how is plain yogurt good for you

These days, you can't miss the yogurt aisle at the supermarket. Yogurt has natural sugar (called lactose) and unless it's a plain variety it will also. This is good if you don't like plain yogurt but want a little sugar. Stonyfield Farm Fat Free French Vanilla Yogurt: 130 calories, 24 grams. Dietitians weigh in on a new study. All that yogurt you've been eating for years because you thought it was so healthy? A study published in.

Yogurt is an ancient food with a storied past. It is said that Genghis Khan, founder of the Mongol Empire, fed his army yogurt because he believed it made his warriors how is plain yogurt good for you the 20th century, researchers discovered when was social security first taxed the bacteria, L. bulgaricus, in yogurt was associated with better health and longevity.

Today, yogurt contains the same bacteria that was lauded for its health benefits thousands of years ago. An excellent source of calcium, protein and probiotics, regular consumption of yogurt is also associated with better immune system function, weight management and reduced inflammation.

Health Advantages of Eating Yogurt

1. Yogurt is a good source of calcium.

The National Institutes of Health recommends men between the ages of 51 -71 consume 1,000 milligrams of calcium a day and women 1,200 milligrams a day.

A 3/4 cup (6 fl oz) of plain low-fat yogurt provides over 300 milligrams of calcium, more than a quarter of the recommended daily intake. Eating yogurt every day is a quick and easy way to meet the requirements.

2. Yogurt can help with appetite control.

A study published in the Journal of the American College of Nutrition studied the beneficial effect of yogurt on body weight. Researchers found that yogurt "may play a role in reducing the first internet bank home a rama for type 2 diabetes partly via the replacement of less healthy foods in the diet, its food matrix, [and] the effect of specific nutrients such as calcium and protein on appetite control."

3. Yogurt has anti-inflammatory effects.

There's evidence to suggest that probiotic yogurt can have significant anti-inflammatory effects in diseases such as Crohn's disease and ulcerative colitis.

4. Yogurt is a source of quality 162 m limitation and stock options recommended that people over 65 take in as much as 50-75 grams of protein every day (or the equivalent of 1.0-1.5g protein/kg body weight/day).

A 3/4 cup (6 fl oz) of plain low-fat yogurt provides over 10 grams of protein, making it a healthy option for breakfast. Distributing your protein intake throughout the day and across several meals is also be beneficial to your health.

5. Yogurt can help fight infection.

Probiotic yogurt contains "good" bacteria that's linked with boosting immunity. Monica Reinagel, certified nutritionist and frequent contributor to Lifetime Daily writes that "some studies have suggested that regular consumption of probiotic foods may reduce the risk of infection in older adults and improve the response to flu vaccination."

Not all yogurts contain probiotics, so make sure to find yogurt that is labeled with "live active cultures" to take advantage of the health benefits.

The Goods on Greek Yogurt

If you like the creamy texture of Greek yogurt, be sure you read Nutrition Facts table on the container. Traditionally, Greek yogurt is strained with much of the carbohydrates drained off, leaving a higher protein offering, one with almost double that of regular yogurt.

Some Greek yogurts are only lightly strained or not strained at all, so watch out for thickening agents like corn starch in the ingredients list. The result is a product with much less protein than you might expect.

How to Make a Healthy Deutsche bank stock price nyse Parfait

Not all yogurt is created equal. Sugar-laden fruit yogurts supply more sugar and less protein per serving. If you crave something sweet, try dressing up plain yogurt with a handful of healthy toppings, such as pomegranate seeds, blueberries and raspberries or grated almonds. Or spice up your yogurt parfait with a pinch of cinnamon, grated nutmeg, cloves, or vanilla extract. Ground flax seed, rolled oats and hemp seeds are also healthy options.

Reinagel also wrote recently about power-packed yogurt toppings and suggested a simple but overlooked option: toasted wheat germ. Wheat germ, she says, "is a particularly good source of vitamin E, a nutrient that nine out of 10 adults fail to get enough of. It's also rich in selenium and zinc, two minerals that support healthy immune function."

If you like pairing your yogurt with granola, choose a granola with fewer calories or use it sparingly. Alternatively, you can make your own granola at home. A how is plain yogurt good for you Google search for "granola recipes" will turn up a hundred or more of healthy options, most of which can be prepared ahead of time.

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Источник: https://www.huffpost.com/entry/why-you-should-eat-yogurt-every-day_b_61086c54e4b00f1bb24c3e56

THE 20 BEST AND WORST GREEK YOGURTS

BY EAT THIS, NOT THAT! EDITORS

Like the majority of Americans, Greek yogurt is also an immigrant and landed in the good old U.S. of A. around 10 years ago. Since then, the dairy product has rightfully earned itself a spot as consistent healthy breakfast idea—and it’s easy to see why. The Mediterranean yogurt’s creamy, smooth, and slightly thick texture is comforting but indulgent. Its pleasantly sour and moderately sweet taste is intriguing yet familiar. And between the gut-friendly probiotics, healthy fats, and muscle-building protein, it boasts an impressive display of health benefits.

And it isn’t just a great replacement for your sugary cereal. Its ratio of protein to carbs makes it an ideal post-workout snack for repairing muscles and replenishing spent energy stores, while a full-fat carton is a primo appetite-stabilizing treat to quell those angry 3 p.m. hunger pangs. And did we mention it can help you lose weight? Researchers have found that adding low-sugar, high-protein snacks to your capital one gm card contact number diet can help fuel weight lossefforts by boosting metabolism and minimizing hunger pangs.

