Emilie Meyer
Eating the right foods during menstruation can help alleviate symptoms like mood swings, cravings, and cramps. A diet rich in micronutrients and wholesome foods can help manage the symptoms and keep you relaxed. Calcium, for instance, can help reduce behavioural changes and relieve water retention during the premenstrual phase. Paneer, a type of Indian cottage cheese, is a good source of calcium and protein. So, can you eat paneer during your periods?
Can I eat paneer during periods?
| Characteristics | Values |
|---|---|
| High in protein | Yes |
| Reduces sugar cravings | Yes |
| Reduces PMS symptoms | Yes |
| Causes bloating | No |
| Causes nausea | No |
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What You'll Learn
Paneer is a good source of protein and calcium
While there is no direct answer to whether one should or should not eat paneer during periods, it is known that eating the right foods during menstruation can help deal with symptoms like mood swings, cravings, and cramps. It is recommended to include more protein in your diet, especially during lunch, to keep your blood sugar levels in check and limit sugar cravings. Paneer is a good source of protein, with 100 grams of paneer containing 18-20 grams of protein. This makes it a valuable source of protein, especially for vegetarians.
Paneer is also a good source of calcium, containing approximately 480-714 mg per 100g. Calcium is crucial for strong bones and teeth and helps with muscle function and nerve transmission. It also plays a role in the nervous and muscular system. Calcium, along with Vitamin D, helps in reducing PMS symptoms, acting as a muscle relaxant and easing stomach cramps and aches and pains.
Paneer also contains a good amount of phosphorus, which aids in bone strength and energy production, and magnesium, which is essential for the smooth functioning of the digestive system. It is also a source of healthy fats and proteins that help lower systolic and diastolic blood pressure.
Overall, paneer is a nutrient-dense food that can be a good addition to one's diet during periods, providing protein, calcium, and other essential nutrients to help with symptoms and promote overall health.
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Dairy products can trigger menstrual cramps
While some sources suggest that paneer is a good source of calcium and protein, which can help to keep blood sugar levels in check and limit sugar cravings, others advise against consuming dairy products during menstruation.
Dairy products like milk, cream, and cheese are some of the foods that should be avoided during periods. They are high in arachidonic acid, which can act as a trigger for menstrual cramps. The inclusion of artificial hormones in milk also makes dairy products a major cause of hormonal adult acne in women. The saturated fats in dairy products can trigger inflammation, which can worsen menstrual pain.
However, calcium in dairy products can help with cramps by controlling muscle nerve activity. Calcium deficiencies can increase muscle spasms. Therefore, consuming dairy products in moderation is recommended.
To avoid menstrual cramps, it is best to eat foods that do not cause your blood sugar levels to rise, as they cause an imbalance in your hormones, leading to severe cramps. Whole grains, fruits, vegetables, legumes, nuts, and seeds can help decrease inflammation in the body and help with menstrual cramps. Bananas, oranges, broccoli, kale, and dark chocolate are also known to help with menstrual cramps.
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Reduce sugar cravings with water-rich fruits
While there is no direct mention of paneer being eaten during periods, calcium is known to reduce PMS symptoms and relieve water retention. Paneer is a good source of calcium, and so is recommended to be eaten during periods.
Sugar cravings can be intense, but there are ways to manage them. Firstly, it is important to understand why we crave sugar. Sugar provides a quick energy boost, and our bodies naturally seek this energy when we feel fatigued. Sugar also releases endorphins, which give us a natural high. To reduce sugar cravings, it is essential to eat foods that provide sustained energy without spiking blood sugar levels.
Water-rich fruits are an excellent way to satisfy your sweet tooth while staying healthy. Berries, for instance, are sweet but low in sugar due to their high fiber content. They are also packed with antioxidants and anti-inflammatory properties, which offer additional health benefits. Blueberries, strawberries, blackberries, and raspberries are excellent choices to curb sugar cravings. These fruits are low-glycemic, meaning they provide sweetness without the blood sugar spike. They are also high in water content, keeping you hydrated, and their fiber content helps you feel fuller for longer.
