Yogurt belongs to the dairy group and is rich in calcium, and its consumption is one of the essentials of a healthy diet. Therefore, consuming 2 to 3 units of dairy products per day is mandatory, but it is also very important what kind of yogurt should be consumed in the diet. In this article, get acquainted with the best yogurt to eat.
Know the best yogurt to eat:
According to experts, the best yogurts are simple and low-fat yogurts to which you add fruits, nuts, whole grains, or whole grains, depending on your taste. Yogurt is one of the foods that you can use in any meal. These days, they even use protein yogurt for breakfast.
What is the best yogurt?
Like milk, yogurt contains important nutrients such as protein and calcium. Traditional yogurt is prepared by adding a culture medium of two types of bacteria to milk to ferment lactose to lactic acid, which creates a sour taste and high consistency. If the yogurt cools down after fermentation, the bacteria will survive, and this product can be called an alive or active culture medium that is good for the gut. But which yogurt is the best? This requires reviewing all the nutritional facts and ingredients of each. Ingredients such as pectin and sugar are always a sign of poor product quality.
If you use flavored yogurt, check its sugar content. You should avoid sweeteners such as high fructose corn and always look for organic products if you do not want to be organic.
Full fat yogurt
In a 2013 study published in the Scandinavian Journal of Primary Health Care, researchers looked at more than 1,000 Swedish men between 40 and 60 over 12 years and found people who consumed high-fat milk, butter, and cream. Obese than men who never or rarely use high-fat dairy products. Another study in 2013 in the European Journal of Nutrition found that in many studies, high-fat dairy was associated with a reduced risk of obesity. One of the advantages of high-fat yogurts is that they rarely contain additives used in low-fat and non-fat yogurts. A container of 230 ml of plain and whole yogurt, 138 calories, 11 grams of sugar, 8 grams of protein, 275 mg of calcium, and 352 mg of potassium, as well as a sufficient amount of folic acid and vitamin A as well as vitamin D (if prepared from fortified milk has been). High-fat yogurt contains 7 grams of fat, of which 5 grams are saturated.
What type of yogurt is usually recommended?
A serving of plain yogurt containing 8 to 12 grams of sugar-free lactose is added. Their sugar should also be considered if yogurt contains fruit, fruit extract, high fructose corn syrup, sugar cane syrup, or other sweeteners. Sugar is often added to yogurt and may have a layer of different ingredients. Mixing with yogurt also adds calories to yogurt. By adding artificial sweeteners to yogurt, you can reduce your calorie intake. Of course, you can add your fruits to low-fat yogurt to reduce your calorie intake.
Most nutritionists recommend low-fat or fat-free yogurt.
Yogurt is rich in protein, calcium, vitamin B, and in many cases rich in vitamin D. One serving of 250 grams of yogurt contains 8 to 12 grams of protein. Yogurt is an excellent source of calcium, so a 250-gram pack contains one-third of your daily calcium needs. Yogurt is also a rich source of potassium, riboflavin, vitamin B12, and phosphorus. A few servings of low-fat or fat-free yogurt a day can make up for the lack of calcium, potassium, and vitamin D that most children and adults need daily. Fresh yogurt contains beneficial bacteria that cleanse the heart, regulate stomach movements, and boost the immune system. If you want to take advantage of this, you should use yogurts that do not heat up after the fermentation process because the heat often kills the beneficial bacteria. People lactose intolerant and unable to breastfeed their infants may tolerate fresh yogurts containing active bacteria, as the fermentation process helps digest lactose to some extent and makes them more digestible.
Types of yogurt:
Thicker and firmer yogurts than regular yogurts Try to choose low-fat or fat-free types that have twice as much protein as regular yogurts and have half the sugar.
Sheep’s milk yogurt
Sheep yogurt is richer and fatter than cow yogurt, with twice as much calcium and protein. This yogurt is ideal for cooking.
Goat milk yogurt
This yogurt is one of the most popular yogurts in the world. This yogurt is usually made from goat whole milk, has a softer consistency than cow yogurt, and slightly sweet and salty taste. It has less calcium and usually more fat, but you can reduce fat by grinding.
Made from soy, it is low in saturated fat and cholesterol, low in protein, and usually fortified with calcium to compete with cow’s milk yogurt. Experts say the best yogurts are plain and low-fat yogurts. You can add fruits, nuts, whole grains, or whole grains to your taste.
Tips about our consumption:
Yogurt with all these properties can be harmful to some people. It is also incompatible with some foods. Therefore, using yogurt on all tables and next to all foods is a big mistake today.
Yogurt is not an absolute food, and its nature is cold and wet. Therefore, frequent consumption of large amounts of yogurt is harmful to those who had a hard stomach from the beginning or had cold due to a bad mood. These people should eat yogurt with its ingredients. Some of our ingredients: Dried vegetables such as mint, thyme, and mint, cinnamon powder, cumin, apricot and ginger, raisins, honey, fruit juice, and sugar.
Those who do not want to suffer from joint pain and related diseases and those who have common diseases (such as rheumatism, osteoarthritis, rheumatoid arthritis) and want to reduce pain are one of the nutritional principles that must be observed. Observed yogurt consumption with meat is not followed, especially chicken and aquatic meat.
Because even the best digesters cannot fully digest them, and the presence of raw sputum and their transfer to the joints increases the severity of joint pain. In people who suffer from this disease, eating ginger jam can reduce the severity of our cold.
Another ingredient that is incompatible with yogurt is eggs. It is not suitable to eat yogurt with cocoa, omelet, half and other foods cooked in eggs. It is better to eat yogurt as a meal or as a separate snack with its side dishes.
Another thing that is not compatible with yogurt is pickles. Eating some foods is related to fixes and eating yogurt is not appropriate.