Alleged fake paneer at Gauri Khan’s restaurant: How does starchy paneer impact your health?

How do additives change the nutritional profile of paneer? 

When you make paneer from fresh whole milk, it is loaded with the goodness of proteins, healthy fats, calcium, phosphorus, vitamin D and B12. With starch and other additives, the carbohydrate and fat content may go up while that of protein will come down. The micronutrients go down too. Adding trace amounts is one thing but changing the composition of paneer with heavy additions changes its character. Then it’s called analogue paneer.

What’s the health impact of starchy or analogue paneer?

We don’t know about long-term effects yet but in the short-term, consuming starchy paneer daily, which most of us do, can lead to digestive problems like bloating, constipation or diarrhoea. A daily dose of unhealthy fats and starches may add calories and lead to weight gain. Some additives may interfere with the body’s hormonal balance. Meanwhile, saturated and trans fats used in synthetic milk like vegetable oils can contribute to rising cholesterol levels, which in turn elevate the risk of cardiovascular disease. Some chemical compounds may elevate the risk of damaging the liver and kidneys.

What about alternative options?

Of course, other than the iodine test, which leaves a bluish black mark on fake paneer, you could try boiling it and see if it leaves an oily film and melts. Also check packaged paneer labels. If it is pure, it will list only milk and a coagulant like citric acid. If it has additives, preservatives or vegetable fat, it is a mixed product.

I would advise having home-made paneer from whole milk sourced from a place you trust. Avoid having those tikkas and sauced up dishes from street kiosks and even at restaurants. Also, increase plant proteins and fibrous vegetables in your diet instead of relying on dairy. Have paneer in moderation.