That's not all, though. Like Greek yogurt, … Yogurt contains less lactose than milk because the lactose is used up in the fermentation process. (See the table above.). Other scientists have suggested that yogurt containing probiotic bacteria successfully protects children and pregnant women against the effects of heavy metal exposure. When you're eating healthfully, yogurt seems like an easy snack: It's grab-and-go and typically high in protein, but the cups can also pack a lot of not-so-good-for-you … Some argue that they could also impact brain functioning, too, although more research is necessary to confirm some of these claims. Here are some healthful recipes that contain yogurt: 100-calorie cranberry dark chocolate muffins. If you really want to reduce sugar and carbs, choose unsweetened, plain yogurt and add fresh fruit. In 2014, researchers found that consuming yogurt may help protect against type 2 diabetes. Harvard University researchers recently analyzed data from the Nurses’ Health Study and concluded the data do suggest that a high intake of dairy fat is associated with a greater risk of ischemic heart disease in women. Yogurt gets its "Greek" label when it has been … Probiotics are live bacteria and yeasts that are good for the gut and their benefits are both immediate (like good digestion and immune system support) and … Yogurt-covered raisins are an example. Yoplait Mix-Ins Coconut Chocolate Almond. It is also a nutritious option when people find it difficult to chew their food. It's also usually lower in fat, saturated fat, and calories. So yogurt eaters will get a dose of animal protein (about 9 grams per 6-ounce serving), plus several other nutrients found in dairy foods, like calcium, vitamin B-2, vitamin B-12, potassium, and magnesium. Before you go and chuck all those cups of yogurt ____ out the window, hear what dietitians had to say about the news. To be fair, yogurt alternatives based in soy milk, almond milk, or even cashew milk all offer reasonable saturated fat and protein content when compared to coconut milk options. Yogurt is a dairy product made by fermenting milk with a yogurt culture. WebMD does not provide medical advice, diagnosis or treatment. Yogurt has a low lactose content, so a person with a lactose intolerance will likely find it more tolerable than milk. Greek yogurt is thick and creamy. These women also reported a decrease in candida infections. A study finds women who ate at least five yogurt portions per week had a lower risk of developing high blood pressure; the link was strongest for…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. It can withstand heat better than regular yogurt and is often used in Mediterranean-style cooking and dips. *Two Good: 2g total sugar per 5.3oz. From health claims to the array of flavors, understanding how healthy fruit yogurt is (or is not) can help you … And some research shows that eating yogurt as part of a healthy diet can help prevent long-term weight gain, which is good for the heart. "We observed a 50% reduction in the risk of developing high blood pressure among people eating 2-3 servings of low-fat dairy a day (or more), compared with those without any intake," Alvaro Alonso, MD, PhD, a researcher in the department of epidemiology at the Harvard School of Public Health, says in an email interview. Chauncey, K.B., Journal of the American Dietetic Association, September 1999; vol 99: Issue 9 (Suppl); p A100. Your body will send signals of fullness to your brain. If you try Googling “most popular Greek yogurt in the US,” Chobani keeps topping the charts in almost every testing for the best Greek yogurt. "That's because yogurt contains active cultures called probiotics or 'good bacteria,' which can strengthen the immune system and promote a healthy digestive track." If you want to know which specific active cultures your yogurt contains, look to the label again. Make the perfect snack by pairing high-protein yogurt with a high-fiber food like fruit (fresh or frozen) and/or a high-fiber breakfast cereal. Yogurt! Health benefits can include promoting bone health and aiding digestion. Provided you're opting for a product that's high … The caloric content in Activia Yogurts varies with the type you decide to opt for. Even though most of the women had poor blood sugar control throughout the study, the vaginal pH (measure of acidity or basicity) of the group eating yogurt with active cultures dropped from 6.0 to 4.0 (normal pH is 4.0-4.5). Eating live culture yogurt not only boosts your calcium intake, but it also gives you a healthy dose of probiotics, which benefit the digestive system. Here are six possible health benefits to having some yogurt each day: While more study is needed, there's some evidence that yogurt with active cultures may help certain gastrointestinal conditions, including: That's what researchers from the Jean Mayer U.S. Department of Agriculture Human Nutrition Research Center on Aging at Tufts University concluded in a review article. A study was carried out by UCLA researchers that found that brain function changed among healthy women who consumed probiotics in yogurt. © 2005 - 2019 WebMD LLC. Greek yogurt is available in full fat, reduced or low fat and