Unfortunately, navigating the dairy aisle is no easy task. With tons of companies offering “authentic” yogurt lined up on your grocery store shelves, you may need a little help weeding out the good from the bad. That’s why we’ve rounded up the best (and worst) Greek ‘gurts—so you don’t have to stress or even read nutrition labels on your next grocery trip.

First… The Worst

These yogurts are low in what makes the Mediterranean dairy product so helpful for burning fat—protein—and high in ingredients that really don’t deserve a place in these small containers.

1 ACTIVIA GREEK VANILLA

Nutrition:5.3 oz, 140 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 22 g carbs (0 g fiber, 21 g sugar), 12 g protein, 15% DV calcium, 15% DV vitamin D

We’ve all seen the catchy commercials, but Activia is not your best bet when it comes to Greek yogurts, purely based on its sugar to protein ratio. In fact, this little pot packs more sugar than you’ll find in a Double Chocolate Glazed Cake Donut from Dunkin’. To top it off, their ingredients list is less than appetizing, including: water, sugar, fructose, modified corn starch, carob bean gum, lactic acid, and sodium citrate. So, while it does contain those active cultures we love, there are better options for your morning parfait.

2 ACTIVIA GREEK Light, Vanilla

Nutrition:5.3 oz, 80 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 7 g carbs (0 g fiber, 6 g sugar), 13 g protein, 15% DV calcium, 15% DV vitamin D

It might be lower in calories and sugar, but don’t be fooled—this light yogurt doesn’t deserve a place in your fridge. Ironically, the yogurt that touts being supportive of how is plain yogurt good for you and a healthy gut chose to add artificial sweeteners to their recipe: sucralose and acesulfame potassium.Artificial sweetenershave been linked to altering our gut microbiome, which can result in worsened digestive issues.

3 GREEK GODS GREEK YOGURT NONFAT PLAIN

Nutrition:6 oz, 100 calories, 0 g fat (0 g saturated fat), 135 mg sodium, 16 g carbs (2 g fiber, 14 g sugar), 9 g protein

The gods’ muscles were not built on this yogurt. “This Greek-style yogurt not only has less protein than some others, but also less protein than sugar,” explains Stephanie Middleberg, MS, RD, CDN, and founder of NYC-based health and wellness practice Middleberg Nutrition. Which is odd considering this ‘gurt has no sugar added. That’s a deal breaker in the dairy aisle. And while the company claims that all milk used in its Greek yogurt production are not treated with rBST/rBGH growth hormones, the yogurts do include pectin and inulin, which are “chemically engineered to improve taste, texture or nutrition profile but can lead to very uncomfortable digestive issues in some people,” she details. That’s a surefire way to undo the benefits of yogurt.

4 YOPLAIT GREEK 0% VANILLA

Nutrition:5.3 oz, 140 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 22 g carbs (0 g fiber, 18 g sugar), 11 g protein, 10% DV calcium, 20% DV vitamin D

It may have no fat, but this artificially-sweetened yogurt (sucralose and acesulfame potassium) is surprisingly high in calories and low in calcium. It also adds sweetness with fructose, the sugar directly associated with fatty liver disease and metabolic diseases. Pass on this.

5 Zoi Greek Yogurt Vanilla

Nutrition:6 oz, 160 calories, 7 g fat (4 g saturated fat), 90 mg sodium, 20 g carbs (0 g fiber, 17 g sugar), 8 g protein, 25% DV calcium, 30% DV vitamin D

For a Greek yogurt, this Zoi is unbelievable low in protein. What’s worse, the company actually had to add a milk protein concentrate to even get it to 8 grams! While we’re all for protein powders, they don’t seem necessary in our Greek yogurt where there should be enough naturally occurring.

6 DANNON LIGHT & FIT GREEK NONFAT VANILLA

Nutrition:5.3 oz, 80 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 9 g carbs (0 g fiber, 7 g sugar), 12 g protein

Ingredients we don’t like seeing in our yogurt: artificial sweeteners, artificial flavors, modified corn starch, and fructose. And each is found in Dannon’s Light & Fit Greek yogurt. You can find a better ingredient list with the same number of calories below on our best list.

7 &8 YOPLAIT GREEK 100

Yoplait Greek 100, Vanilla
Nutrition:5.3 oz, 100 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 11 g carbs (0 g fiber, 7 g sugar), 13 g protein

Yoplait Greek 100 Whips!, Vanilla Cupcake
Nutrition:5.3 oz, 100 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 15 g carbs (0 g fiber, 12 g sugar), 9 g protein, 8% DV calcium, 20% DV vitamin D

As you can probably guess from the name, Yoplait’s Greek yogurt isn’t exactly authentic. But more than that, the high-sugar/low-protein combination will not have you powering through the day as you’d hope—and sadly, won’t help you stave off those mid-morning donut cravings.

9 Chobani Simply 100 Greek Yogurt, Vanilla

Nutrition:5.3 oz, 100 calories, 0 g fat (0 g saturated fat), 65 mg sodium, 14 g carbs (5 g fiber, 7 g sugar), 12 g protein

Strike one was adding a slew of sweeteners to this yogurt—evaporated cane juice (aka sugar), monk fruit extract, and stevia leaf extract—but then the nail in the coffin was the addition of water (why?), pectin, and locust bean and guar gum—which has been linked to everything from increased flatulence to blockage of the esophagus.

