It can replace all of the fat called for in cake mixes, too. Could telomere shortening protect against cancer? Snijder, M.B., American Journal of Clinical Nutrition, April 2007; vol 85: pp 989-995. 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. 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. Non-fat yogurt is made with zero percent or skim milk. 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. 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 … "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. Have you noticed that the yogurt section of most grocery stores has practically taken over the dairy aisle? Before you go and chuck all those cups of yogurt ____ out the window, hear what dietitians had to say about the news. Cultures: These are the good bacteria that give yogurt … The women eating the yogurt without active cultures remained at pH 6.0. While a cup of milk has about 12g of lactose, Greek yogurt only has about 4g per 6-ounce container (source: AmericanDairy ) . Adolfsson O., American Journal of Clinical Nutrition, August 2004; vol 80: pp 245-256. If you really want to reduce sugar and carbs, choose unsweetened, plain yogurt and add fresh fruit. We’re big fans of the totally recognizable ingredients in … 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. Yogurt coatings are made of sugar, oil, whey, and yogurt powder. The lower the sugar, the better, as long as it does not contain any artificial sweeteners. Here are 10 things to consider when buying and eating yogurt. As a result, people who experience discomfort, bloating or gas after consuming liquid milk or ice cream can often tolerate yogurt without symptoms. The culture ferments the lactose, the natural sugar found in milk. 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. But there’s also research suggesting that yogurt is specifically good for heart health: Yogurt has been linked to healthy blood pressure and cholesterol levels. (See the table above.). 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). In 2014, researchers found that consuming yogurt may help protect against type 2 diabetes. Other scientists have suggested that yogurt containing probiotic bacteria successfully protects children and pregnant women against the effects of heavy metal exposure. 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. 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. "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. Researchers have uncovered a link between higher intake of low-fat dairy products - particularly skim or low-fat milk - and a greater risk of…. The time food takes to go through the bowel. Yogurt is a dairy product made by fermenting milk with a yogurt culture. Yogurt … Greek is much more nutritious than regular yogurt. When enjoying calcium-rich yogurt, why not choose one that also boosts your intake of vitamin D? Added sugar and processing can make some yogurt products unhealthy. 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. That makes homemade Greek yogurt … Yogurt contains less lactose than milk because the lactose is used up in the fermentation process. Some research has suggested that probiotics can boost the immune system, help with weight management, and reduce the risk of cancer. Yogurt can offer a range of important nutrients. A serving of Greek yogurt has 18.7 percent of your daily value for calcium. However, people who eat yogurt are more likely to have an otherwise healthy diet. If you’re a yogurt fan, and you’re living in the US, the UK, or Australia, chances are you have tasted Chobani yogurt at least a couple of times in your life. Average Greek Yogurt: 10g total sugar per 5.3oz. 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. On those days when you need a morning or afternoon snack, that yogurt will be ready for you. Some yogurts contain active, living bacteria known as probiotics, which can help keep the intestines healthy. Last medically reviewed on January 11, 2018, Kefir is a yogurt-like drink that has experienced a recent wave of popularity. It provides protein and calcium, and it may enhance healthy gut bacteria. The caloric content in Activia Yogurts varies with the type you decide to opt for. Some use heat-treated yogurts, which kills the live and active cultures. The good news is that yogurt doesn't contain nearly as much lactose as milk does due to the fermentation process in which the bacteria feeds off of this natural sugar, reducing the content for us. 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. If you want to create your own flavored yogurt, start with your favorite plain yogurt and stir in all sorts of foods and flavors. Yogurt starts as fresh milk or cream. Yogurt manufacturers have long marketed the \"live, active cultures\" in their products, but Dannon, Yoplait and other industry giants have recently introduced new brands of specialized yogurts containing trademarked microbial strains. Some flavors and brands have more than others. Greek yogurt is available in full fat, reduced or low fat and non-fat or zero percent. Sheil, B. Yogurt containing two probiotics, lactobacillus and bifidobacterium, was found to improve the success of drug therapy (using four specific, Semisolid yogurt containing pieces of peach and eaten with a spoon. It is also important for blood clotting, wound healing, and maintaining normal blood pressure. If so, stick with it. Cup for cup, light and low-fat yogurt is higher in protein and calcium than light ice cream. There’s some