Pregnancy often comes with a long list of dietary dos and don’ts. And for cheese lovers, the question of what is safe can be particularly pressing. Paneer is a staple in many vegetarian diets and is valued for its high protein content and versatility in cooking. But is Paneer cheese safe for pregnant women? In this post, I’ll explore both the safety and nutritional profile of this cheese. And be sure to read to the end to find my favourite pregnancy-friendly recipes.
SEE ALSO: Our complete guide to which cheeses you can eat during pregnancy →
The basics of pregnancy nutrition
During pregnancy, maintaining a well-balanced and nourishing diet is essential for the health and development of both the mother and the growing foetus. Nutritious foods play a vital role as the building blocks for the baby’s organs, bones and overall growth.
At the same time, these nutrients support the mother’s changing body and help meet her energy requirements.
You can read more about the specific dietary needs of a pregnant woman in this article here.
Should pregnant women eat cheese?
Before assessing Paneer specifically, let’s talk briefly about cheese in general.
Incorporating cheese into the diet of a pregnant woman can provide essential nutrients crucial for both maternal and foetal well-being.
Renowned for its calcium content, cheese plays a pivotal role in the development of the baby’s bones and teeth. Additionally, it serves as a rich source of high-quality protein, supporting the growth of the placenta and the baby’s tissues.
Furthermore, some cheeses contribute to a well-rounded diet by supplying key nutrients such as phosphorus, B vitamins and zinc.
Can pregnant women eat all types of cheese?
So, from a nutritional standpoint, cheese can be a great choice for pregnant women. But is it always safe?
Pregnant women are generally advised to approach cheese consumption with caution, as certain types pose a higher risk of potential contamination with harmful bacteria, such as Listeria.
Soft cheeses with high moisture content, including Brie and Camembert, as well as lower-acidity blue cheeses like Stilton and Roquefort, may present an increased risk.
Additionally, unaged cheeses like Feta, Halloumi and Mozzarella should be avoided if made with unpasteurised milk, as they also carry a higher risk of contamination.
To ensure the safety of cheese consumption during pregnancy, it’s crucial for expectant mothers to scrutinise labels for pasteurisation information. And adhere to good food hygiene practices.
What type of cheese is Paneer?
Paneer is a fresh, unaged cheese that is commonly used in South Asian cuisine, particularly in India. It is made by curdling milk with a food acid, such as lemon juice or vinegar, and then draining the curds in a cheesecloth to remove the whey.
Because its production does not involve the use of rennet, Paneer is a popular cheese and cooking ingredient for vegetarians.
The other quality that makes it a cherished ingredient in kitchens around the world is its ability to withstand high temperatures without melting. Moreover, its mild flavour and firm texture allow it to absorb the flavours of spices and sauces used in cooking.
Most commercial versions of this fresh cheese are made with pasteurised milk. However, in Asia, you may come across some raw milk versions. These will require special consideration when choosing a safe cheese to eat during pregnancy. I’ll get back to this a little bit later.
Can pregnant women eat Paneer?
Paneer is generally considered safe for consumption during pregnancy according to health authorities worldwide. But there are some considerations to keep in mind.
Pasteurised Paneer
As mentioned above, most versions of this hugely popular cheese are made with pasteurised milk. As such, health authorities around the world consider them to be safe for pregnant women.
Raw milk Paneer
Because unaged raw milk cheeses are at a higher risk of contamination, raw milk Paneer is not recommended for pregnant women.
As a matter of fact, both FSANZ in Australia and New Zealand consider unaged raw milk cheeses to be at a higher risk of Listeriosis compared to their pasteurised counterparts.
Having said that, there is one caveat to this rule. Thoroughly cooking any type of cheese until steaming hot will destroy any harmful pathogens that may be present in it. Indeed, most harmful bacteria like Listeria do not survive temperatures above 75°C/165°F.
What does all this mean? Well, if you are unsure whether the Paneer you’ve bought is made with raw or pasteurised milk, you can actually cook or grill it to render it safer.