10 CHOBANI WHOLE MILK, PLAIN

Nutrition:5.3 oz, 130 calories, 6 g fat (4 g saturated fat), 70 mg sodium, 7 g how is plain yogurt good for you (0 g fiber, 4 g sugar), 13 g protein, 15 % DV calcium

Chobani claims to use whole milk in their formula, but if you take a closer look at the ingredient list, they describe the recipe as using nonfat milk (not whole milk) and cream. Which probably explains why the fat content of the resulting yogurt is 4 percent—a higher-than-average percentage for whole milk. Other than sketchy labeling, we don’t see too much of a problem with Chobani’s yogurt, which is high in proteinand very low in sugar. Just watch out for eating too much fat in one sitting. Although the probiotics will help balance your gut, studies have found that a diet high in saturated fat has been known to throw off your gut-mending efforts.

And Now… The Best

High in protein and made with the fewest, simplest ingredients (just milk and live active cultures), grab one of these containers and you’ll soon see that the benefits of yogurtwill help you reach your body goals in no time.

1 WALLABY ORGANIC GREEK PLAIN LOW-FAT YOGURT

Nutrition:6 oz, 130 calories, 3 g fat (2 g saturated fat), 100 mg sodium, 7 g carbs (0 g fiber, 4 g sugar), 17 g protein, 20% DV calcium

We love this Wallaby offering and Stephanie Middleberg, MS, RD, CDN, and founder of NYC-based health and wellness practice Middleberg Nutritionagrees: It’s the perfect go-to Greek yogurt. Although Wallaby has both low-fat (2%) and non-fat Greek yogurt options, Middleberg recommends keeping some of that fat around. “Choose low-fat or full-fat versions over fat-free,” she says. Not only does fuller-fat dairy contain more nutrients, but those healthy fatswill play a key role in helping your body absorb vitamins A, D, E, and Is capital one mobile app down MAPLE HILL CREAMERY GREEK YOGURT

Nutrition:5.3 oz, 130 calories, 6 g fat (3.5 g saturated fat), 55 mg sodium, 6 g carbs (0 g fiber, 5 g sugar), 12 g protein, 20% DV calcium

Maple Hill Creamery’s yogurts are made with just two ingredients: grass-fed milk and live cultures. That difference in milk might be reflected in the price, but it’s well worth the extra cents if you can afford it. “Grass-fed yogurt contains more omega-3s and conjugated linoleic acids, both of which help prevent heart disease, inflammation, diabetes and various cancers,” Middleberg explains. Bonus: Maple Hill Greek yogurts are rich, creamy and taste way more decadent than they are considering their high protein content will help you lose 10 pounds.

3 FAGE TOTAL 2% GREEK YOGUR

Nutrition:7 oz, 150 calories, 4 g fat (3 g saturated fat), 65 mg sodium, 8 g carbs (0 g fiber, 8 g sugar), 20 g protein, 20% DV calcium

There’s a reason Fage is one of the most popular Greek yogurts available. “While it’s not organic, Fage is one of the—if not the—best-tasting Greek yogurt available,” Middleberg says. They’re also impressively high in protein, packing in 20 grams per larger-than-industry-average 7-ounce container. (For comparison, that’s equivalent to 15 grams per 5.3 ounces.) Just make sure you side-step flavors like honey, which can pack a massive 29 grams of sugar into your morning meal. Honey might be better than table sugar, but that doesn’t mean you should eat it by the cup. We explain here in our exclusive report Every Popular Added Sweetener—Ranked!.

4 BROWN COW NONFAT GREEK PLAIN

Nutrition:5.3 oz, 80 calories, 0 g fat (0 g saturated fat), 60 mg sodium, 6 g carbs (0 g fiber, 6 g sugar), 15 g protein, 20% DV calcium

Brown Cow Farms makes a great Greek yogurt because they keep things simple and basic. As a general rule, Middleberg recommends that her clients “choose ones that list only two ingredients: milk and live and active cultures.” Luckily nearly every yogurt on our “best” list meets this criteria. While Brown Cow’s non-GMO Greek yogurt contains just those two ingredients, it unfortunately only comes in nonfat versions. Don’t miss out on healthy fats’ satiating benefits—toss this yogurt into a blender with some frozen bananas, almond milk, and fat-rich nut butterfor the perfect weight-loss smoothie.

5 STONYFIELD ORGANIC GREEK WHOLE MILK PLAIN

Nutrition:5.3 oz, 120 calories, 5 g fat (3.5 g saturated north texas basketball referee association, 95 mg sodium, 5 g carbs (0 g fiber, 5 g sugar), 14 g protein, 20% DV calcium

We love that Stonyfield recently introduced a full-fat version to their Greek line. This carton is made with just live active cultures, and organic, non-GMO, pasture-raised milk—which is great because organically-raised cows aren’t subject to the same hormone and antibiotic treatment that conventional cows are. And no antibiotics for them means no antibiotics for you! Plus, a review published in The British Journal of Nutritionfound that organic milk has an average of 50 percent more anti-inflammatory omega-3s than its conventionally-raised counterpart.

