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Top 6 health benefits of eating yogurt over drinking milk

Published on February 27, 2013, by in Nutrition.

 Health Benefits of eating yogurtphoto credit karibero

 Yogurt is a health food which is nutritionally better than milk. It is a good source of calcium and contains probiotics that are beneficial to the general health and well being. Yogurt is produced through fermentation of milk by lactic acid bacteria, which act on milk proteins to give yogurt its texture and tangy taste. Eating yogurt on a regular basis is not only healthy; it can help shed those unwanted pounds, lose weight and stay healthy. There are many health benefits of eating yogurt over drinking milk.

Greek yogurt is strained yogurt. It is produced by straining the regular yogurt through a cheese cloth or fine metal sieve. This straining allows the liquid whey portion of the yogurt to strain off leaving thicker consistency yogurt. Greek yogurt is much thicker and creamier than regular yogurt. Greek yogurt is much higher in protein and low in carbohydrate than regular yogurt, making it ideal weight loss food.

Top 6 health benefits of eating yogurt over drinking milk.

1. Yogurt is great for lactose intolerant people

What is lactose?

Lactose is sugar found in milk. It is a disaccharide composed of 2 simple sugar molecules, glucose and Galactose. (monosaccharide). Lactose must be broken by body before it can be absorbed.

What is lactase?

Lactase is the enzyme which is used to break down the lactose. The more lactose you consume, the more lactase our body needs to break it down. Lactose intolerant people do not have sufficient lactase in their system.

What is lactose intolerance?

People who are intolerant to lactose are prone to symptoms like gas, bloating, diarrhea after consuming milk (which is rich in lactose). Lactose intolerant people are lactase deficient.

The lactic acid bacteria which are use in making yogurt have lactose digesting ability. These bacteria convert the lactose into lactic acid, which gives a sour taste to yogurt. Since yogurt has less lactose than milk, yogurt is generally better tolerated than milk by lactose intolerant people. Yogurt is easier to digest than milk.

2. Yogurt can alleviate gut related issues such as constipation, diarrhea and intestinal infections

Studies have also suggested that these live bacteria found in yogurt can help alleviate gut related issues such as constipation and diarrhea. These are beneficial bacteria and eating yogurt regularly [1]

The beneficial bugs are also seem to help keep the gut free from unwanted organisms including those responsible for food poisoning and the bacterium Helicobacter pylori (the bug now recognized as a common underlying factor in digestive conditions such as stomach and duodenal ulcers, stomach inflammation and stomach cancer).[3]

3. Yogurt can boost your immune system

Yogurt is a probiotic. It contains live bacteria which are very useful to human body and boost immunity. [2]

4. Yogurt is a great source of calcium

Just like milk, yogurt is a excellent source of calcium. Because the live cultures in yogurt increase absorption of calcium, volume for volume, yogurt gets more calcium into the body than milk.

5. Yogurt is an excellent source of protein

The culturing of the milk protein during fermentation makes the proteins in yogurt easier to digest. This is why the proteins in yogurt are often called pre-digested.

6. Yogurt can help you lose weight

Replace your glass of milk with unsweetened yogurt lassi. Yogurt has less lactose than milk which is ideal for weight loss and general health. Yogurt is also a great source of calcium and protein which can boost fat burning and lead to faster weight loss. Research has shown that adding yogurt to your reduced calorie diet can help you lose weight.

health benefits of eating yogurt

photo credit karibero

Best type of yogurt

Only opt for unsweetened, low fat yogurt.
Stay away from sugary yogurt which are loaded with sugar or artificial sweeteners.

Unsweetened Greek Yogurt is a great way to include yogurt in your meals. It is low is fat, low in carbohydrate and high in protein, making it ideal fat loss food.

Home made yogurt made with skimmed milk is your best bet to reap the health benefits of yogurt.

How to eat it

- Eat yogurt straight from the pot.
- Add chopped fruits and nuts to your yogurt to make a good breakfast. Sweeten with some honey if desired.
- Try adding yogurt to your smoothie to make a healthy, refreshing drink.
- Freeze your yogurt and eat it like ice-cream.

Bottom line

Eat yogurt multiple times a day to replenish gut bacteria and lose weight.

References

[1] Yogurt and gut function http://ajcn.nutrition.org/content/80/2/245.abstract?sid=1b1c2cf4-798e-4102-af9e-34b9c8343d19
[2] Immunologic effects of yogurt http://ajcn.nutrition.org/content/71/4/861.abstract?sid=1b1c2cf4-798e-4102-af9e-34b9c8343d19
[3] Effects of ingesting Lactobacillus- and Bifidobacterium-containing yogurt in subjects with colonized Helicobacter pylori
http://ajcn.nutrition.org/content/80/3/737.abstract?sid=a0803827-8ee1-4052-b0d6-db21cff86719

 

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2 Responses

  1. danial

    yes the calcium, it is good for the bones- I really wish they would get the recommendations straight………for more information visit http://dietxnutrition.com/

  2. Usama Ghafoor

    Yogurt is a excellent source of calcium mineral. Because the live cultures in natural increase absorption of calcium mineral, volume for volume, natural gets more calcium mineral into the body than milk.

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