How Much Yogurt Should I Eat A Day? When you eat yogurt, it’s important to pay attention to calories, fat, and sugar. Even though natural yogurt is higher in protein and lower in carbs, it can also be higher in calories because of the volume that’s usually consumed. The amount of calories will depend on your weight and how many grams of carbohydrates you need per day. when it
comes to understanding how much yogurt would be considered too much, you need to consider the idea of saturated fat in your diet. However, there is something else you should be aware of before consuming a lot of yogurt. Yogurt is high in calories. The calories are a good thing to weight loss dieters, it is necessary for daily intake of calories when you are trying to lose weight. Many people
know that yogurt is good for you, but are you aware of the side effects of too much yogurt consumption? In some cases, it could cause weight gain. This article will look at Health benefits of Yogurt If you are looking for a delicious snack, don’t forget to eat Yogurt. Yogurt is one of the best food that is a source of calcium, which is very essential for your health.
How Much Yogurt Should I Eat A Day
Ever wondered how much yogurt should i eat a day? I have, although I’ve never really done anything about it because I didn’t want to ask my mother. This is the reason this article was born. These are the articles answer for how much yogurt should i eat a day and how often. ou should stop worrying about how much yogurt you’re eating every day or what kind of yogurt you’re eating or anything else related to yogurt. Let’s take a step back and move on to something more important that we can all agree on.
The United States Department of Agriculture (USDA) recommends three-cup equivalents of dairy per day (including yogurt, cream cheese, low-fat milk) for those older than nine years of age. So, if people stay within recommended limits, yogurt will help keep them healthy.
Yogurt is a healthy and tasty source of protein that many people like. Made from fermented milk, yogurt can be consumed as a spiced salad dressing, dip, drink, or in flavored frozen form as a dessert and snack. The sugar in yogurt is partially broken down by the bacteria it contains, hence many lactose-intolerant individuals can consume it without getting bloating, cramps, and loose stools.
In traditional Indian medicine, yogurt has been used to treat everything, including recovering from a bout of stomach flu to sunburn relief. It has a place of honor in Mediterranean and Middle Eastern cuisine as well.
What happens if you eat yogurt every day?
The United States Department of Agriculture (USDA) recommends three cup equivalents of dairy per day (including yogurt, cream cheese, low-fat milk) for those older than nine years of age. So, if people stay within recommended limits, yogurt will help keep them healthy. The good news is, the United States Food and Drug Administration (FDA) regulates yogurt products. Low-fat yogurt must have 0.5 to 2 percent fat and contain no less than 8.25 percent milk solids. Nonfat yogurt must be less than 0.5 percent fat and contain no less than 8.25 percent milk solids. So, be mindful of the label before buying yogurt. Go for the low-fat or nonfat yogurt variety to avail health benefits.
Daily intake of yogurt in moderation has the following benefits:
- Bone health: Yogurt is abundant in calcium, zinc, B complex vitamins and is a concentrated form of milk proteins. This makes it important for good bone health. Commercial yogurt is often supplemented with vitamin D and can be consumed by the elderly, who have a risk of low bone mass and poor bone health. The regular consumption of yogurt in the elderly has been consistently associated with less bone resorption (porosity) and increased calcium deposition in the bones. The long shelf life and ease of yogurt consumption make it an excellent nutrition option for the elderly.
- Immunity: Yogurt contains cultures of probiotics (good bacteria). This can help improve gut immunity. A lot of individuals with irritable bowel syndrome or those recovering from a bout of gastroenteritis report relief of symptoms after adding low-fat yogurt to the diet. Owing to its zinc, vitamin B6 and Lactobacillus content, yogurt also enhances the overall immune response and reduces the risk of infections, such as seasonal flu and diarrhea. Some research suggests that yogurt inhibits the bacteria called H pylori in the stomach and intestine. This bacterium has been linked to gastritis and stomach cancer. Regular intake of sugar-free yogurt provides protection against vaginal discharge and fungal infections, too.
- Metabolism: Yogurt is packed with nutrients. It is filling when eaten as a snack. Eating two to three servings of yogurt per week decreases sugar and caffeine cravings. This helps with weight management and improved heart health. It also reduces the risk of diabetes and age-related cognitive impairment.