6 DANNON OIKOS GREEK NONFAT YOGURT PLAIN

Nutrition:5.3 oz, 80 calories, 0 g fat (0 g saturated fat), 50 mg sodium, 6 g carbs bankamericard online g fiber, 6 g sugar), 15 g protein, 15% DV calcium

If you’re choosing plain, Oikos gets the green light from us. Low sugar, high protein: that’s the winning combo in any yogurt. Just steer clear of their fruit flavors: Blackberry has more sugar than actual blackberries and Pomegranate uses questionable additives potassium sorbate and calcium lactate. As Middleberg explains, “These additives most likely contain synthetic pesticides. Potassium sorbate has been td bank business direct customer service to cause skin allergies like eczema and calcium lactate can lead to digestive issues.” Which doesn’t sound like great news if you’ve been searching,how to get rid of bloating.

7 Voskos Greek Yogurt Nonfat Plain

Nutrition:5.3 oz, 90 calories, 0 g fat (0 g saturated fat), 55 mg sodium, 7 g carbs (0 g fiber, 5 g sugar), 15 g protein, 15% DV calcium

While Voskos only offers a nonfat option for single serve packages, they do provide an original plain with fat in their 16-ounce option (but we don’t recommend it—an equal ounce serving contains a whopping 13 grams of fat!). Luckily, their nonfat option provides a blank canvas for you to add whichever healthy fat you’d like—nuts, avocado, flax seeds, or chia seeds. And for a double dose of probiotics on top of Voskos’s five live and active cultures, add some chocolate! This fermented treat provides you with even more helpful bacteria which can help you get your gut healthback on track.

8 Green Mountain Creamery 0% Greek Yogurt, Plain

Nutrition:5.3 oz, 90 calories, 0 g fat (0 g saturated fat), 60 mg sodium, 6 g carbs (0 g fiber, 5 g sugar), 15 g protein

Based in Vermont, this small creamery makes a big impact on the Greek yogurt scene. Their cows are raised without hormones, and they use five different strains of cultures to form the yogurt—whereas many just use three.

9 MAIA LOW-FAT GREEK YOGURT, PLAIN

Nutrition:6 oz, 100 calories, 1 g fat (1 g saturated fat), 90 mg sodium, 11 g carbs (3 g fiber, 8 g sugar), 13 g protein, 30% DV calcium

These last two yogurts are the only containers on the list which have more than two ingredients (milk and live, active cultures). Maia just adds one more to its grass-fed, hormone-free milk and cultures: prebiotic oat fiber. Intended as food for the probiotic cultures, prebiotics are the key to a successful gut overhaul. That’s because the probiotic how is plain yogurt good for you have to stay fed in order to do their job in protecting your belly from inflammatory invaders!

10 DANNON OIKOS TRIPLE ZERO GREEK NONFAT How mortgage monthly payments are calculated, PLAIN

Nutrition:5.3 oz, 120 calories, 0 g fat (0 g saturated fat), 65 mg sodium, 15 g carbs (6 g fiber, 7 g sugar), 15 g protein, 15% DV calcium, 15% DV vitamin D

While we commend this triple-zero yogurt for being free of added sugars, artificial sweeteners, and fat, that same description could easily fit any other yogurt on this best list, so Dannon’s is just a marketing ploy. We do commend them for best online store for mens suits chicory root fiber—6 grams—which acts as a prebioticand can minimize spikes in insulin after a carb-heavy meal. An extra bonus? Vitamin D supplementation, a vitamin which helps your body absorb all that bone-strengthening calcium.

Источник: https://www.rzonefitness.com/2018/01/the-20-best-and-worst-greek-yogurts/

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Yoghurt is probably one of your favorite go-to breakfasts or snacks. It’s a good source of protein—important for strong muscles and bones—and packs a ton of gut-healthy probiotics. But some yoghurts tend to contain a lot of sugar. So is it really that healthy after all?

The short answer is yes. “Considering it’s packed with probiotics, calcium, potassium, and protein, yoghurt is one of the healthiest foods you can eat,” says Karen Ansel, M.S., R.D.N.

Related: 19 of the highest protein foods vegetarian and vegan runners can eat

Below, she details everything you need to know about the health benefits of yoghurt:

Greek yoghurt vs. regular yoghurt: Which one is better?

In some ways, Greek yoghurt is actually pretty similar to regular yoghurt, nutritionally-speaking.

But Ansel says Greek yoghurt does have a lot more protein than regular yoghurt (23 walmart order groceries online versus 12 grams). It’s also generally lower in carbs and sugar.

And while 16 grams of sugar per serving of regular yoghurt looks pretty high, keep in mind that all yoghurt naturally has somesugar. Ansel says that natural sugar is balanced out by all the protein, calcium, and potassium that’s packed in there, too.

However, flavored yoghurts (whether they’re regular or Greek) often contain added sugars and sweeteners that will take the sugar counts way up. Skip those and add your own in the form of fruit, cinnamon, honey, or maple syrup if needed.

The downside of Greek yoghurt is that processing (specifically straining, which gives Greek yoghurt its unique, thick texture) removes roughly half of the calcium from Greek yoghurt, per the Harvard School of Public Health. Many brands add a calcium supplement back in, but check the label to be sure.

Otherwise both types have all of the other same health benefits, so Ansel suggests choosing whichever you enjoy eating most.

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What are the actual health benefits of yoghurt?

To be clear, you can get way more from a cup of yoghurt than just calcium and protein. It also contains “good bacteria” that support your gut and immune system. “[Probiotics] have been credited with everything from improving digestion, to boosting immune health, to protecting against depression,” says Ansel.

