion, as there are no artificial coagulants or additives.
• Safe for kids and older people as it’s pure, more nutritious, and very gentle on the stomach.
• Affordable compared to organic store-bought ones. 

Adulterated Paneer Health Risks

Making the right choice in choosing the healthy paneer is crucial to maintaining good health. Consuming adulterated paneer can cause several health risks, such as:

• Upset stomach 
• Diarrhea
• Bloating
• Vomiting
• Nausea
• Food Poisoning

Other effects can include disruption of kidney and liver function, which occur due to the use of synthetic substances or toxic chemicals, or improper handling (causing bacterial contamination) of the paneer.

How Does Choosing a High-Quality Paneer Benefit?

Eating a healthy paneer can help maintain health in the following manner:

• Helps with Lean Muscle Growth: As paneer is a great source of protein, it helps build muscle mass, making it a beneficial addition to a weight loss regimen.

• Enhances bone health: As paneer significantly contains calcium, it aids in increasing bone strength and bone mineral density.

• Boosts heart health: Contains potassium that reduces blood pressure levels and omega-3 fatty acids, which lower bad cholesterol levels, contributing to good heart health.

• Support in weight management: By enhancing metabolism and reducing cravings, it helps reduce and maintain a healthy body weight.

• Boosts immunity: Paneer’s zinc content helps strengthen the immune system, which reduces the risk of illnesses like colds, infections, and flu.

• Promotes cognitive functions: Vitamin B content in paneer enhances cartilage development, which improves memory and concentration in children.

Healthy Paneer Alternatives for Completing Protein Intake

If you are vegan or lactose intolerant, choose these paneer alternatives to get a good amount of protein:

• Tofu: Made using soy, it is highly rich in protein that can absorb flavors well, making it a good meat substitute. Also, it is lactose-free.

• Lentils: Being a great source of antioxidants and protein, lentils can be eaten in the form of curries, salads, and stews.

• Quinoa: Research says that quinoa is a complete protein as it consists of all 9 essential amino acids. This makes it the most significant source of protein for vegans.

• Legumes: Chickpeas, kidney beans, and black beans are incredible sources of protein as well as fiber.

• Nuts and seeds: Hemp seeds, chia seeds, and almonds can boost your protein intake in the form of baked goods, snacks, and salads.

• Greek Yogurt: Rich in protein, so you can enjoy it as a breakfast or a snack. 

Final Thoughts

How to choose healthy paneer should be your concern as these days foods are being adulterated. Healthy paneer means fresh paneer, made using organic, low-fat milk and natural coagulants, and contains no additives and preservatives. Always check the ingredients and do a purity test to check the goodness of the paneer. If you experience an upset stomach, nausea, vomiting, or diarrhea, it can indicate the paneer is fake. So, the best option is to make your own paneer.

Eat smart. Choose clean. Stay strong.

FAQs

Which paneer is good for health?

Mother Dairy Low-Fat Paneer is good for health as it can pass all microbiological tests.

Is Amul paneer of good quality?

Yes, it is. This is because Amul makes the paneer hygienically and cleanly by following strict safety standards.

Which is better: 100 g of paneer or 100 g of cheese?

100 g of paneer is better, especially if you are looking for a high-protein and low-fat option.

Can we eat A2 paneer daily?

Yes, it is safe to consume it daily as it is wholesome and highly rich in protein, helping support muscle growth, bone health, digestion, and overall health.

How to store paneer to prevent spoilage?

Store in the refrigerator in an airtight container for about 2-3 days of purchase to maintain its freshness and moisture.