Benefits Of Yogurt
Yogurt May Reduce the Risk of High Blood Pressure
The research included over 55,000 women with high blood pressure from the Nurses' Health Study and 18,000 men who participated in the Health Professionals Follow-up Study. Higher intakes of yogurt were associated with a 30 percent reduction in risk of myocardial infraction or heart attack among the women and 19 percent reduction in men. The conclusion was that higher yogurt intake paired with a healthy diet was associated with greater reduction in cardiovascular disease risk among hypertensive women and men.
Apart from yogurt, try these foods that may help in keeping your heart safe from various health hazards.
Supports Healthy Digestion
Healthy bacteria that are added to yogurt help to improve the microflora in the gut, which is responsible for digestion and a healthy digestive tract. These active cultures may help with certain gastrointestinal conditions, including colon cancer, IBS, constipation, diarrhea and lactose intolerance. Many individuals that struggle with lactose intolerance find that yogurt is a soothing food, not one that causes digestive distress.
Lowers the Risk of Type 2 Diabetes
In a recent study, higher intake of probiotic yogurt is directly associated with a reduced risk of developing type 2 diabetes. Yogurt supports digestion and the absorption of nutrients throughout the digestive tract; this is essential for healthy blood sugar regulation.
Yogurt May Help Prevent Osteoporosis
Increased yoghurt consumption may significantly reduce the risk of osteoporosis in elderly by improving bone health, a new study claims. “Yoghurt is a rich source of different bone promoting nutrients and thus our findings in some ways are not surprising,” said Eamon Laird from Trinity College Dublin in Ireland.
The largest observational study to date of dairy intakes and bone and frailty measurements in older adults found that increased yogurt consumption was associated with a higher hip bone density and a significantly reduced risk of osteoporosis in older women and men.
Osteoporosis is a chronic condition associated with a reduction in bone strength and an increased risk of bone fracture.
Eat Yogurt Every Day For Weight Loss
Calorie counting can be helpful when you're trying to stay on top of your food intake, but it may be misleading when it comes to yogurt. "A lot of yogurts that are low in calories and actively promote that don't have enough protein," says Gans. Rather than only looking at how many calories a container racks up, be sure to check out the protein level, too. "A yogurt may be 100 calories but only have six grams of protein," says Gans. "In that case, you would probably be better off choosing one that has more calories but 12 to 15 grams of protein so it's easier to stay full until your next meal." Buying plain yogurt and adding your own extras is a great idea in theory, but in practice you could be sabotaging your healthy-eating efforts. "People will add honey to sweeten, cereal for some crunch, or maybe nuts and fruit," says Gans. "All of these things can be great additions, but in modest amounts. It's very easy to turn yogurt from a snack into a meal without realizing it." First, decide if you're having yogurt as a snack or as a full-on breakfast. If it's just a snack, keep it at no more than 200 calories. "That's room for around a cup of yogurt, fruit, and maybe a light sprinkle of nuts," says Gans. If you're using it as a breakfast, Gans suggests adding a serving of cereal and a serving of fruit, but still no more than an ounce of nuts to avoid going too high in calories.
Yogurt Nutrition Facts
Protein, vitamin B12, pantothenic acid, potassium, zinc, riboflavin, calcium and phosphorus make up the nutrient profile of yogurt. It’s a complete food, with just the right balance of protein, fat and carbohydrates. Just one serving can provide over 25 percent of the daily value of protein and nearly 50 percent of the DV of calcium.
The essential fatty acid, Conjugated linoleic acid (CLA), is not produced by the body. Yogurt is a good source of CLA, which has been shown to reduce the risk for heart disease. It also helps reduce belly fat, negate chemically induced cancer, lowers cholesterol, increases metabolism and strengthens the immune system.
Probiotics in yogurt stimulate healthy digestive function, and help produce vitamin B12 and K. Strains of healthy bacteria added to yogurt and kefir include Lactobacillus bulgaricus, Streptococcus thermophiles, Lactobacillus acidophilus, Lactobacillus casei and Bifidus. The key is to look for yogurt that contains “live and active cultures.”
Omega-3s are healthy fats associated with supporting weight loss, reducing blood pressure, decreasing inflammation, fighting cancer and protecting against cognitive decline. While we mostly focus on the omega-3s in wild-caught salmon and tuna, probiotic yogurt from grass-fed cows makes the list as one of the top food sources available. Dairy products, including yogurt, from grass-fed cows are richer in omega-3s and CLA.
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