Recommended Dairy Consumption per Day
A good starting point for figuring out how much yogurt you should eat per day is the recommended daily amount. For anyone over the age of 9, the USDA’s ChooseMyPlate.gov recommends 3 cups of dairy per day. Each cup of yogurt counts as 1 cup of dairy.
Potential Yogurt Health Benefits
Yogurt has a number of health benefits, making it a good food to include in a healthy diet. People who consume more dairy products, including yogurt, may have a lower risk of metabolic syndrome, obesity and heart disease.
The probiotics contained in many yogurts may have beneficial effects on health as well, according to a review published in the American Journal of Clinical Nutrition in 2014. Probiotics are beneficial bacteria found in the digestive tract that help control levels of harmful bacteria and limit the risk for certain health conditions.
Consider the Calories
It’s important not to eat so much yogurt that you go over your recommended daily calories. While some studies show beneficial effects for yogurt on weight, others show a potential for increased weight gain in some people with increasing consumption of yogurt, according to another article published in the American Journal of Clinical Nutrition in 2014.
The calories in yogurt can vary quite a bit, with a 3/4-cup serving of vanilla nonfat yogurt supplying as many as 143 calories and a 3/4-cup serving of nonfat vanilla yogurt sweetened with a low-calorie sweetener instead of sugar containing as few as 73 calories.
Choose Lower-Fat Yogurt
USDA’s ChooseMyPlate.gov recommends choosing nonfat or low-fat versions of yogurt; full-fat versions can provide a significant amount of fat, a large portion of which comes from unhealthy saturated fat.
A 3/4-cup serving of plain whole milk yogurt has more than 5 grams of fat, which is about 8 percent of the daily value for fat of 65 grams. Eating 3 cups of this yogurt would use up more than 30 percent of your recommended fat grams for the day.
Low-fat yogurt has about 2 grams of fat per 3/4-cup serving, and nonfat yogurt has less than 0.5 grams of fat per serving, making both a better choice if you plan to have multiple servings of yogurt per day.
Skip Sugary Yogurts
Opt for plain yogurt over the flavored varieties, as these may be quite high in sugar. Choosing Greek yogurt can lower the sugar content even further, as the whey that’s strained out in the process of making Greek yogurt contains much of the natural sugar in the yogurt.
The American Heart Association recommends that women get no more than 100 calories per day from added sugars, which equals about 25 grams of sugar per day, and men get no more than 150 calories, or about 38 grams per day.
A 3/4-cup serving of low-fat fruit yogurt can have more than 32 grams of sugar, while the same amount of plain low-fat yogurt has about 12 grams of sugar and nonfat Greek yogurt has less than 6 grams.
Making Yogurt More Nutritious and Delicious
Plain low-fat yogurt isn’t necessarily appealing to everyone, but you can take this nutritious yogurt and add other foods to it to improve the flavor and the nutrient content.
Consider adding fruit to give your yogurt more sweetness and mixed nuts to add some crunch, while increasing the protein and healthy unsaturated fats. Both fruit and nuts contain essential vitamins, minerals and fiber.
Another way to make yogurt more filling is to mix in some high-fiber, low-sugar cereal.
Side Effects of Yogurt
Side effects of yogurt contain lots of vitamins, calcium and important active substances containing lactic acid bacteria. Yogurt is a rich source of calcium, which helps build bone mass. Yogurt is efficient in cleansing intestines and its regular use can significantly reduce bad cholesterol and triglyceride levels in the blood. Also yogurt helps to reduce incidence of the most common intestinal infection – bacterial diarrhea. IN addition – yogurt recommended for these people: diabetic patients, sportsmen and pregnant women. Yogurt is not permitted for lactose intolerant people, atopic people and those who have digestive tract diseases.
Greek. Icelandic. Probiotic. Soy. Whichever your go-to yogurt type is, you’re likely well aware by now that this food comes with more than a few health benefits. Yogurt has long been associated with bone strength, gut health, and weight management. But do you know the other side effects of eating yogurt every day? Because that’s only the beginning.
“Current available scientific evidence shows that intake of yogurt, milk, and other dairy products have very few adverse effects and may protect against many of the most prevalent chronic diseases,” says Brooke Glazer, RDN, nutrition consultant for RSP Nutrition. “Frequent consumption of yogurt has been shown to improve risk factors for cardiovascular disease, to lower diabetes risk, and to enhance immune function.”