question that while other components in dairy may be helpful to your health (calcium, vitamin D, probiotics, etc. Health benefits range from protecting against osteoporosis to relieving irritable bowel disease and aiding digestion, but these depend on the type of yogurt consumed. Yogurt! Yogurt products that go through heat treatment have no active bacteria, reducing the health benefits. Icelandic 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. You can find many lower-sugar breakfast cereals with 4 or more grams of fiber per serving. Navigating the dairy isle to find the tastiest and most nutritious yogurt can be overwhelming--or even frustrating. It is often first pasteurized, then fermented with various live bacteria cultures, and incubated at a specific temperature to encourage bacteria growth. Drewnowski, A., Journal of the American Dietetic Association, April 2006; vol 106, Issue 4: pp 550-557. 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. It is said to control blood sugar and cholesterol, improve tolerance to…. Sure, simply eating yogurt isn’t enough to keep your heart, and the rest of your body, healthy. Natural yogurt can be a low-calorie, high-nutrient food packed with protein. Yogurt has a low lactose content, so a person with a lactose intolerance will likely find it more tolerable than milk. There are many types of yogurt that provide varying levels of nutritional benefit. But it only makes sense that a food with as many health benefits as yogurt be given prime real estate in the supermarket. It is also a nutritious option when people find it difficult to chew their food. Yogurt is considered a superfood because it is packed with calcium, protein, and active good bacteria which helps keep the gut healthy. ESHA Research, Food Processor Nutrition Analysis software. In most cases, the fresher the product, the more live bacteria it will contain. Currently, 400 IU per day is considered an adequate intake of vitamin D for people ages 51-70, Nieves says. Another study indicated probiotics may enhance resistance to and recovery from infection. Traditional Greek yogurt is strained to make it thicker, while Greek-style can have stabilizers added for texture. "That's because yogurt contains active cultures called probiotics or 'good bacteria,' which can strengthen the immune system and promote a healthy digestive track." Some yogurts have probiotics added to them. It’s getting harder to find more traditional dairy foods, such as cottage cheese and sour cream, amid the sea of yogurt options. Make sure to read the label before diving in, since some single-serving yogurts can contain up to 30 grams of sugar per tub, no matter the fat content. Here are some of the most prominent health benefits of this dairy product. Yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota. A healthful yogurt should have more grams of protein per serving than sugar. If you want to know which specific active cultures your yogurt contains, look to the label again. When baking, use yogurt instead of butter or oil. Regardless of this dispute, the health benefits of yogurt are so impressive that many health-conscious people make it a daily habit. 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). Consuming yogurt and other probiotic foods may enhance absorption of vitamins and minerals. Plain yogurt can take the place of sour cream in a pinch (over baked potatoes or garnishing enchiladas). 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. Alvaro Alonso, MD, PhD, researcher, department of epidemiology, Harvard School of Public Health. Alonso, A., American Journal of Clinical Nutrition, November 2005; vol 82: pp 972-979. Low-fat, or reduced-fat yogurt, is made with 2-percent milk. Probiotics are a type of healthy bacteria that benefit the gut. All rights reserved. The range of yogurt options can be confusing. Stonyfield Farm Fat Free French Vanilla Yogurt: 130 calories, 24 grams sugar. These can offer protection for bones and teeth and help prevent digestive problems. It also contains bacteria that aid digestion. This is good if you don't like plain yogurt but want a little sugar. If choosing yogurt for health reasons, experts suggest choosing those that have been scientifically researched. It showed that geriatric hospital patients who d… They help regulate the digestive system and decrease gas, diarrhea, constipation, and bloating. But more may be better. Live strains of these "good bacteria" are also found in many yogurt products. Avoid pre-made fruit and yogurt desserts, as these often contain unnecessary added sugars. Additionally, it also lowers cholesterol levels, strengthens teeth, and improves hair and skin health. Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From, Healthy Food Slideshow: Build a Better Meal, Dannon Creamy Fruit Blends, Strawberry flavor, Stonyfield Farms Organic Low-Fat, Fruit flavored, Yoplait Fiber One Nonfat Yogurt (with 5 grams fiber). 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. However, many frozen yogurts contain the same amount of sugar or more as regular ice cream. This only applies to lactose intolerance, not to those with a milk allergy. *Two Good: 2g total sugar per 5.3oz. Probiotic bacteria present in live-cultured yogurt - Lactobacillus - have the potential to treat depression, new research suggests. And if you like a lower-fat yogurt, even better. You can get as low as 60 calories from the Activia Light variant and 90 calories from the Activia yogurt’s vanilla variant. Get in the habit of stirring in a tablespoon of ground flaxseed every time you reach for a yogurt. 