Other water-rich fruits that can help with sugar cravings include mangoes, grapes, and sweet potatoes. Mangoes and grapes are slightly higher in sugar but can still be a healthier alternative to processed sweets. Sweet potatoes are an excellent source of vitamins and minerals and are high in fiber, which helps regulate blood sugar and stave off hunger.
In addition to water-rich fruits, staying hydrated with water or sparkling water can also help alleviate sugar cravings. Aim to eat every 3 to 5 hours to maintain stable blood sugar levels and avoid irrational eating behaviours.
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Avoid caffeine, alcohol, and sodium
While there is no direct evidence that paneer should be avoided during periods, it is recommended to limit the intake of caffeine, alcohol, and sodium.
Avoid caffeine
Caffeine is a stimulant that can make you more awake, but it can also increase other unpleasant symptoms of PMS, such as anxiety and irritability. It can also cause sleep pattern disturbances, resulting in increased fatigue or irritability. In addition, caffeine can cause water retention, bloating, and headaches. According to a 2014 study, drinking coffee during your period is linked to longer, heavier periods and other irregularities due to its effects on reproductive hormones. Experts recommend limiting caffeine intake during your period, with alternatives such as black tea, matcha green tea, kombucha, or chicory root drinks.
Avoid alcohol
Alcohol can negatively impact your hormone levels, increasing the production of estrogen and testosterone. This can exacerbate PMS symptoms, especially mood swings and irritability. It also affects the balance of prostaglandins, which can worsen cramps. Alcohol is a diuretic, which means it increases urination and can lead to dehydration, making cramps worse. Regular drinking can cause hormonal fluctuations, resulting in irregular ovulation and periods, and chronic alcohol use can lead to reproductive issues and difficulties in conceiving.
Avoid sodium
Consuming sodium leads to water retention, resulting in bloating. It is recommended to avoid adding salt to your foods and limit highly processed foods that contain high amounts of sodium during your period. Instead, focus on eating wholesome, micronutrient-rich foods and increasing your water intake.
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Eat leafy greens, nuts, and seeds
Eating the right foods during menstruation can help you deal with symptoms and promote overall menstrual health. A balanced meal plan during periods may include whole grains, fruits, vegetables, and sources of essential fatty acids.
Leafy greens, such as kale and spinach, are rich in iron and magnesium. Iron helps your body create red blood cells, and magnesium helps with muscle relaxation. Spinach, kale, and other leafy greens are also rich in calcium, which helps with strengthening bones and teeth.
Nuts are a great source of protein, omega-3 fatty acids, magnesium, and various vitamins. They also contain calcium, which, as mentioned, is a great mineral to consume during your period. Some nuts, such as pistachios, are also rich in iron. If you don't want to eat nuts on their own, try nut butter or nut-based milk, or add these ingredients to smoothies.
Seeds, such as pumpkin seeds and chia seeds, are rich in omega-3 fatty acids and antioxidants. Pumpkin seeds are also a good source of iron.
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Frequently asked questions
Yes, eating paneer during your period is a good idea as it is a good source of protein and calcium.
Dairy products like milk, yoghurt, and buttermilk are good sources of calcium. If you are lactose intolerant, you can eat calcium-rich leafy greens, nuts, soya, and sesame seeds.
Dark chocolate, ginger tea, green tea, tomato and carrot juice, soups, and water-rich fruits like watermelon and cucumber are all good options to help with period cramps.
Yes, it is best to avoid fatty and processed foods, red meat, alcohol, caffeine, and foods high in salt and sugar as these can worsen cramps, bloating, and PMS symptoms.
In addition to calcium, it is important to consume iron, vitamin B6, vitamin B12, vitamin C, and omega 3 fatty acids during your period to help with symptoms like cramps, fatigue, and mood swings.