According to a 2018 report, the average American consumes about 13.4 pounds of yogurt per year. And is that any surprise? This dairy product is not only super good for you, but it’s also remarkably versatile—you can use it as a base for your morning bowl of granola, as a convenient portable snack for work, or even as a healthy dessert. Nowadays, there are more options than ever to choose from, too, including protein-rich yogurt-based drinks and even frozen treats.
If you’re someone who consistently stocks your fridge with yogurt, it’s important to know the side effects that eating yogurt every day can cause. Here are some health perks—and potential pitfalls—that nutritionists and dietitians want you to know about.
Your digestive track will get some extra help.
While the word “bacteria” may automatically trigger negative associations, there are also “good” bacteria that are essential to making sure your digestive tract functions properly. According to Glazer, probiotics are live microorganisms found in certain foods that can promote the development of more of that good bacteria.
“I always suggest getting your needs met from whole foods rather than from supplements so yogurt is a great option to increase probiotic intake,” she says.
As certified nutritionist Paul Claybrook, MS, MBA, CN, points out, probiotics can also kill off harmful bacteria in your digestive tract.
“There is only so much room in your intestines and so bacteria are constantly battling for control,” he says. “When you consume probiotics regularly, you are ensuring that the ‘good’ bacteria are in charge.”
According to Lindsey Kane, RD and Director of Nutrition at Sun Basket, maintaining a healthy microbiome promotes bowel regularity, reduces bloating and general GI discomfort, and mitigates symptoms associated with Crohn’s disease, ulcerative colitis, and IBS.
Unfortunately, not all yogurts are created equal in regards to probiotics.
“Most yogurts undergo pasteurization after fermentation, and this pasteurization process destroys the fragile probiotics cultivated during fermentation, causing you to lose out on any of the benefits they once had to offer,” says Kane.
Hence, Kane and Claybrook both recommend choosing yogurt with a label that indicates it contains live and active cultures.
Your body will send signals of fullness to your brain.
Provided you’re opting for a product that’s high in protein (such as Greek-style yogurt), there’s a good chance that you’ll feel satisfied after eating it. This is especially true if the yogurt isn’t nonfat.
“Yogurt is a nutritional powerhouse—it is full of protein, fat, and carbohydrates, the triple threat for long-lasting satiety and energy,” says Kane.
This is why yogurt is such an ideal snack option for keeping those hunger pangs at bay.
Your immune system will get some support.
Speaking of probiotics, Glazer notes that having a healthy gut plays a key role in making sure you can fend off illness by regulating what gets to pass through the lining and enter your bloodstream.
“Kind of like a bouncer that decides who gets to come into a nightclub, our microbiome prevents dangerous bacteria from getting inside our body, thereby aiding immune function,” says Glazer. “Since yogurt contains probiotics that create a healthier gut and the gut regulates immune function, eating yogurt can improve immunity.”
Kane also points out that probiotics have been shown to prompt the synthesis of natural antibodies and immune cells like lymphocytes and Natural Killer T cells, which can attack invading viruses and toxins.
Your blood sugar could spike
Some brands add a hefty amount of sugar to their flavored yogurt products. While that may make it taste good, it can also cause your blood sugar to surge. That’s why Glazer highly recommends taking a look at the nutrition facts on your yogurt before digging in.
“Some flavored yogurts have 14 grams of sugar per serving so you’re getting 3.5 sugar packets in your otherwise healthy yogurt,” she says.
Considering that the American Heart Association recommends consuming a maximum of 25 grams of added sugar per day for women and 37g for men, that’s definitely something to keep an eye on.
“While no one food will make or break your health, too much added sugar not only dilutes the nutritional density of yogurt, but it can also cause a spike in your blood sugar, leaving you hungry and hangry rather than satiated, satisfied and energized,” says Kane.
If you’re trying to limit your consumption of the sweet stuff, try plain Greek yogurt—and you can even add a serving fruit on top if it’s too tangy for your liking.
“Naturally occurring sugars, such as from the blueberries, are just fine—they are not exactly the same thing as added sugars,” says Claybrook. “Added sugars should always be avoided.”