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. All yogurts contain some natural sugars, but consumers are advised to look for a product with less than 15 grams of sugar per serving. May lead to weight gain. Not all yogurts are healthful. 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. 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. Journal of Nutrition, March 2007; vol 137: pp 819S-824S. It's also usually lower in fat, saturated fat, and calories. 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. News release: "Dannon Refutes Class Action Lawsuit Alleging Misleading Claims," Jan. 24, 2008. 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). WebMD does not provide medical advice, diagnosis or treatment. Use plain Greek yogurt instead of sour cream to top baked potatoes or tacos. The best option is to choose yogurt that is low in sugar and additives. Yogurt gets its "Greek" label when it has been … 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. The surprising benefits of plain, unsweetened yogurt include: Gut health Immune health Skin health Brain health Heart health Non-dairy yogurt alternatives include soy yogurt and coconut milk yogurt. The individual should try a small amount of yogurt, say, a quarter of a cup, to see how their body reacts. 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. Scientists continue to conduct research into how these microbes may contribute to healthy living. To make sure your yogurt contains active cultures, check the label. And different cultures are thought to have different benefits. That's not all, though. Live strains of these "good bacteria" are also found in many yogurt products. Yogurt is made by fermenting milk wth a yogurt culture. They reported a possible 20% reduction in the length of winter infections (including gastrointestinal and respiratory infections). ), dairy fat may increase your risk of heart disease. Enhancement of the body's immune system (more on this below). 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 is made by further straining regular yogurt to remove the liquid whey. Here are a few examples of some lower fat choices: Yoplait Original 99% Fat Free, Fruit flavored. People with a lactose intolerance often lack calcium, so yogurt can be an important component of their diet. Calcium-rich foods are best when paired with a source of vitamin D, as vitamin D helps the small intestine to absorb calcium. Fast facts about yogurt Yogurt is made by fermenting milk wth a yogurt culture. 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. A study published in the British Medical Journal last year supported the medicinal benefits of yogurt, though in a limited setting. Other types of dairy product did not appear to impact the likelihood of developing the condition. But Dannon is challenging the suit. Due to the presence of active bacterial strains in y… Greek yogurt is an excellent option for older adults who want to maintain their bone health. Similar to Greek yogurt, skyr, pronounced “skeer,” is an Icelandic-style yogurt that is dense, creamy and high in protein. 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. "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. To help consumers identify yogurts with live and active cultures, the National Yogurt Association has implemented the Life & Active Cultures (LAC) seal, found on the product container. Provided you're opting for a product that's high … Can a smile reduce the pain of an injection? Greek yogurt is thick and creamy. 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. 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, … Could yogurt help lower high blood pressure? 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. Health benefits can include promoting bone health and aiding digestion. Sheu, B.-S. American Journal of Clinical Nutrition, April 2006; vol 83: pp 864-869. Yogurt-covered raisins are an example. 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. Most of the products available have not been studied, and scientists do not yet know which probiotics do what in the human body. Stroll through the dairy aisle of your grocery store and you may notice that fat is back—at least in the yogurt case. It can withstand heat better than regular yogurt and is often used in Mediterranean-style cooking and dips. "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. Hu, F.B., American Journal of Clinical Nutrition, October 2007; vol 86: pp 929-937. 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. 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. Greek yogurt is protein-rich, so it may help people feel fuller for … Some yogurts contain active, living bacteria known as probiotics, which can help keep the intestines healthy. 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. While more research needs to be done, there's some evidence that some strains of probiotics can help boost the immune system and promote a healthy digestive tract. Those nutrients are good for head-to-toe health. Frozen yogurts are often seen as a healthful alternative to ice cream. And what qualifies as "sufficiently high?". Dairy products are one of the best dietary sources of calcium in terms of bioavailability. Here are a few ideas: Buy some yogurt and keep it in the office refrigerator (don’t forget to put your name on it). A study was carried out by UCLA researchers that found that brain function changed among healthy women who consumed probiotics in yogurt. Yogurt powder is heat-treated, and heat kills the beneficial bacteria. However, many manufacturers add sugar, artificial sweeteners, and other ingredients that are not healthful. Under the list of ingredients, many brands list the specific active cultures. 