Have you noticed how the yogurt section of most supermarkets has essentially taken over the dairy section? Among the sea of yogurt options, it’s becoming increasingly difficult to find more traditional dairy foods like cottage cheese and sour cream. However, food with as many health benefits as yogurt should be given prime shelf space in the supermarket.
Health Benefits of Yogurt
To begin, keep in mind that yogurt is made from milk. So yogurt eaters will get a dose of animal protein (roughly 9 grams per 6-ounce serving), as well as other nutrients found in dairy foods, such as calcium, vitamin B-2, vitamin B-12, potassium, and magnesium. However, “probiotics” is a term that we’re hearing more and more in relation to yogurt. Probiotics are “friendly bacteria” which are naturally produced in the digestive system.
Many yogurt products have live strains of these “good bacteria.” But more research is required, some probiotic strains have been shown to help boost the immune system and promote a healthy digestive tract. Yogurt has many health benefits that many health-conscious people consume on a daily basis. Each year, more research is published that adds to our understanding of the health benefits of eating yogurt. Here you go with six potential health benefits of eating yogurt on a daily basis:
Yogurt May Help You Feel Fuller
Hunger, fullness, and calories that are eaten at the next meal were tested on 16 men and 16 women who were having a 200-calorie snack in a study conducted by the University of Washington in Seattle. The snack was one of the following:
- Semisolid yogurt with peach chunks that is eaten with a spoon
- In a drinkable form, the same yogurt
- A dairy beverage with a peach flavor.
- Juice from a peach
Although those who ate the yogurt snacks ate fewer calories at their next meal, both types of yogurt resulted in lower hunger and higher fullness ratings than those who ate the other snacks. Consult the best nutritionists to discuss more about this.
Yogurt May lessen the Risk of High Blood Pressure
A two-year study in Spain followed over 5,000 university graduates and discovered a link between dairy consumption and the risk of high blood pressure. “We found a 50% reduction in the risk of developing high blood pressure among people who took 2-3 servings of low-fat dairy in a day (or more) compared to those who didn’t,” says Alvaro Alonso, MD, Ph.D., a researcher in the Harvard School of Public Health’s department of epidemiology.
Although the majority of the low-fat dairy consumed by the study participants was in the form of milk, Alvaro believes that low-fat yogurt would have a similar effect. Higher dairy consumption (primarily from milk and yogurt) was recently linked to lower blood pressure, according to Dutch researchers.
Yogurt Could Aid in Osteoporosis Prevention
“Adequate nutrition plays a big role in the prevention and treatment of osteoporosis. And the micronutrients with the greatest importance are calcium and vitamin D,” according to Jeri Nieves, Ph.D., MS, director of bone density testing at New York’s Helen Hayes Hospital. According to Nieves, who is also an assistant professor of clinical epidemiology at Columbia University, calcium has been seen in improving bone mass in people of all ages, though the results aren’t always consistent.
“Providing the vitamin D dose is sufficiently high, the combination of calcium and vitamin D has a clear skeletal benefit,” she adds.
What constitutes “sufficiently high?” According to Nieves, 400 IU of vitamin D per day is considered adequate for people aged 51 to 70. (On food labels, look for the Daily Value amount.) However, more may be preferable. “This amount is sufficient for most young adults to maintain their skeletal health,” Nieves said in an email interview, “although many would argue that for overall health, more than the 400 IU may be required, even at these younger ages.”
More vitamin D, according to Nieves, can benefit older people in particular. Vitamin D is added to many dairy products, including some yogurts. Check out the table below to see which brands have added vitamin D, and read the labels when buying.
Active Culture Yogurt Can Help Prevent Vaginal Infections
Candida or “yeast” vaginal infections are a common problem for diabetic women Seven diabetic women with chronic candidal vaginitis were given 6 ounces of frozen aspartame-sweetened yogurt per day in a small study (with or without active cultures). Consult the best nutritionists to know about this.
Despite the fact that the majority of the women had poor blood sugar control throughout the study, the vaginal pH (a measure of acidity or basicity) of the women who ate yogurt with active cultures fell from 6.0 to 4.0. (normal pH is 4.0-4.5). Infections with Candida albicans were also reduced in these women. The pH of the women who ate yogurt without active cultures stayed at 6.0.
Yogurt has been shown to Improve Immune Function.
While there is still much to learn about probiotics and the immune system, new research suggests that certain probiotic strains may be beneficial. According to one review article, probiotics may help with inflammatory bowel disease by changing the intestinal microflora and reducing the immune system response that can worsen the disease. Another study found that probiotics can help with infection resistance and recovery. Consult the best nutritionists to know about this.
In a study of elderly people, researchers discovered that those who consumed a probiotic found in fermented milk had a significantly shorter duration of all illnesses. They claimed that the length of winter infections could be cut in half (including gastrointestinal and respiratory infections). According to a recent Taiwanese study, yogurt containing two probiotics, lactobacillus, and bifido bacterium, improved the success of drug therapy. It can cause ulcers and raise your chances of getting stomach cancer.
Yogurt With Active Cultures May Help the Gut
While more research is needed, there is some evidence that yogurt with active cultures may aid in the treatment of certain gastrointestinal conditions, such as:
- Lactose intolerance
- Constipation is a digestive disorder .
- Diarrhea is a common gastrointestinal disorder.
- Colon cancer can affect the body too
- Inflammatory bowel disease (IBD)
- Infection with Helicobacter pylori
In a review article, researchers from Tufts University’s Jean Mayer U.S. Department of Agriculture Human Nutrition Research Center on Aging concluded. The advantages are thought to be the result of:
- Microflora changes in the intestine
- The amount of time it takes for food to pass through the intestines.
- Improving the body’s immune system (more on this below).
Another recent study found that drinking a drink containing three specific ingredients reduced the type of diarrhea that some people get after taking antibiotics that some
Bottom Line
Yogurt is high in nutrients and can help you stay healthy if you eat it on a regular basis. It may help to lower the risk of certain diseases, as well as improve digestive health and weight management. Make sure, however, that you choose your yoghurt wisely. Choose plain, unsweetened varieties with probiotics for maximum health benefits. Get a detailed view about this from Marham’s best Nutritionists.
Consult Dr. Rd Safeena Amjad
Dr. Rd Safeena Amjad is a verified nutritionist from Lahore with a 95% patient satisfaction rate and over three years of experience. You can consult with Dr. Rd Safeena Amjad for just 2000/- PKR via Marham and get the best treatment.
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FAQ’S
1. What illnesses does yogurt help to prevent?
Yogurt consumption on a daily basis may help to prevent heart disease and type 2 diabetes. Two meta-analyses of prospective cohort studies found that daily yogurt consumption reduced the risk of type 2 diabetes by 18% and 14%, respectively.
2. What happens if we consume yogurt on a regular basis?
Regular consumption of yogurt enhances our immune system and protects our body from a variety of infections.
Yogurt can help with gastrointestinal infections, respiratory issues such as the common cold and flu, and even cancer.
3. Which yogurt is healthy?
While regular yogurt has more calcium and fewer calories, Greek yogurt has more protein and less sugar, as well as a thicker consistency. Both types contain probiotics, which aid digestion, weight loss, and cardiovascular health.
4. Is it true that yogurt is good for you when you’re sick?
The best way to help your body recover from flu and cold symptoms are to eat plain flavored yoghurt. When selecting a yoghurt, look for one that is high in probiotics. This beneficial bacteria aid in the shortening of the duration of your illness by providing your body with the strength to fight it off.