Kane suggests drizzling on a spoonful of honey or maple syrup to balance out the acidity of plain yogurt if you’re not a fan of the flavor.
“A dash of vanilla or a pinch of cinnamon also works wonders in creating a sense of sweetness without actually adding any sugar at all,” she says.
Your mental health may improve.
Remember those friendly flora mentioned earlier? According to Kane, probiotics don’t just positively impact your physical health, but your mental health as well.
An increasing number of studies have demonstrated that the gut-brain connection definitely exists—and Kane notes that some research has found probiotics to improve anxiety, depression, stress, mood, and memory. While you likely won’t notice these effects after just one serving of yogurt, if you’re eating it on a regular basis, it could definitely make a difference over time.
You’ll get a rush of many vital nutrients.
In addition to probiotics, yogurt is packed with so many other nutrients that your body can benefit from. For example, Kane says you’ll get a decent dose of calcium (for healthy teeth and bones), phosphorus (more bone health), magnesium (which supports energy metabolism, sleep, and mood), and potassium (which regulates blood pressure and muscle mobility and recovery). And that’s not all, either.
“Probiotics actually produce vitamin K as well, which is used for healthy blood coagulation (clotting) to support healing,” says Kane.
The best way to ensure that you’re reaping the full health benefits of yogurt is to take a close and careful look at the nutrition label before adding it to your shopping cart. Ideally, Kane advises selecting one that contains multiple strains of bacteria.
Health Benefits Of Yogurt
Are you aware of the health benefits that yogurt brings ?”Let me share some facts with you. The results can surprise you, as they did for me :-). The word yogurt comes from Turkish and means liquid from a young animal. It’s an ancient yogurt which was extremely popular in the Eastern Mediterranean civilizations. The original yogurt was nothing like what we are familiar with today. But how did the yogurts we know come to be? What was their history and how did it start? This article will look at some of the different answers to these questions and you will learn about the health benefits of yogurt along the way.
- Improves Digestion:
Consuming yoghurt every day, keeps our bowel movements regular and improves our body’s flora. It kills the harmful bacteria in the gut and makes our digestive system healthier.
Yoghurt is also found to be effective in lactose intolerance, constipation, inflammatory bowel disease and infections caused by Helicobacter pylori bacteria
- Natural Immunity Booster:
Regular consumption of yoghurt enhances our immune system and protects our body from a variety of infections. Yoghurt effectively fights against gastrointestinal infections, respiratory issues like common cold, flu and even cancer.
Magnesium, selenium and zinc in yoghurt also improve immunity.
- Reduces risk of Cancer:
Yoghurt has anti-carcinogenic properties and is known to protect our body from colon, bladder and breast cancer.
- Regulates Blood Sugar Levels:
Regular consumption of homemade, unsweetened yoghurt helps to regulate blood sugar levels and is very good for people with type 2 diabetes mellitus.
- Good for Bones:
Yoghurt is a rich source of calcium, thus making it ideal for improving bone health. Regular consumption of yoghurt, preserves bone mass and strength, thus reducing the risk of fractures and osteoporosis.
- Reduces Inflammation:
Daily consumption of yoghurt reduces inflammation in the body. Inflammation is responsible for most autoimmune diseases, diabetes, cancer and arthritis.
- Reduces High Blood Pressure and Risk of Heart Diseases:
Consuming yoghurt on a regular basis has shown to reduce blood pressure which is a major risk factor for diseases of the heart
Thus, yoghurt results in reducing the risk of heart diseases.
- Reduces Appetite and Weight:
The high protein content of yoghurt makes us feel full, reduces our appetite and thus decreases our calorie consumption. This, in turn, promotes weight loss.
- Reduces Depression:
Probiotics in yoghurt help in reducing anxiety and stress, thus making patients with depression feel better.
- Reduces Symptoms of Allergy:
Consuming yoghurt reduces the number of antibodies produced by our immune system in response to any kind of allergy. Probiotics present in yoghurt are responsible for this action
Side Effects of Eating Yoghurt:
There are as such no side effects of eating yoghurt but it is recommended to consume homemade yoghurt as commercial ones are loaded with sugars and preservatives which are harmful to us.
It is better to consume homemade yoghurt as commercial varieties may have hidden sugar and preservatives. Eat it as is or have with your meals, top it with fruit or drink up as a beverage.