It gets better: A 2012 study of over 120,000 people who weren’t obese and didn’t suffer from chronic disease found that regularly eating yoghurt might protect against weight gain, possibly due to changes in where is boa located bacteria.

Plus, some studies have suggested that four weeks of regularly eating probiotic yoghurt is good for your brain, while another large study credited the healthy bacteria in yoghurt for lowering risk of heart attack and stroke among people who ate just two servings a week. Not bad, not bad at all.

What’s better: low-fat, non-fat, or full-fat yogurt?

Research has shown that full-fat dairy isn’t actually bad for you, and that there’s no significant increase in your risk of heart disease and stroke. Plus, the full-fat stuff will keep you fuller longer, so you’ll be less likely to overeat during the course of your day. Non-fat options, meanwhile, often come with lots of extra sugar to mimic flavor. So stick with plain, full-fat yoghurt and top with your favorite fruits for flavor.

A version of this article originally appeared on Women's Health US.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You southern bank account balance be able to find more information about this and similar content at piano.io

Источник: https://www.runnersworld.com/uk/nutrition/a776542/is-yoghurt-actually-good-for-you/

What is the Best Time to Eat Yogurt?

The hot weather these days can easily make us feel uncomfortable. Yogurt is an attractive choice that none of us can deny. You may have joined the wagon to follow this well-hyped stuff on social media. You may also have known that yogurt is one of the greatest choices once we decide to get in a diet or to enhance our immune system. But, has it crossed your mind as to when is the most suitable time to have a yogurt? Have you clearly understood this interesting dairy superstar?

Today, we will dig deeper about the luscious liquid of goodness. I’m sure that you will be surprised with everything we’re going to find here.

EAT YOGURT AT THE RIGHT TIME

Should we eat yogurt before or after the meal?

  • If you are intending to eat yogurt before your meal, then it’s a NO! When you’re hungry, the level of acid in the stomach is very high. Incidentally, yogurt contains lots of lactic acids, which will kill the acid in the stomach and cause a sharp decrease in the health protection effects. Adding that the protein in yogurt will fill you up instantly, which will completely destroy your meal.
  • If you would like to eat yogurt after the meal, then it’s a YES! Actually, it’s the best time! It would be better if the yogurt is eaten 1-2 hours after meals as a healthy dessert. At that amazon photo coupon, not only the gastric juice is diluted, but also the concentration of acids in the stomach is suitable for lactic acids to develop.

Should we eat yogurt at night?

  • Nighttime snack usually associates with boredom rather than an actual needs for calories. In this case, you should choose a food with low calories amount to prevent (ehem!) unwanted weight gain. With an 8.oz serving, yogurt only brings about 180 calories, which makes it the best midnight snack.
  • During bedtime, your body at rest can be led to muscle loss.The protein found in yogurt has been proven to act as a body block for lean muscle development. With an 8-o.z serving before bed, you can get up to 11g of protein; just enough for muscle preservation during bed time
  • However, keep in mind that not how is plain yogurt good for you yogurts contain the same nutrient value. Sugar-free products should be made as our first priority. Whereas fruit yogurt is the worst how is plain yogurt good for you with its added high sugar level. So how is plain yogurt good for you a habit of reading product labels carefully before deciding which yogurt will be your midnight buddy.

Should we eat yogurt after work out?

  • Going to the gym regularly and doing a complete workout will always give you sore muscles. This happens because your muscles get the wear and tear of those exercise routines you do. It would be ideal if you have a snack that is rich in a combination of high-quality carbohydrates and protein to refuel.
  • Yogurt is naturally a perfect gym partner. It is primarily made up of proteins and carbohydrates combined with healthy bacterial cultures, and especially calcium, an important bond-building mineral. These nutrients will ease your worries away on muscular, digestive and even your overall health being. It would be much better if you can combine plain yogurt with fresh or frozen fruit to get a variety of important nutrients and of course, flavor!
  • Some other interesting choices you can have for a post-workout snack are some apple slices with peanut butter, a handful of almonds with chocolate milk, a half of whole turkey sandwich, or just simply a bowl of oatmeal with milk and protein powder.

EAT YOGURT IN THE RIGHT WAY

Should we use Yogurt for eating or Yogurt for drinking?

Felt a little…dumb? Don’t be so surprised, many people also make the same mistake as you are doing right now.

  • Yogurt for eating is completely made of cow’s milk. It undergoes a rigorous process of fermentation.
  • Yogurt drink (or stirred yogurt) has much less nutrient value. According to the rules of specialized dairy, the protein in yogurt drink only accounts 1 gram while the needed amount of protein in 100g yogurt has to be more than 2.9grams.

With these information, it is for a fact that the traditional cow milk yogurt is incomparable to the drinkable yogurt.

What is the best amount of yogurt for us a day?

About 1-2 cups or roughly 250-500 grams of yogurt is appropriate serving we should consume per day. This amount is also perfect to help control the intestinal bacteria.

Should we heat yogurt before eating?

To sensitive stomachs, eating cold yogurt is not a wise choice. However, warming yogurt can lead to the loss of lactic acid, which is its most valuable nutrient. Besides, a hot yogurt might taste quite weird or unappetizing.

If you don’t have any other choice, you should heat the yogurt over low flame, which may probably decrease the risk of nutrient loss.

In a bowl of warm water (about 45 degrees celsius), dip your yogurt box, leave it for 10 minutes and there you go!

What ingredients can we combine Yogurt with?

