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Have you noticed that the yogurt section of most grocery stores has practically taken over the dairy aisle?
It’s getting harder to find more traditional dairy foods, such as cottage cheese and sour cream, amid the sea of yogurt options.
But it only makes sense that a food with as many health benefits as yogurt be given prime real estate in the supermarket.
And just what are the health benefits of yogurt?
First off, your body needs to have a healthy amount of ”good” bacteria in the digestive tract, and many yogurts are made using active, good bacteria.
One of the words you’ll be hearing more of in relation to yogurt is ”probiotics.’
Probiotic, which literally means ”for life,” refers to living organisms that can result in a health benefit when eaten in adequate amounts.
Miguel Freitas, PhD, medical marketing manager for Dannon Co., says the benefits associated with probiotics are specific to certain strains of these “good” bacteria.
Many provide their benefits by adjusting the microflora (the natural balance of organisms) in the intestines, or by acting directly on body functions, such as digestion or immune function.
(Keep in mind that the only yogurts that contain probiotics are those that say “live and active cultures” on the label.)
And let us not forget that yogurt comes from milk.
So yogurt eaters will also 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, B-12, potassium, and magnesium.
In fact, the health benefits of yogurt are so impressive that many health-conscious people make it a daily habit.
Here are five possible health benefits of having a yogurt a day:
Yogurt May Help Prevent Osteoporosis
‘Adequate nutrition plays a major role in the prevention and treatment of osteoporosis, and the micronutrients of greatest importance are calcium and vitamin D,” says Jeri Nieves, PhD, MS, director of bone density testing at New York’s Helen Hayes Hospital.
Calcium has been shown to have beneficial effects on bone mass in people of all ages, although the results are not always consistent, says Nieves, also an assistant professor of clinical epidemiology at Columbia University.
”The combination of calcium and vitamin D has a clear skeletal benefit, provided the dose of vitamin D is sufficiently high,” she adds.
And what qualifies as ”sufficiently high?”
Currently, 400 IU per day is considered an adequate intake of vitamin D for people ages 51-70, Nieves says.
(Look for the Daily Value amount listed on food labels.) But more may be better.
”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.
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.
Yogurt May Reduce the Risk of High Blood Pressure
A recent study, which followed more than 5,000 Spanish university graduates for about two years, found a link between dairy intake and risk of high blood pressure.
”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, said in an email interview.
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.
Yogurt is easier to digest than milk.
Many people who cannot tolerate milk, either because of a protein allergy or lactose intolerance, can enjoy yogurt.
The culturing process makes yogurt more digestible than milk.
The live active cultures create lactase, the enzyme lactose-intolerant people lack, and another enzyme contained in some yogurts (beta-galactosidase) also helps improve lactose absorption in lactase-deficient persons.
Bacterial enzymes created by the culturing process, partially digest the milk protein casein, making it easier to absorb and less allergenic.
In our pediatric practice, we have observed that children who cannot tolerate milk can often eat yogurt without any intestinal upset.
While the amount varies among brands of yogurt, in general, yogurt has less lactose than milk.
The culturing process has already broken down the milk sugar lactose into glucose and galactose, two sugars that are easily absorbed by lactose-intolerant persons.
Yogurt With Active Cultures Helps the Gut
Yogurt with active cultures may help certain gastrointestinal conditions, including:
- Lactose intolerance
- Colon cancer
- Inflammatory bowel disease
- 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 recent review article.
The benefits are thought to be due to:
- Changes in the microflora of the gut
- The time food takes to go through the bowel
- Enhancement of the body’s immune system
- A recent Taiwanese study looked at the effects of yogurt containing lactobacillus and bifidobacterium on 138 people with persistent H. pylori infections.
The researchers found that the yogurt improved the efficacy of four-drug therapy.
H. pylori is a type of bacteria that can cause infection in the stomach and upper part of the small intestine. It can lead to ulcers and can increase the risk of developing stomach cancer.
Yogurt With Active Cultures May Discourage Vaginal Infections
Candida or “yeast” vaginal infections are a common problem for women with diabetes. 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).
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).
These women also reported a decrease in Candida infections. The women eating the yogurt without active cultures remained at pH 6.0.
Yogurt contributes to colon health
There’s a medical truism that states: “You’re only as healthy as your colon.”
When eating yogurt, you care for your colon in two ways.
First, yogurt contains lactobacteria, intestines-friendly bacterial cultures that foster a healthy colon, and even lower the risk of colon cancer.
Lactobacteria, especially acidophilus, promotes the growth of healthy bacteria in the colon and reduces the conversion of bile into carcinogenic bile acids.
