Is TikTok’s Cheese and Mustard Diet Healthy?

Positives

Let’s start with the good stuff. The mustard and cottage cheese trend actually has a few redeeming qualities, nutritionally speaking.

“Cottage cheese is an excellent, convenient source of protein and calcium,” notes the registered dietitian at Top Nutrition Coaching, Daniel Smith. Sausage also provides protein that is essential for sustainable weight loss and supports stable blood sugar levels, more steady energy levels, and focus throughout the day.

Meanwhile, vegetables provide fiber, which contributes to a feeling of fullness. It also supports liver function and fights infections.

Even mustard has some extra points. “Mustard can be a great way to add flavor to foods (like cottage cheese) without adding a lot of calories or unhealthy fats,” says Smith.

In addition, mustard seeds contain many antioxidants, such as phenolic compounds and flavonoids, which help neutralize harmful free radicals in the body and protect cells from oxidative stress.

So far so good, but don’t get to that cheese tub yet.

cons

Smith has a few words of caution. “Cheese and sausage are typically high in sodium,” she notes.

Eating this way in the long term may not be sustainable either, Smith says, due to the low-carb content.

Registered Dietitian Jenna Hope expresses similar concerns.

“If the diet is limited to vegetables, mustard, sausage and cheese, there may be a risk of nutritional deficiencies due to a lack of variety,” she explains.

Plus, she says eating the same foods every day can contribute to poor gut health due to a lack of variety.

While the nutritional benefits of eating mustard and cottage cheese on a regular basis are questionable, many people online claim that they have more energy, are less bloated, and generally feel better since eating them this way.

Why might that be?

“This may be because they are no longer consuming other foods that contributed to bloating, rather than the beneficial effects of these foods themselves,” Hope reasons. “For example, if an individual’s diet is high in salt, sugars, and refined carbohydrates and they start consuming more cheese, vegetables, and mustard, they will likely feel better because of the lower salt and sugars.”

Smith agrees. She says it depends on what your diet was like before. “If you steer clear of a highly processed lunch (like a burger and fries) or an incomplete meal like a bagel with cream cheese, eating protein and antioxidant-rich vegetables will definitely make you feel better,” she explains.

Additionally, vegetables tend to be high in fiber which promotes regular bowel movements, thus reducing bloating.

So the mustard and cottage cheese trend isn’t all bad. It is high in protein, calcium and fiber. However, it probably should not be used as a weight loss aid and should only make up a small part of an overall well-balanced diet. Otherwise, it can encourage restrictive eating patterns.

“This is a strange trend with some underlying irresponsible messages,” Hope says. “It seems as if mustard is used to mask the taste of low-calorie foods and encourage people to follow a more restrictive diet.”

If a person eats this mixture every day, Hope says there is a risk of putting these foods on a “safe” pedestal and making other foods feel less “safe.”

She said that consuming the same foods every day can increase negative attitudes towards other foods.

Briefly? Keep in mind that the mustard and cheese meal is an occasional choice, not the foundation of your overall diet.

There’s no doubt that part of the appeal of the mustard and cottage cheese trend is that it’s quick and easy to put together. So what are other healthy, low-effort snacks and meals instead?

A savory salad is a good choice, says Smith.

“You can use precooked bean mix from either a frozen or BPA-free can, precooked quinoa or brown rice, sliced ​​avocado or a small handful of nuts for healthy fats, leftover veggies from the night before, and the dressing of your choice or a little olive oil and vinegar.” she suggests.

Chicken wrap is another quick and healthy option that you love. “Choose sprouted grain tortillas, 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 advises.

These options take minutes to make and include a good balance of protein, fiber, complex carbohydrates, and healthy fats.

When it comes to eating well, especially when eating in order to lose weight, many times people focus on one food or quick fix. But restricting your diet in this way is not the best approach for your health and can create an unhealthy relationship with food.

“It’s really important to find a balance when it comes to nutrition and healthy eating,” says Hope. “Try to make sure you’re adding a wide variety of whole foods like nuts, seeds, beans, legumes, fruits, and vegetables along with some high-quality protein, like chicken, fish, eggs, and high-quality dairy,” she advises.

Smith agrees. She cautions against modern fad diets and recommends asking yourself if you see yourself eating this way five years, or even six months from now.

“If you don’t, don’t do it,” she warns. Instead, think about your ultimate goal and then gradually make realistic changes that will help you achieve it.

The mustard diet has gone viral on TikTok with over 380 million views on the hashtag #veggieswithmustard. It includes meals consisting of mustard, cottage cheese, raw vegetables and sausage.

The diet is high in calcium, protein, and fiber and may lead to weight loss, however, it is also high in sodium and can encourage disordered eating.