Yogurt is proven stomach-friendly but not with these situations:

  • Never eat yogurt with sausage, bacon, and all those greasy processed meats. These ingredients have added niter, which is Nitric (III) acid. Once Nitric acid reacts to Amine in yogurt, it will result in a powerful carcinogen — N-nitrosamine.
  • Never eat yogurt with antibiotics such as Chloramphenicol, Erythromycin or whatever in Sulfonamides group. Those antibiotics will destroy lactic acid in yogurt.

Yogurt can nourish your hunger when you combine it with carbohydrate-rich foods such as rice, noodles, dumplings, doughboy, bread, and more!

Pick up the right yogurt for you:

  • Traditional yogurt for sugarholic: Traditional yogurt is defined as yogurt without any kind of artificial sweeteners (aspartame) or added sugars (high fructose found in corn syrup or cane sugar). You should check the nutritional information before buying. Keri Glassman, registered dietician and Women’s Health nutrition expert, recommends less than 12 grams of sugar per container.
  • Greek yogurt for sensitive stomachs: Greek yogurt will bring you a slightly sour flavor in a rich, thick texture. Interestingly, this yogurt offers the same amount of calories as traditional yogurt does. However, Greek walmart prepaid card services seems to have less calcium than the traditional one. It also has less sodium and less lactose, yet this turns out to make it easier to digest.
  • Kefir drink yogurt for people on the go: Made by fermenting milk with kerif grains, yeast, and some gut-friendly bacteria, this creamy, slightly sour drink contains protein, calcium, B vitamins and even more probiotics than plain yogurt.
  • Soy yogurt for lactose intolerant people: This dairy-free product is made from fermented soy milk and so, it does not have any lactose but also saturated fat or cholesterol.

Who should not eat Yogurt

With all these goodness, there is still a sad news to bring — not everyone can eat yogurt. Below are the lists of some:

  • People who have defecation problems or intestinal disease
  • Children under one year old
  • People who have diabetes, arteriosclerosis, hepatitis, and pancreatitis shouldn’t eat sweetened yogurts

If you are one the people who often drink alcohol, smoke, work with computers, have constipation, osteoporosis, then you should definitely consume more yogurt than everyone else.

SOME YOGURT FOR FITNESS

You think you can get enough of yogurt? Well, think again! Give the plain yogurt a break and try these nutritiously exciting yogurts flavors and variants:

  • Marrying honey with yogurt is an absolute bliss. Choose something that is fat-free and you are going to win that healthy bod you always working hard for.
    Try: Chobani Honey 0% Greek Yogurt. Nutrition facts per 6-ounce container: 150 calories, 16g protein, 20g carbohydrate, 0g fat (0g saturated), 0g fiber
  • Have your yogurt in two ways: blend it into a thick smoothie or just chug it on its own. Find a yogurt drink that fits your style and add fruity ingredients to have a more enjoyable healthy drink.
    Try: Organic Valley Plain Lowfat Yogurt. Nutrition facts per 8-ounce serving (plain): 110 calories, 8g protein, 13g carbohydrate, 2.5g fat (1.5g saturated), 2g fiber
  • Enjoy your yogurt without spoon, bowl, or even a glass. Yogurt cookies are a thing now, and don’t get left behind. They are also made with Truvia, one of nature’s sugars that comes from the stevia plant.
    Try: YoCrunch 100 Calorie Packs Vanilla with Chocolate Chip Cookie Pieces. Nutrition facts per 3.75-ounce container: 100 calories, 3g protein, 21g carbohydrate, 2g fat (1g saturated), 0g fiber

CONCLUSION

Yogurt is not just an ordinary dairy food that you always have known and eater, it’s also a versatile and nutritious gift to your muscular and digestive systems.

If you have something to share about yogurt or other foods, let me know and I will certainly tell you more about it.

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Источник: https://hewise.com/best-time-to-eat-yogurt/

The Healthiest Yogurts You Can Buy

Plenty has been written about the many benefits of yogurt. There’s evidence that it’s a good source of protein and delivers necessary nutrients, including calcium, zinc, B and vitamins, along with gut-friendly probiotics. Preliminary epidemiological studies even suggest that eating yogurt may help improve clinical outcomes in cases of COVID-19, according to research published in June 2021 in the Saudi Journal of Biological Sciences, although more rigorous studies are needed.

In addition to its health benefits, yogurt is one of the most versatile foods going. You can eat it as a snack, use it in drinks or dips, cook with it — the list goes on. No wonder per capita consumption among Americans rose 7 percent in 2020, according to the International Dairy Foods Association.

But choosing a yogurt has gotten slightly more complex that deciding between peach and strawberry flavors. Today, grocery aisles are overrun with Greek, Icelandic, and Australian styles, and nondairy and other options. We spoke with nutritionists and other experts to break down the health differences between every yogurt you see at the supermarket.

What Are the Health Benefits of Yogurt?

Dairy-based yogurt is naturally rich in protein, and delivers up to 45 percent of the calcium you need in a day, according to the Academy of Nutrition and Dietetics. It is also a good source of potassium, which has been shown to help ease tension inside blood vessels, according to the American Heart Association, which can help lower blood pressure, perhaps explaining why a review published in April 2021 in the Journal of Dairy Science found that fermented milk products like yogurt may help lower high blood pressure.

Because it is made using fermentation, all yogurt, dairy and nondairy, contains probiotics. These beneficial bacteria may help maintain or restore the healthy microorganisms in your digestive tract, and play a key role in your body’s immune response, according to the National Center for Complementary and Integrative Health.