The more of these intestines-friendly bacteria that are present in your colon, the lower the chance of colon diseases.
Basically, the friendly bacteria in yogurt seems to deactivate harmful substances (such as nitrates and nitrites before they are converted to nitrosamines) before they can become carcinogenic.
Secondly, yogurt is a rich source of calcium – a mineral that contributes to colon health and decreases the risk of colon cancer.
Calcium discourages excess growth of the cells lining the colon, which can place a person at high risk for colon cancer.
Calcium also binds cancer-producing bile acids and keeps them from irritating the colon wall.
People that have diets high in calcium (e.g. Scandinavian countries) have lower rates of colorectal cancer.
One study showed that an average intake of 1,200 milligrams of calcium a day is associated with a 75 percent reduction of colorectal cancer.
As a survivor of colon cancer, I have a critical interest in the care of my colon.
My life depends on it.
Yogurt improves the bio-availability of other nutrients
Culturing of yogurt increases the absorption of calcium and B-vitamins.
The lactic acid in the yogurt aids in the digestion of the milk calcium, making it easier to absorb.
Yogurt May Help You Feel Fuller
A study from the University of Washington in Seattle tested hunger, fullness, and calories eaten at the next meal on 16 men and 16 women who had a 200-calorie snack. The snack was either:
- Semisolid yogurt containing pieces of peach and eaten with a spoon
- The same yogurt in drinkable form
- A peach-flavored dairy beverage
- Peach juice
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.
Decide Between Whole-Milk, Low-fat or Nonfat Yogurt
When buying yogurt, your first decision is whether you want regular-fat, low-fat, or fat-free. You probably have a favorite brand, with just the right texture or tang for your taste buds.
If so, stick with it. But do check the label for sugar content. Some flavors and brands have more than others.
Here are a few examples:
Choose Your Sweetener
The other decision is whether you want artificial sweeteners (which are used in most ”light” yogurts) or whether you’re OK with most of the calories coming from sugar.
If you are sensitive to aftertastes, you may want to avoid light yogurts.
If you don’t mind NutraSweet, there are lots of light yogurts to choose from, and all taste pretty good.
Look for Active Cultures and Probiotics
To make sure your yogurt contains active cultures, check the label.
Most brands will have a graphic that says ”live and active cultures.”
If you want to know which specific active cultures your yogurt contains, look to the label again. Under the list of ingredients, many brands list the specific active cultures.
For Activia by Dannon, for example, L.Bulgaricus, S.Thermophilus, and bifidobacterium are listed.
This particular yogurt contains the probiotic culture bifidus regularis, which works to regulate your digestive system.
So if constipation is your challenge, this might be the probiotic for you.
Team Yogurt With Flaxseed
Get in the habit of stirring in a tablespoon of ground flaxseed every time you reach for a yogurt.
A tablespoon of ground flaxseed will add almost 3 grams of fiber and approximately 2 grams of healthy plant omega-3s, according to the product label on Premium Gold brand ground golden flaxseed.
Look for Vitamin D
When enjoying calcium-rich yogurt, why not choose one that also boosts your intake of vitamin D? Some brands list 0% of the Daily Value for vitamin D; others have 20%. (See the table above.)
Make Yogurt Part of the Perfect Snack
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.
You can find many lower-sugar breakfast cereals with 4 or more grams of fiber per serving.
Whip Up a Creamier Smoothie With Yogurt
Make your smoothie creamy and thick by adding yogurt instead of ice cream or frozen yogurt.
Cup for cup, light and low-fat yogurt is higher in protein and calcium than light ice cream. It’s also usually lower in fat, saturated fat, and calories.
Customize Your Yogurt
If you want to create your own flavored yogurt, start with your favorite plain yogurt and stir in all sorts of foods and flavors.
Here are a few ideas:
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.
Add canned crushed pineapple (1/8 cup) and a tablespoon of flaked or shredded coconut to 6 ounces of plain yogurt to make Pina Colada Yogurt.
Add 1 tablespoon of cool espresso or extra-strong coffee and 1 tablespoon of chocolate syrup to 6 ounces of plain yogurt to make Mochaccino Yogurt.
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.
Eat Yogurt at Work
Buy some yogurt and keep it in the office refrigerator (don’t forget to put your name on it).
On those days when you need a morning or afternoon snack, that yogurt will be ready for you.
Use Yogurt in Recipes
Yogurt works as a substitute ingredient in all sorts of recipes.
Plain yogurt can take the place of sour cream in a pinch (over baked potatoes or garnishing enchiladas).
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.
It can replace all of the fat called for in cake mixes, too.