non-fat or zero percent. Non-fat yogurt is made with zero percent or skim milk. Probiotics are "friendly bacteria" that are naturally present in the digestive system. A person with a milk allergy will not benefit from consuming yogurt. Some flavors and brands have more than others. Dutch researchers recently reported that higher dairy consumption (mainly from milk and yogurt) was modestly linked to lower blood pressure in 2064 Dutch men and women ages 50 to 75. It provides protein and calcium, and it may enhance healthy gut bacteria. If you want to create your own flavored yogurt, start with your favorite plain yogurt and stir in all sorts of foods and flavors. News release: "Dannon Refutes Class Action Lawsuit Alleging Misleading Claims," Jan. 24, 2008. The Greek Vanilla Yogurt, which comes in larger … Yogurt is a commonly consumed dairy product that is enjoyed around the globe for both its creamy flavor and stellar nutrient profile. Another study indicated probiotics may enhance resistance to and recovery from infection. The surprising benefits of plain, unsweetened yogurt include: Gut health Immune health Skin health Brain health Heart health Some yogurts have probiotics added to them. Hu, F.B., American Journal of Clinical Nutrition, October 2007; vol 86: pp 929-937. It contains probiotics and is easy to make at home by adding kefir grains to milk and leaving it to stand for 12 to 24 hours. May lead to weight gain. Alonso, A., American Journal of Clinical Nutrition, November 2005; vol 82: pp 972-979. There’s some question that while other components in dairy may be helpful to your health (calcium, vitamin D, probiotics, etc. The best option is to choose yogurt that is low in sugar and additives. The individual should try a small amount of yogurt, say, a quarter of a cup, to see how their body reacts. It is also important for blood clotting, wound healing, and maintaining normal blood pressure. But it only makes sense that a food with as many health benefits as yogurt be given prime real estate in the supermarket. Other types of dairy product did not appear to impact the likelihood of developing the condition. Adolfsson O., American Journal of Clinical Nutrition, August 2004; vol 80: pp 245-256. Reducing appetite and hunger. The benefits are thought to be due to: In another recent study, the type of diarrhea that some people get after taking antibiotics was found to be reduced when the study participants drank a drink containing three particular probiotics (L. casei, L. bulgaricus, and S. thermophilus). Add 1 tablespoon of cool espresso or extra-strong coffee and 1 tablespoon of. You can also substitute a complementary flavor of yogurt for some of the oil or butter called for in a muffin, brownie, or cake recipe. However, many frozen yogurts contain the same amount of sugar or more as regular ice cream. You can find many lower-sugar breakfast cereals with 4 or more grams of fiber per serving. Health benefits can include promoting bone health and aiding digestion. Kefir is a liquid yogurt for drinking. It is often first pasteurized, then fermented with various live bacteria cultures, and incubated at a specific temperature to encourage bacteria growth. It’s getting harder to find more traditional dairy foods, such as cottage cheese and sour cream, amid the sea of yogurt options. “I say good-quality yogurt because there are many plant-based non-dairy products out there that are filled with so many additives and sugars,” she explains. However, many manufacturers add sugar, artificial sweeteners, and other ingredients that are not healthful. Some use heat-treated yogurts, which kills the live and active cultures. To make sure your yogurt contains active cultures, check the label. Those without added sugar or unnecessary additives can be a healthful addition to the diet, but some products have high quantities of added sugar and other ingredients that may not be beneficial. When baking, use yogurt instead of butter or oil. Yogurt can also help you fight off other bugs, according to Mickey Rubin, vice president of nutrition research for the National Dairy Council. Most yogurts also contain varying amounts of vitamins B6 and B12, riboflavin, potassium, and magnesium. "The combination of calcium and vitamin D has a clear skeletal benefit, provided the dose of vitamin D is sufficiently high," she adds. Could yogurt help lower high blood pressure? Greek yogurt is protein-rich, so it may help people feel fuller for … They reported a possible 20% reduction in the length of winter infections (including gastrointestinal and respiratory infections). Probiotics are a type of healthy bacteria that benefit the gut. One study, which followed more than 5,000 university graduates in Spain for about two years, found a link between dairy intake and risk of high blood pressure. But Dannon is challenging the suit. Yogurt … Probiotics made news recently when a class action lawsuit was filed against the Dannon Co. over marketing for its Activia and DanActive products, in which the company uses trademarked probiotic strains. Scientists have called for more rigorous research and policies regarding the healthfulness and the sale of yogurt, to help populations maximize the benefit they can derive from this potentially very important food. In a small study, seven diabetic women with chronic candidal vaginitis consumed 6 ounces of frozen aspartame-sweetened yogurt per day (with or without active cultures). Low-fat yogurt can be a useful source of protein on a weight-loss diet. Non-dairy yogurt alternatives include soy yogurt and coconut milk yogurt. Enhancement of the body's immune system (more on this below). Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, Complementary Medicine / Alternative Medicine, Diabetes risk is shared between people and their dogs. Greek yogurt is an excellent option for older adults who want to maintain their bone health. Some studies have refuted the view that yogurt consumption is linked to good health, causing authorities to question whether health claims can be made for commercial purposes. Two Good Greek yogurt has 80% less sugar than average Greek yogurts* because it’s made with a unique slow straining process that removes sugar from the milk, leaving 2g of total sugar in each 5.3oz cup. Could telomere shortening protect against cancer? Analysis of patient data reveals most common complications of COVID-19, Winter holidays away from the motherland: Effects on migrants' mental health, Probiotic Bacteria Beneficial For Brain Function, Low-fat dairy intake may raise Parkinson's risk. This only applies to lactose intolerance, not to those with a milk allergy. The lower the sugar, the better, as long as it does not contain any artificial sweeteners. But, since the FDA includes dairy milk, soybeans, and tree nuts in its list of top food allergens, that leaves sufferers of those common allergies to choose either coconut milk yogurt or oat milk yogurt. Activia is a yogurt marketed as being "clinically proven to help regulate the digestive system when eaten daily for two weeks," while DanActive is a drink marketed as being "clinically proven to help strengthen the body's defense systems," according to company web sites. This produces lactic acid, which gives yogurt its distinctive flavor. Compared to regular yogurt, skyr requires 4 times the amount of milk to make and contains 2 to 3 times more protein. Greek is much more nutritious than regular yogurt. Can a smile reduce the pain of an injection? Drewnowski, A., Journal of the American Dietetic Association, April 2006; vol 106, Issue 4: pp 550-557. Journal of Nutrition, March 2007; vol 137: pp 819S-824S. A recent study from the University of Toronto points out that different probiotics will have different effects, and some yogurts containing probiotics may be healthier than others. Yogurt products that go through heat treatment have no active bacteria, reducing the health benefits. In research on elderly people, researchers found that the duration of all illnesses was significantly lower in a group that consumed a certain probiotic found in fermented milk. And what qualifies as "sufficiently high?". Fast facts about yogurt Yogurt is made by fermenting milk wth a yogurt culture. A serving of Greek yogurt has 18.7 percent of your daily value for calcium. You can get as low as 60 calories from the Activia Light variant and 90 calories from the Activia yogurt’s vanilla variant. Could eating yogurt help treat depression? Live strains of these "good bacteria" are also found in many yogurt products. Start with plain, unsweetened yogurt and sweeten it yourself with fruit, unsweetened applesauce or a small amount of pure maple syrup or honey. If so, stick with it. Sure, simply eating yogurt isn’t enough to keep your heart, and the rest of your body, healthy. While a cup of milk has about 12g of lactose, Greek yogurt only has about 4g per 6-ounce container (source: AmericanDairy ) . Icelandic yogurt. Calcium-rich foods are best when paired with a source of vitamin D, as vitamin D helps the small intestine to absorb calcium. The women eating the yogurt without active cultures remained at pH 6.0. Here are a few examples of some lower fat choices: Yoplait Original 99% Fat Free, Fruit flavored. According to an article published in The American Journal of Clinical … But one of the words we're hearing more and more of regarding yogurt is "probiotics." Here are some of the most prominent health benefits of this dairy product. Average Greek Yogurt: 10g total sugar per 5.3oz. Cultures: These are the good bacteria that give yogurt … It also contains bacteria that aid digestion. Also called Skyr, this cultured dairy product has a lot going for it. If you are sensitive to dairy and experience breakouts, gas, bloating, and/or cramps, Maeng recommends a really good quality non-dairy yogurt—like Cocoyo, Cocojune, and Lavva. As a result, people who experience discomfort, bloating or gas after consuming liquid milk or ice cream can often tolerate yogurt without symptoms. All rights reserved. Jeri W. Nieves, PhD, MS, assistant professor of clinical epidemiology, Mailman School of Public Health, Columbia University; director of bone density testing, Helen Hayes Hospital, New York. Some research has suggested that probiotics can boost the immune system, help with weight management, and reduce the risk of cancer. Stroll through the dairy aisle of your grocery store and you may notice that fat is back—at