Making yogurt a regular part of your diet may also help with maintaining a healthy weight. A systematic review of 22 studies published in May 2016 in the International Journal of Obesity found that eating yogurt was associated with a lower body weight, less weight gain over time, and a smaller waist circumference compared with non–yogurt eaters.

A study published in October 2017 in PLoS One even found that people who eat yogurt at least once a week were 18 percent less likely to develop gum disease.

With all these benefits, it’s little wonder that research has found that eating yogurt regularly is associated with better diet quality in general.

Related: Lactose Intolerance Symptoms

How to Choose a Healthy Yogurt

Before choosing any yogurt, you should read the label, keeping in mind the 1-cup, or 8-ounce (oz), serving size recommended by the U.S. Department of Agriculture (USDA), says Janette Marsac, RDN, a New York-based registered dietitian with Forward in Heels.

While probiotics labeling can be confusing, you can always look for the “Live and Active Cultures” seal from the International Dairy Foods Association, which indicates that dairy-based yogurts contain 100 million cultures or more per gram (g). In general, says Marsac, the more how is plain yogurt good for you in your yogurt, the better. Nondairy yogurts are also fermented, so they also contain live cultures, but the specific kinds and amounts may differ from dairy-based products, according to Today's Dietitian.

Aside from that, the biggest thing to look for are added sugars. Yogurt contains between 5 and 10 g per cup of natural sugar in the form of lactose, according to USDA data, but many companies add more, particularly to flavored yogurts or low-fat varieties. According to one U.K. survey published in September 2018 in BMJ Open, fruit and other flavored yogurts had even more added sugar than those designed for children, with a median count of around 12 g (the highest has 21 g!). For that reason, many nutritionists recommend sticking with plain yogurt and adding your own toppings for flavor.

Just make sure to use portion control there as well — a study published in April 2016 the journal Appetite found that consumers tend to add an average of 13.6 g of sugar themselves, which is more than the total sugar content of most sweetened yogurts. Jam, surprisingly, was the topping that packed the most extra sugar in the study, even more so than sugar and honey. You can save on sugar by using fresh fruit, which has the added benefit of prebiotic fiber to fuel outer banks brewing station coupon probiotics, according to a study published in January 2017 in Advances in Nutrition.

Beyond those general guidelines, the following info should help you choose something healthy no matter what your preference.

Traditional Yogurt

Traditional yogurt is made by introducing “live cultures,” aka bacteria, to milk so they can convert the lactose, or sugars, into lactic acid (one reason some people with lactose intolerance can sometimes handle yogurt), Marsac says. It’s unstrained, and can be made from skim, 2 percent, or whole milk. While fat content is bank of southern california rancho mirage personal preference, research has shown that whole-milk dairy may increase satiety and is associated with lower rates of obesity. Plus, a review published in September 2019 in Advances in Nutrition found that full-fat dairy products, and particularly yogurt, do not negatively impact insulin sensitivity, blood lipid profiles, or blood pressure, and may in fact protect against cardiovascular disease and type 2 diabetes.

Related: Read This Before You Switch to Full-Fat Dairy Products

Greek Yogurt

Greek yogurt is made by straining the traditional kind to remove whey, which makes it thicker and concentrates some nutrients. Greek yogurt typically has twice as much protein (around 15 g) as regular yogurt, says Carrie Lam, MD, with the Lam Clinic of Directions to the nearest td bank Medicine in Tustin, California. Greek yogurt also strains the majority of lactose from the cow’s milk, leaving a thick, creamy texture behind that’s easier to digest than some other kinds, according to the National Dairy Council and the U.S. National Library of medicine. Greek yogurt is generally made from whole milk, but you can fifth third ach routing number find nonfat and 2 percent varieties.

Icelandic Yogurt

Also known as skyr, this traditional Icelandic fermented dairy product straddles the line between cheese and yogurt. It’s strained more so is thicker and even more protein-packed than Greek yogurt, with around 20 g per cup, and little added fat (traditionally, skyr is made with skim milk) or sugar, according to Cook’s Illustrated. The taste is described as milder than Greek yogurt, and it has naturally low levels of sugar and lactose, says Diana Gariglio-Clelland, RD, CDCES, a Washington state–based registered dietitian with Next Luxury. You dr jose rivera find Icelandic yogurt in the United States marketed under brands setting up bb 8 sphero as Siggi’s, Smari, and Icelandic Provisions.

Related: 10 of the Best Plant-Based Sources of Protein

Australian Yogurt

This unstrained yogurt tends to be creamy but not thick, and rich, like a high-protein dessert. It’s made with skim milk and cream, or sometimes simply with whole milk, and cooked slower and longer than other kinds. The brand Wallaby says that the smooth texture (you won’t be able to stand a spoon in this kind of yogurt, for example) and mild taste are a result of a slow how is plain yogurt good for you process. Noosa Yoghurt, another global cash card my account made (and spelled) in the Australian style, is 150 calories for 4.5 oz, depending on the flavor. Because these tend to be sweeter and have less protein, they’re a good option for a healthier dessert.

Related: 8 Healthy Plant-Based Milks

French Yogurt

This style is made by a technique known as “pot set,” in which whole milk and live cultures are combined in individual pots and left to ferment for up to eight hours. It’s not strained, so it retains some of its sweetness (and lactose) but is thicker than other unstrained yogurts, like Australian kinds. French yogurt pots tend to be slightly smaller than other varieties, and so may have the advantage of built-in potion control. The brand Oui by Yoplait, for instance, is 160 calories per 5-oz cup.

