Yogurt's got power-boosting protein and bone-building calcium. It can also help you lose weight
and fend off a cold. Here's the scoop on the benefits of yogurt — and
how much you should eat. Whether you opt for greek yogurt, organic or
soy you'll starting seeing results instantly.
1. Yogurt can give you flat abs.
Eat 18 ounces a day and you can drop a jeans size. People who ate
that much — in conjunction with cutting their total calories — lost 22
percent more weight and 81 percent more belly fat than dieters who
skipped the snack, according to research from the University of
Tennessee, Knoxville. They also retained one-third more calorie-torching
lean muscle mass, which can help you maintain weight loss.
"Fat around your waist produces the hormone cortisol, which tells your
body to accumulate even more belly flab," says nutrition professor and
lead study author Michael Zemel, PhD. When you eat yogurt, the calcium
signals your fat cells to pump out less cortisol, making it easier for
you to drop pounds, while the amino acids help burn fat.
2. Most brands of yogurt contain good-for-you bacteria.
The words "live and active cultures" on the container mean that your
yogurt has probiotics, beneficial bugs that live in your digestive tract
and help crowd out harmful microorganisms that can cause intestinal
infections. (Only a very small number of companies put yogurt through a
post-pasteurization process that kills off all bacteria.)But many varieties now also contain special strains of probiotics meant to help regulate your digestion or strengthen your immune system. The research on them isn't conclusive, however. "If you suffer from a particular health problem, like bloating or diarrhea, it's worth trying one of these products for a couple of weeks to see if it helps," says FITNESS advisory board member Dawn Jackson Blatner, RD. Otherwise, save a few dollars and stick to conventional brands.
3. Yogurt is loaded with vitamins.
One serving is a significant source of potassium, phosphorous,
riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yogurt also
contains B12, which maintains red blood cells and helps keep your
nervous system functioning properly. "Vitamin B12 is found mostly in
animal products, such as chicken and fish, so strict vegetarians can
easily fall short," says Jackie Newgent, RD, a FITNESS advisory board
member and author of Big Green Cookbook. Eating more yogurt can
help close the nutrient gap: An eight-ounce serving contains 1.4
micrograms of the vitamin, about 60 percent of what adult women need
daily.
4. A cup of yogurt a day can help you recover faster after a workout.
With the right ratio of protein to carbohydrates, yogurt,
particularly high-protein Greek yogurt, makes an excellent
post-sweat-session snack. "The perfect time to grab a container is
within 60 minutes of exercise," says Keri Gans, RD, a nutritionist in
New York City. The protein provides the amino acids your muscles need to
repair themselves, Gans explains, and the carbohydrates replace your
muscles' energy stores, which are depleted after a hard workout. It's a
bonus if you drink a bottle of water along with it: The protein in
yogurt may also help increase the amount of water absorbed by the
intestines, improving hydration.
5. Not all yogurt is equal when it comes to calcium and vitamin D.
Since it naturally contains calcium, you'd think the amount would be
the same no matter which yogurt you pick. Wrong. "The levels can vary
widely from brand to brand, so you really need to check the label,"
Newgent says. How much is in a container depends on processing. For
instance, fruit yogurt tends to have less calcium than plain because the
sugar and fruit take up precious space in the container. "Vitamin D
isn't naturally in yogurt, but because it helps boost calcium
absorption, most companies add it," Newgent explains. Reach for brands
like Stonyfield Farms Fat Free Smooth and Creamy and Yoplait Light Thick
& Creamy, which contain at least 20 percent of your daily value for
both nutrients.
6. Yogurt may prevent high blood pressure.
Every day 70 percent of us consume more than twice the recommended
amount of salt; over time that can lead to hypertension and kidney and
heart disease. The potassium in yogurt, almost 600 milligrams per eight
ounces, may help flush some of the excess sodium out of your body. In
fact, adults in a study in the American Journal of Clinical Nutrition
who ate the most low-fat dairy — two or more servings daily — were 54
percent less likely to develop high blood pressure than those who ate
the least.
7. A daily serving of yogurt keeps colds away.
Dig into four ounces each day and you may find yourself sniffle-free
in the months ahead, according to a study at the University of Vienna.
Women eating this amount had much stronger and more active T cells,
which battle illness and infection, than they did before they started
consuming it. "The healthy bacteria in yogurt help send signals to the
immune-boosting cells in your body to power up and fight off harmful
bugs," says lead study author Alexa Meyer, PhD, a nutrition researcher
at the university. Allergy sufferers, who typically have low levels of
certain T cells, may also find relief by adding yogurt to their diets.
In a study in the Journal of Nutrition, people who ate seven ounces a day had fewer symptoms than those who opted for none at all.
8. Yogurt can help your smile.
Despite its sugar content, yogurt doesn't cause cavities. When
scientists at Marmara University in Turkey tested low-fat, light, and
fruit flavors, they found that none of them eroded tooth enamel, the
main cause of decay. The lactic acid in yogurt appears to give your gums
protection as well. People who eat at least two ounces a day have a 60
percent lower risk of acquiring severe periodontal disease than those
who skip it.
9. Raw doesn't mean better.
Virtually all the yogurt in your grocery store has been pasteurized —
that is, exposed to high temperatures to kill any harmful pathogens.
Raw-dairy fans claim that unpasteurized milk, yogurt, and cheese are
better for you because they contain more health-boosting bacteria, but
pasteurization doesn't destroy beneficial probiotics, Newgent explains.
Plus, studies show that those who eat raw yogurt don't have stronger
immune or digestive systems than people who stick to the pasteurized
stuff. And raw-dairy products carry a risk of food poisoning. "E. coli
and salmonella are two of the pathogens that can lurk in these foods and
end up in your body," Newgent says.
10. Yogurt is a high-protein food.
Yogurt can be an excellent source of protein, but "one variety may
contain more than double the protein of another," Blatner says. Greek
yogurt, which is strained to make it thicker, has up to 20 grams of
protein per container; traditional yogurt may have as few as five grams.
If you're eating it for the protein, look for brands that provide at
least eight to 10 grams per serving.
What to Look For in a Yogurt
Forget the fancy promises. To find a healthy yogurt that's low in
calories, fat, and sugar, follow as many of these guidelines as you can.Per 6-ounce serving:
Calories: 100 to 150 (if you're snacking, stick to the lower end)
Fat: 3.5 grams or less (low-fat or nonfat)
Saturated fat: 2 grams or less
Protein: at least 8 to 10 grams
Sugar: 20 grams or less
Calcium: at least 20 percent of the daily value
Vitamin D: at least 20 percent of the daily value
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