Yogurt is a quick and easy nutritious snack. It provides not only nutrients such as calcium and vitamin D, but also contains probiotics, or the 'good' bacteria of the digestive tract which provide a broad range of health benefits. Here are five reasons why yogurt is good for you.
Yogurt contains calcium
Calcium plays a major role in the health of bone mass in people of all ages. Acting synergistically with vitamin D, calcium is vital to the development and maintenance of healthy bones. Eating dietary calcium sources such as yogurt that are rich in calcium can help to prevent osteoporosis. Some brands of yogurt have added vitamin D, which is identified on the label.
Yogurt contains probiotics
Probiotics are dietary supplements consisting of live microorganisms that restore the balance of the gastrointestinal flora. Yogurt containing probiotics usually has the words "live active cultures" on the label. Although the research on probiotics is still ongoing, according to the American Gastroenterological Association, probiotics promote digestive health and aid in certain conditions such as constipation, diarrhea and inflammatory bowel disease.
Eating yogurt can decrease the risk of high blood pressure
According to a study reported by the National Institutes of Health titled, "Dietary Approaches to Stop Hypertension (DASH)," diets with increased calcium decrease blood pressure. Furthermore, a study conducted by Harvard researcher, Alvaro Alonso MD, PhD showed a "50% decrease in the risk of developing high blood pressure among people eating 2-3 servings of low-fat dairy (milk or low fat yogurt) per day compared to those without any intake."
Eating yogurt can increase your 'good' cholesterol
A study published in the European Journal of Clinical Nutrition showed that women who eat yogurt everyday can experience an increase in their 'good' cholesterol. The clinical trial followed 29 women for 21 weeks as they ate 300 grams of a full-fat yogurt product daily. At the end of the trial, it was concluded that there was a 38% increase in their HDL or 'good' cholesterol levels. HDL cholesterol has been shown to decrease the risk of developing heart disease.
Eating yogurt can help you lose weight
A University of Washington study in Seattle studied satiety ratings following the consumption of yogurt relative to a fruit drink or a dairy fruit drink. The study found that the semisolid and liquid yogurt led to lower hunger and higher fullness ratings as compared with the fruit drink and the dairy fruit drink. Even though this did not lead to energy compensation at the next meal, yogurt has been proven to be a healthy low-fat snack that satisfies hunger cravings.
Considerations
Remember to always check the label on the yogurt product to see if it is low-fat, or has probiotics (and what kind of probiotic) or extra vitamin D. Make yogurt part of a nutritious snack that includes cereal and fruit, or use it in your cooking.
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