Nondairy Yogurt

Vegan yogurt may sound healthy, but the nutritional profile of these can vary widely depending on whether they’re made of soy, oat milk, coconut milk, or other bases. An analysis published in February 2021 in the journal Foods found that of six different plant-based yogurt-like products, which included those made of soy, coconut, cashew, almond, and hemp, none had a protein content comparable to dairy. Soy had the highest protein count, with 4.6 g per 100-g serving. Similarly, plant-based yogurts tend to vary a lot in micronutrients like calcium and vitamin D, and often have to be fortified with those, notes Today's Dietitian. The result is a more processed product that may contain added sugars, flavors, and thickeners, says Gariglio-Clelland. They are fermented, and so contain probiotics, although the specific cultures in nondairy yogurts may not be the same as those in dairy yogurt.

Источник: https://www.everydayhealth.com/diet-nutrition/the-healthiest-yogurts-you-can-buy/
All Women's Talk

Yogurt is one of my favorite foods to eat on a daily basis, but I also have many ways to cook with yogurt that I enjoy. Though I like to eat plant sources of protein whenever possible, plain yogurt has always been something I enjoy on occasion. I like to buy the unsweetened versions to avoid added sugar, and love the good source of protein and probiotics in yogurt. If you don’t tolerate dairy yogurt, you can still use other types of yogurt, such as coconut, almond or soy-based yogurt, when you try these ideas and ways to cook with yogurt below. Adding yogurt to cooked dishes does kill the healthy probiotics, but still gives you a rich, creamy source of protein that makes many dishes phenomenal in flavor, nutrition and texture.


1 Muffins

One of the how is plain yogurt good for you ways to cook with yogurt I ever tried was in a muffin recipe, and it was one of the best I’ve tried yet. Muffins are so fun to make for a few reasons, but mostly because they are easy to take on the go with you whenever you need a healthy treat, and you can put anything you want in them. They’re the perfect vehicle to get in healthy ingredients all in one nice little package. I like to use yogurt in my muffins in place of half the liquid called for. It makes the muffins much denser and moister, instead of drier in flavor. You can also use yogurt as a replacement to butter or oil. It will increase the moisture content, while removing the unhealthy dense fats.


2 Eggs

Did you know you can cook eggs with yogurt? Most people don’t know this, but it’s a great little trick I learned awhile back. When making baked eggs, scramble them first with about ¼ cup yogurt per 2 eggs. Then bake and you have this incredible moist baked egg dish that is just to die for! You can also scramble eggs with about ¼ cup per 2 eggs to make them nice and creamy so they won’t be dry. If you’re making quiche, feel free to add in yogurt as well to the dish, along with the other ingredients. Your eggs won’t taste like yogurt, but will simply have this rich, creamy flavor that is unbelievably amazing!


3 Cupcakes

Making cupcakes for someone special? Add in a dollop of yogurt! The acids in the milk will help to increase moisture and provide a plump, dense texture. If a recipe calls for sour cream, just use yogurt instead. It all works the same! Yogurt is a little sweeter than sour cream, which I prefer, and is lower in fat if you buy the fat-free plain varieties.


4 Healthy Frosting

One of my favorite tricks is to make healthy frosting with Greek yogurt. I use plain Greek yogurt, add in stevia, vanilla extract, and mix it all with a vanilla protein powder in the blender. It comes out this rich, plump texture and makes the perfect frosting. Just be sure to chill it before you serve it so it doesn’t melt!


5 Cookies

I love to make healthy cookies, and always use yogurt, whether it be vegan or dairy-based, in my cookie recipes. It makes them incredibly rich and moist, while lowering the fat content. I just replace the oil or butter in my cookies with yogurt, add in some applesauce or bananas for extra sweetness, and then add some stevia. It makes the richest, densest cookie, and is lower in calories than butter or oil.


6 Oatmeal

If you’re cooking up some oatmeal, good for you! Oats are a great source of healthy fiber and antioxidants, and they lower your cholesterol. Here’s a tip for cooking oatmeal that you might not know. Cooking oats with yogurt makes them extra creamy, and can lower their glycemic rating due to the protein in yogurt. If you’re cooking oats on the stove top, add yogurt after the oats have almost completely cooked, stirring it in right before you’re done. You just want to add it to your oats long how is plain yogurt good for you to cream everything together. I recommend leaving your yogurt at room temperature if you want to use it as a healthy topping. Just add it when you’re done, right on top!


7 Quick Breads

Anytime I make a quick bread for someone, like banana bread, blueberry bread, or pumpkin bread, I always add yogurt. It works the same way as cooking muffins with yogurt. You simply add it in to your recipe, or use it to replace the butter or oil in equal amounts. You can also substitute half the liquid with yogurt. Adding yogurt to your quick breads really enhances the flavor, moisture and overall texture. I highly recommend it!

I always recommend avoiding yogurts with any added ingredients or sugar. The only ingredient should be nonfat milk and cultures, or at least 2% milk and cultures. Buy organic if you can to avoid nasty hormones, and go Greek for higher protein. My favorite brands are Stonyfield Organic Oikos 0%, Chobani 0% and Fage 0% or 2%. Have you ever cooked with yogurt before?

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