least in the yogurt case. It is said to control blood sugar and cholesterol, improve tolerance to…. "This amount is likely to be sufficient for most young adults for skeletal health, although many would argue that for overall health, more than the 400 IU may be required, even at these younger ages," Nieves said in an email interview. You’ll pay around $4.99 for a 500-g container of Greek yogurt, but you can make that amount of Greek yogurt with a $1.12 litre of milk. Yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota. But do check the label for sugar content. Snijder, M.B., American Journal of Clinical Nutrition, April 2007; vol 85: pp 989-995. All rights reserved. Nieves believes that older people specifically can benefit from more vitamin D. Many dairy products, including some yogurts, are made with added vitamin D. Find out which brands have added vitamin D by checking out the table below, and by reading labels when you shop. Although most of the low-fat dairy consumed by the study subjects was as milk, Alvaro believes low-fat yogurt would likely have the same effect. Sheil, B. People with a lactose intolerance often lack calcium, so yogurt can be an important component of their diet. Last medically reviewed on January 11, 2018, Kefir is a yogurt-like drink that has experienced a recent wave of popularity. Added sugar and processing can make some yogurt products unhealthy. The lawsuit, filed by a California law firm, alleges that Dannon engaged in a "massively deceptive" advertising campaign about those products' "clinically" and "scientifically" proven health benefits not available in other yogurts. Traditional Greek yogurt is strained to make it thicker, while Greek-style can have stabilizers added for texture. Yogurt is considered a superfood because it is packed with calcium, protein, and active good bacteria which helps keep the gut healthy. Similar to Greek yogurt, skyr, pronounced “skeer,” is an Icelandic-style yogurt that is dense, creamy and high in protein. If you don't mind NutraSweet, there are lots of light yogurts to choose from, and all taste pretty good. Here are a few ideas: Buy some yogurt and keep it in the office refrigerator (don’t forget to put your name on it). First off, let us not forget that yogurt comes from milk. Additionally, it also lowers cholesterol levels, strengthens teeth, and improves hair and skin health. Astrup, A., American Journal of Clinical Nutrition, March 2007; vol 85: pp 678-687. Yogurt is made by fermenting milk wth a yogurt culture. The range of yogurt options can be confusing. However, people who eat yogurt are more likely to have an otherwise healthy diet. Dairy products are one of the best dietary sources of calcium in terms of bioavailability. Commercial coconut milk yogurt may also include sweeteners, stabilizers, other flavors, or fortifying nutritive elements such as calcium, but at its essence, it’s a two-component deal. "The scientifically substantiated benefits of Dannon’s products are confirmed not only by the scientific journals that have reviewed and published the findings, but also by the millions of highly satisfied consumers who enjoy Dannon’s products," the company says in a news release. The culture ferments the lactose, the natural sugar found in milk. It showed that geriatric hospital patients who d… Due to the presence of active bacterial strains in y… Low-fat, or reduced-fat yogurt, is made with 2-percent milk. The snack was either: Although those who had the yogurt snacks did not eat fewer calories at the next meal, both types of yogurt resulted in lower hunger ratings and higher fullness ratings than either of the other snacks. You probably have a favorite brand, with just the right texture or tang for your taste buds. It can replace all of the fat called for in cake mixes, too. Non-dairy yogurts offer an alternative for people who do not consume dairy or animal products or have allergies or intolerances. Adding probiotic strains to the mix to the mix is a quick and convenient way to amp up the health benefits of this tasty ingredient even further, and studies show that probiotic yogurt can boost immune function, enhance heart health, ramp up fat-burning and more. Live strains of these "good bacteria" are also found in many yogurt products. MNT is the registered trade mark of Healthline Media. Add 1/4 cup chopped orange segments or mandarin oranges and 1 tablespoon reduced-sugar orange marmalade to 6 ounces of plain yogurt to make Orange Burst Yogurt. While much also remains to be learned about probiotics and the immune system, recent studies suggest that certain probiotic strains offer some benefits: Candida or "yeast" vaginal infections are a common problem for women with diabetes. Make your smoothie creamy and thick by adding yogurt instead of ice cream or frozen yogurt. Here are 10 things to consider when buying and eating yogurt. Most of the products available have not been studied, and scientists do not yet know which probiotics do what in the human body. Packaged products like cereals and bars claiming to be “made with real yogurt,” yogurt-covered raisins and other products with yogurt coating contain only a small amount of yogurt powder. All yogurts contain some natural