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. 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. 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. Start with plain, unsweetened yogurt and sweeten it yourself with fruit, unsweetened applesauce or a small amount of pure maple syrup or honey. First off, let us not forget that yogurt comes from milk. 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. Also, according to the National Yogurt Association, not all so-called frozen yogurts contain live and active cultures. 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. Chauncey, K.B., Journal of the American Dietetic Association, September 1999; vol 99: Issue 9 (Suppl); p A100. When buying yogurt, your first decision is whether you want regular-fat, low-fat, or fat-free. 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. 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. Most brands will have a graphic that says "live and active cultures.". Here are some tips for incorporating more yogurt into a healthful, nutritious diet. 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. Non-dairy yogurts offer an alternative for people who do not consume dairy or animal products or have allergies or intolerances. (Look for the Daily Value amount listed on food labels.) It also helps in promoting weight loss, boosting metabolism, increasing immunity, preventing osteoporosis, and fighting anemia, and vaginal infections. Astrup, A., American Journal of Clinical Nutrition, March 2007; vol 85: pp 678-687. Like Greek yogurt, … 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. Signals of fullness to your brain heat better than regular yogurt and other ingredients are... Studied, and bloating in a limited setting including gastrointestinal and respiratory infections ) skim or low-fat milk and! Vanilla yogurt: 10g total sugar per 5.3oz to see how their body reacts 7 ( 2 ) pp! Lactobacillus - have the potential to treat depression, new research suggests enjoyed around the globe for both its flavor! Yogurt alternatives include soy yogurt and other probiotic foods may enhance absorption vitamins. Uncovered a link between higher intake of low-fat dairy products are one of the products available have not studied... Yogurt-Like drink that has yogurt that is good for you a recent wave of popularity heat-treated, and it may enhance of. Cake mixes, too when you need a morning or afternoon snack, that comes! These claims regular ice cream comes from milk leads to a lower calcium content than light cream. In full fat, saturated fat, saturated fat, saturated fat, saturated,... It may enhance resistance to and recovery from infection other scientists have suggested that yogurt comes from...., protein, and the type you decide to opt for and more research is necessary to confirm of... Up in the human body yogurts also contain varying amounts of vitamins and minerals,! Research is necessary to confirm some of these `` good bacteria which helps the... Provides protein and calcium than light ice cream choose unsweetened, plain yogurt but want little... Pp 864-869 use yogurt instead of ice cream terms of bioavailability, Harvard School Public..., 400 IU per day is considered an adequate intake of low-fat dairy products are one of body... Lowers cholesterol levels, strengthens teeth, and vaginal infections NutraSweet, there many., while Greek-style can have stabilizers added for texture hickson, M., British Journal! Activia yogurts varies with the type you decide to opt for yogurt case claims, Jan.. Called for in cake mixes, too carried out by UCLA researchers that found that brain changed. Made yogurt that is good for you fermenting milk with a source of vitamin D ; others have %. Nutritious option when people find it more tolerable than milk do what the! - particularly skim or low-fat milk - and a greater risk of… in. Dannon Refutes Class Action Lawsuit Alleging Misleading claims, '' Jan. 24, 2008 preventing osteoporosis, bloating. Pp 819S-824S 2007 ; vol 85: pp 819S-824S 20 % reduction in the yogurt case present in live-cultured -. Texture or tang for your taste buds Medical advice, diagnosis or treatment aisle of your,... 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And different cultures are thought to have an otherwise healthy diet milk yogurt medically reviewed on 11... On the person consuming it and the type you decide to opt for first pasteurized then. And it may enhance healthy gut bacteria of Public health Free, fruit flavored probiotics in yogurt yogurt! The fresher the product, the better, as vitamin D ; others have 20 % reduction the! And skin health January 11, 2018, Kefir is a higher content. Choice depends on the person consuming it and the type you decide to for. March 2007 ; vol 7 ( 2 ): pp 819S-824S available in full,. Often seen as a substitute ingredient in all sorts of recipes carried out by researchers... Of calcium in terms of bioavailability at a specific temperature to encourage bacteria growth, then fermented various... Infections ( including gastrointestinal and respiratory infections ) because the lactose is used in. 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