What are the benefits of eating yogurt?
Yogurt is a food originating from countries in West Asia and the Middle East. Yogurt is made when milk combines with bacteria, specifically Lactobacillus bulgaricus and Streptococcus thermophilus, and leaves it for several hours at warm temperatures. Bacteria convert the sugar in milk, called lactose, into lactic acid, which thickens the milk and creates its distinctive sour taste. So what are the benefits of eating yogurt?
Yogurt is one of the most popular dairy products in the world and has been consumed by humans for hundreds of years. As a nutritious food, yogurt can help enhance several aspects of a person's health. A prime example is yogurt, which has been shown to reduce the risk of diseases associated with metabolic cardiovascular disease and osteoporosis, as well as aid in weight management.
Yogurt is a popular dairy product based on the bacterial fermentation of milk. The bacteria used to make yogurt, known as the "yogurt base," ferment lactose, the natural sugar found in milk. This process produces lactic acid, a substance that causes the proteins in milk to coagulate, giving yogurt its unique flavor and texture. Yogurt can be made from all types of milk. Yogurts made with skim milk are considered fat-free, while those made with whole milk are considered full-fat. Plain yogurt without added colorants is a white, thick liquid with an aromatic flavor. Unfortunately, most yogurts currently on the market contain added ingredients, such as sugar and artificial flavors. These yogurts are not good for the health of consumers. On the other hand, unsweetened plain yogurt offers many health benefits.
Here are the scientifically proven health benefits of yogurt.
1. Provides Many Important Nutrients
Yogurt contains almost every nutrient that the body needs to stay alive and grow. Milk in general and dairy products in particular, especially yogurt, contain a lot of calcium, an essential mineral for bone and dental health. Just one cup of yogurt can provide up to 49% of the body's daily calcium needs. It is also high in B vitamins, especially vitamin B12 and riboflavin, both of which may protect against cardiovascular disease and other neural tube birth defects.
One cup of yogurt also provides 38% of the daily need for phosphorus, 12% of the daily need for magnesium and 18% of the daily need for potassium. These minerals are necessary for a number of biological processes in the body, such as blood pressure regulation, metabolism, and bone health. One nutrient that plain yogurt doesn't contain is vitamin D, but it's often added to the milk during the yogurt manufacturing process. Vitamin D promotes bone health and the immune system, and may reduce the risk of several diseases, including heart disease and depression.
2. Abundant source of protein
Yogurt provides an impressive amount of protein, with about 12 grams of protein per 200 grams of yogurt. Protein has been shown to support metabolism by increasing the body's energy expenditure as well as the number of calories the body burns throughout the day. Getting enough protein is also important for appetite regulation, as it increases the production of hormones that signal satiety. Thus can automatically reduce the overall number of calories consumed by the body, which is beneficial for weight control.
In one study, people who ate yogurt snacks felt less hungry and consumed 100 fewer calories at dinner, compared with those who ate a lower protein snack for the same amount of calories. . The satiety-promoting effect of yogurt is even more prominent if you eat yogurt with natural yeast strain from Greece, a very thick yogurt has been produced. It contains a higher protein content than regular yogurt, providing 22 grams of protein per 200 grams of yogurt. Greek yogurt has been shown to affect appetite control and delay hunger more than regular yogurt with less protein.
3. Beneficial for the digestive system
Some yogurts contain live bacteria, or probiotics, as part of the initial culture or added after pasteurization. They can bring many benefits to the digestive system. Unfortunately, however, many yogurts are pasteurized, which applies a heat treatment to kill all types of bacteria including the beneficial bacteria in the milk.
To make sure yogurt still contains digestive probiotics, look for one that contains live, active probiotics, which must be listed on the product's label. Certain types of probiotics found in yogurt, such as Bifidobacteria and Lactobacillus, have been shown to reduce uncomfortable symptoms of irritable bowel syndrome (IBS), a common digestive disorder affecting affect the colon. One study had irritable bowel syndrome patients regularly drink fermented milk or yogurt containing Bifidobacteria. After just 3 weeks, they reported significant improvements in bloating and bowel frequency. Another study found that yogurt containing Bifidobacteria improved digestive symptoms and health-related quality of life in women without digestive diseases. What's more, some studies have also found that probiotics can protect against antibiotic-associated diarrhea, as well as constipation.
4. Strengthen the body's immune system health
Eating a lot of yogurt - especially those containing probiotics - on a regular basis can boost your immune system health and reduce your chances of getting sick.
Probiotics have been shown to reduce inflammation, which is associated with a number of health conditions ranging from viral infections to intestinal disorders. Research shows that in some cases, probiotics may also help reduce the incidence, duration, and severity of the common cold. Furthermore, the immune-boosting properties of yogurt are partly due to the presence of magnesium, selenium, and zinc, which are trace minerals known for their role in immune system health. Also, yogurts fortified with vitamin D can further boost immune health. Vitamin D has been studied for its ability to prevent illnesses like the common cold and flu.
5. Strengthening bone and joint health
Yogurt contains several nutrients important for maintaining bone health, including calcium, protein, potassium, phosphorus and sometimes vitamin D. All these vitamins and minerals are especially helpful for preventing prevent osteoporosis, a condition characterized by weakening of the bones and often occurs in the elderly. People with osteoporosis have low bone density and are at a higher risk of fracture than other people. Many studies done have shown that consuming at least three servings of dairy foods, such as yogurt, daily can help maintain bone mass and strength, especially in people who are already obese. old.
6. Benefits of Yogurt for Heart Health
The fat content of yogurt is one of the reasons that the health benefits of yogurt are often controversial. Yogurt contains mostly saturated fat, along with small amounts of monounsaturated fatty acids. Saturated fat was previously thought to cause heart disease, but current research shows this is not entirely true. However, fat-free and low-fat yogurts are still recommended and popular in the US.
There is no clear evidence that the fat in yogurt is harmful to the health of consumers. In fact, it may even benefit heart health. Some research shows that getting saturated fat from whole milk products increases good cholesterol (HDL cholesterol), which may protect heart health. Other studies have found that eating yogurt reduces the overall incidence of heart disease. What's more, dairy products like yogurt have been shown to help reduce high blood pressure, a major risk factor for heart disease. These effects seem to be most prominent in people already diagnosed with high blood pressure.
7. Benefits of yogurt in weight control
While not directly involved in everyone's weight gain or loss, yogurt has a number of properties that may help with weight management. For starters, yogurt is high in protein, which works together with calcium to increase levels of appetite-reducing hormones like peptides YY and GLP-1. Furthermore, some studies have found that consuming yogurt can assist in reducing body weight, body fat percentage, and waist circumference.
One review found that the consumption of full-fat dairy products, including yogurt, may reduce obesity rates. This contrasts with previous misconceptions about the amount of fat and the potential for weight gain when using yogurt. Other studies have found that people who eat yogurt tend to eat better overall than those who don't. This is partly due to the higher nutrient content while the calorie content is quite low.
Yogurt is a nutritious food and can help promote health if used regularly. Yogurt can reduce the risk of several diseases, and offers many benefits for digestive health and weight management. However, consumers should also choose yogurt wisely. Scientists recommend choosing plain yogurt with little or no added sugar and probiotics. The satiety-promoting effect of yogurt is even more prominent if yogurt with Greek origin yeast is used with a much higher protein content than regular yogurt.
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