Nutritional assessment of Paneer
Now that we’ve discussed the safety profile of Paneer, let’s talk about whether it is a nutritious choice for pregnant women.
High protein content
Firstly, Paneer is an excellent source of protein, providing 50% of the daily value in a 100 g serving. Protein is essential for the growth and development of the baby and for maintaining the health of the mother.
Bone health support
With 407mg of calcium per serving, Paneer provides a substantial amount of calcium (31% DV), which is crucial for the development of the baby’s bones and teeth. In addition to this, calcium also helps prevent bone loss in the mother.
Low salt content
Next, Paneer is low in sodium (18mg, 1% DV), which is beneficial as excessive sodium can lead to high blood pressure and other complications during pregnancy.
Saturated fat
On the other hand, Paneer contains high levels of saturated fat (18g, 90% DV). While fats are necessary for the development of the baby, excessive saturated fat intake can increase the risk of heart disease and should be monitored closely.
Hence, pregnant women should balance Paneer consumption with other low-fat and low-cholesterol foods.
You can find our comprehensive assessment of the nutrition profile of Paneer in this post here.
Pregnancy-friendly recipes using Paneer cheese
Let’s wrap up with the fun part. Here are three of my favourite pregnancy-friendly Paneer dishes that are both delicious and nutritious.
1. Palak Paneer
Palak Paneer is a classic Indian dish featuring Paneer cubes cooked in a creamy spinach sauce. This dish not only provides a good amount of protein from the Paneer but also delivers a hefty dose of iron and vitamins from the spinach.
Besides, the smooth, flavourful sauce, containing a blend of Indian spices, makes it a comforting and wholesome meal. Serve it with whole wheat naan or brown rice for a complete and balanced dinner.
2. Paneer Tikka
Next, Paneer Tikka is a popular appetiser that involves marinating Paneer cubes in yogurt and spices, then grilling or baking them to perfection. The yogurt marinade, rich in probiotics, combined with spices like turmeric, cumin, and coriander, enhances digestion and adds anti-inflammatory benefits.
Grilled or baked Paneer Tikka is a scrumptious and healthy option that can be enjoyed as a snack or added to salads and wraps for a nutrient-packed meal.
3. Paneer Biryani
Paneer Biryani is a fragrant rice dish that combines marinated Paneer cubes with aromatic basmati rice, spices, and herbs. This one-pot meal is cooked with layers of rice and cheese, along with onions, tomatoes, and a blend of spices like cardamom cloves, and cinnamon.
Paneer Biryani offers a perfect balance of protein, carbohydrates, and healthy fats, making it a wholesome and satisfying meal. Pair it with a side of raita or a simple cucumber salad for added freshness and nutrition.
Conclusion
In conclusion, Paneer can be a safe and nutritious addition to a pregnant woman’s diet when consumed in moderation. Its high protein and calcium content are beneficial for both the mother and the developing baby.
By incorporating cooked Paneer into your cooking, you can enjoy the benefits of this versatile cheese while maintaining a well-rounded diet during pregnancy.
What are your favourite Paneer recipes? Let me know in the comments below.
References
Safety in Pregnancy
All the advice relating to what cheeses you can eat during pregnancy in this article is based on the recommendations by health authorities in Australia, the UK and the USA. If you are unsure about what you can or cannot eat, please consult your doctor.
Australia – FSANZ, United Kingdom – NHS and United Sates of America – FDA
Nutritional content
The nutritional content of cheese in our table comes from the USDA Food Data Central Repository and cheese manufacturers. We realise that there can be variations between different brands and producers. Hence, the numbers we have used are averages.
Fat
Our fat RDI data comes from Cleveland Clinic’s Healthy Fat Intake resource.
Type of fat in cheese as per Harvard T.H. Chan’s The Nutrition Source.
Protein
Our protein RDI data comes from Harvard Medical School’s Harvard Health Publishing.
Sabine is the creative force behind Cheese Scientist. She is a sustainable living advocate, a climate change protestor and is pro-choice. And, most relevantly, she is also a lactose intolerant cheese lover.
