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12Yogurt: health effects and benefits proven by scientists
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. The article discusses the main properties of yogurt and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of yogurt in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of yogurt on the human body under certain medical conditions and diseases are analyzed separately.
Keywords: yogurt , benefits, harm, beneficial properties, contraindications
Yogurt is a fermented product made by fermenting milk with beneficial bacteria. It has a pleasant creamy taste and quickly satisfies hunger, but these are not all of its benefits. Benefits range from improved digestion to stronger bones and depend on the composition and amount of probiotics. The addition of sugar and food processing can make it unhealthy. We understand how to choose the best products for the body.
The calorie content of yogurt without additives ranges from 56-97 kcal per 100 g. The number of calories depends on what kind of milk was used to prepare it - whole or skimmed. The method of preparation also affects the nutritional value: different types contain different amounts of proteins, B vitamins, calcium , potassium, magnesium, phosphorus and beneficial bacteria. They are enriched with vitamin D artificially.
Greek yogurt has more protein and fat than regular yogurt, but less carbs, lactose, calcium, and sodium. Dairy-free yogurts (soy, coconut) do not contain lactose. All options are useful and there is no best type - the right choice depends on the characteristics of the organism. [1, 2 3]
10 health benefits of yogurt for men, women and children
1. Restores the gut microbiome and supports the digestive tract
A balanced intestinal microflora protects against allergies and many diseases. And supporting the digestive system has a positive effect on the brain - scientists have found a strong link between the state of the intestines and brain health. [4, 5' 6]
2. Prevents osteoporosis
Just one cup of a quality product contains more than 40% of the daily requirement for calcium, 38% for phosphorus. Both minerals are necessary for teeth and bones and are better absorbed in the presence of vitamin D, so nutritionists advise choosing products fortified with it. [7, 8]
3. Stimulates the immune system
A fermented dairy product reduces inflammation associated with various diseases and improves immunity - it enhances the activity of T-cells, the main regulators of the immune response. The benefits only come with regular consumption of yogurt with live cultures. [9, 10]
4. Reduces Symptoms of Depression
Probiotic bacteria reduce anxiety, stress. They do not replace antidepressants, but improve mood without side effects and can be part of therapy. [11, 12, 13]
5. Reduces the risk of diarrhea after taking antibiotics
According to statistics, one in three people who take antibiotics develop diarrhea. It can go away on its own and cause serious complications - colitis. Friendly microbes help to avoid consequences after antibiotic therapy. [14, 15]
6. Improves IBS
Lactose is not part of the FODMAP diet recommended for people with irritable bowel syndrome (IBS). However, it is important for them to regularly consume fermented food to maintain microflora. Studies have shown that IBS is not always associated with lactose intolerance, and even if it is, patients can consume lactose-free yogurts. [16]
7. Reduces blood sugar and protects against diabetes
Regular consumption of food with probiotic microorganisms normalizes glucose levels and improves insulin sensitivity. Studies show plain yogurt reduces the risk of type 2 diabetes in healthy and older adults. [17, 18]
8. Fights constipation
Consuming 300g of regular yogurt a day can relieve constipation during pregnancy. And 180 ml of product with lacto- and bifidobacteria for two weeks reduces the time it takes for waste to pass through the intestines in people with chronic constipation. [19, 20, 21]
9. Reduces the risk of cardiovascular disease
Yogurt lowers cholesterol, arterial stiffness, plaque risk, and blood pressure. Two servings per week is enough to reduce the risk of stroke by 21% in men and 17% in women. [22, 23]
10. Helps to lose weight
Research has linked dairy products to lower body weight. Beneficial bacteria promote good metabolism and weight control, while protein keeps you feeling full for longer, reduces hunger and delays your next meal. [24, 25, 26, 27]
Who should not eat yogurt: contraindications, harm and side effects
A fermented dairy product is not recommended for people with severely reduced immunity (opportunistic infections) and severely damaged gastrointestinal tract. If it was made from the milk of hormone-fed cows, then it would aggravate acne. Although it is low in milk sugar, people with lactose intolerance, an allergy to milk, are also unlikely to benefit from it. They better pay attention to vegan products made from soy, coconut milk. [28]
How much yogurt is good to eat every day?
Drinking large amounts of a fermented drink can harm the body - one glass per day is enough to get benefits. Please note that the body can react unpredictably to the components, so it is worth starting with H cup, gradually increasing the daily portion.
How to cook yogurt, choose the most useful and add to the diet?
A fermented milk product is prepared from any milk with the addition of yoghurt cultures (sourdough), which can be bought at a pharmacy or supermarket. To choose ready-made healthy yogurt, you need to read the composition:
• it should contain a minimum of ingredients - milk and bacterial cultures;
• the mark "live active cultures" indicates maximum usefulness - indicates a high concentration of probiotics;
• among the components there should be no added sugar, flavors, dyes; [29]
• fat-free yogurts are less useful - they do not contain healthy fats, and sugar and starch are often added to compensate for the taste; [thirty]
• the label on the package "heat treatment after cultivation" indicates no benefit.
Incorporating a fermented milk drink into your diet is very simple - it is versatile and useful at any time of the day. It can be consumed alone and with fruits, nuts, oatmeal. Greek yogurt is thicker as it is strained regular yogurt and is as whey-free as possible. Because of the texture, it is often used instead of mayonnaise, sour cream. The usual product is mainly drunk in the form of a cocktail with various additives, they make a meat marinade out of it. [31]
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
Today, the benefits of milk yogurt are controversial due to lactose. However, for those who adhere to a healthy diet, it helps to diversify the menu without harm to health and figure. It is worth remembering that the amount of nutrients in the composition can vary greatly and for the sake of health, you should stay away from sweeteners, flavor enhancers. Choose the best food for your body and increase the sweetness with berries.
Literature
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2. Yogurt, plain, skim milk, https://fdc.nal.usda.gov/fdc-app.html#/food-details/170887/nutrients
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14. Probiotics Reduce the Risk of Antibiotic-Associated Diarrhea in Adults (18-64 Years) but Not the Elderly (>65 Years): A Meta-Analysis, https://pubmed.ncbi.nlm.nih.gov/27130655/
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An extended HTML version of this article is available on the edaplus.info website . Yogurt: health effects and benefits proven by scientists
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Received 21.01.2022
Abstract. The article discusses the main properties of yogurt and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of yogurt in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of yogurt on the human body under certain medical conditions and diseases are analyzed separately.