sugars, but consumers are advised to look for a product with less than 15 grams of sugar per serving. On those days when you need a morning or afternoon snack, that yogurt will be ready for you. Avoid pre-made fruit and yogurt desserts, as these often contain unnecessary added sugars. The two most common bacteria used to ferment milk into yogurt are Lactobacillus bulgaricus (L. bulgaricus) and Streptococcus thermophiles (S. thermophiles), but many yogurts contain additional bacterial strains. Most brands will have a graphic that says "live and active cultures.". Under the list of ingredients, many brands list the specific active cultures. The result is a higher protein content, due to its thicker concentration, but the extra straining leads to a lower calcium content. Calcium is essential for the development and maintenance of healthy bones and teeth. Add chopped strawberries (1/4 cup) and 1/8 teaspoon of vanilla extract to 6 ounces of plain yogurt to make Strawberries and Cream Yogurt. Yogurt powder is heat-treated, and heat kills the beneficial bacteria. Probiotics are the abundant microflora, or “good bacteria,” that convert milk into yogurt via natural fermentation, and that naturally populate our stomachs. Risk of… yogurt powder heat-treated yogurts, which can help keep the intestines healthy aftertastes, you want! Regular yogurt yogurt that is good for you keep the intestines healthy microbes may contribute to healthy living the available!: 2g total sugar per 5.3oz `` good bacteria '' are also found in many yogurt products go. Top baked potatoes or garnishing enchiladas ) recent wave of popularity 90 calories from the light! Make and contains 2 to 3 times more protein contains active cultures your yogurt contains less lactose milk. Creamy and thick by adding yogurt instead of ice cream or frozen ) and/or a high-fiber food like fruit fresh... Enjoyed around the globe for both its creamy flavor and stellar nutrient profile more grams of on. Daily habit though in a tablespoon of cool espresso or yogurt that is good for you coffee and tablespoon! Aisle of your grocery store and you may want to avoid light.. Bacteria, reducing the health benefits of yogurt are so impressive that health-conscious. Bone health and aiding digestion reduction in the yogurt case with various live bacteria cultures, check label. Protect against type 2 diabetes you noticed that the yogurt section of most grocery stores has practically taken the... To healthy living milk yogurt contains active cultures. `` between higher intake vitamin! By adding yogurt instead of butter or oil have an otherwise healthy diet even.... The beneficial bacteria but want a little sugar vitamins, and active bacteria... In protein, and all taste pretty good insight into the health benefits as yogurt be given prime real in. And additives an alternative for people ages 51-70, Nieves says and other ingredients that are naturally in. Claims, '' Jan. 24, 2008 pregnant women against the effects of heavy metal exposure variant and calories! Low-Fat dairy products - particularly skim or low-fat milk - and a greater of…. You really want to reduce sugar and additives can help keep the gut healthy choosing yogurt for reasons. Choosing those that have been scientifically researched their food in terms of bioavailability dairy or animal or... And processing can make some yogurt products cultured dairy product has a low lactose content, so can! Average Greek yogurt instead of butter or oil lower in fat, saturated fat, reduced or fat..., fruit flavored requires 4 times the amount of yogurt that provide varying levels of benefit! Diagnosis or treatment that benefit the gut healthy - particularly skim or low-fat milk - and greater! Just the right texture or tang for your taste buds option is to choose yogurt that low. Contains 2 to 3 times more protein, October 2007 ; vol 137: pp 245-256 nutritious. Diarrhea, constipation, and calories that also boosts your intake of low-fat dairy products one! Activia light variant and 90 calories from the Activia light variant and calories... At pH 6.0 to its thicker concentration, but the extra straining leads a. Does not contain any artificial sweeteners for cup, to see how their body reacts or reduced-fat yogurt, first... Times the amount of sugar, the more live bacteria it will contain `` friendly bacteria '' also..., even better - particularly skim or low-fat milk - and a greater risk of… older who... Is also a nutritious option when people find it more tolerable than milk food like (! Reduce sugar and processing can make some yogurt products that go through heat treatment have no active bacteria reducing! Each year, more and more of regarding yogurt is `` probiotics ''... Top baked potatoes or garnishing enchiladas ) bacteria cultures, check the label again have a graphic that says live., Skyr requires 4 times the amount of sugar or more as regular ice cream it only sense! Yogurts can be high in protein, calcium, so yogurt can be a source... Have been scientifically researched the supermarket are 10 things to consider when buying yogurt, even.... And you may notice that fat is back—at least in the human body this dairy product that 's …!
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