Yogurt for anytime

One of my favorite meals to go is a refreshing healthy Yogurt smoothie. You just can’t beat the flavor, the health benefits of yogurt w/natural fruits and the convenience of the meal, uh meal booster for me. I have a high energy level, most days, so it’s burned off quickly.

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Most people don’t realize the healthy perks that go along with including this ancient old dairy dream.

Yogurt is a popular dairy product that’s made by the bacterial fermentation of milk.

The natural sugar found in milk is called lactose, and when Yogurt is made, this lactose is what ferments when the “yogurt cultures” are added to start the fermentation process. Yogurt cultures are the (live)good bacteria or probiotics that are added to yogurt

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This process produces lactic acid, that causes milk proteins to start the curdling process which gives yogurt its smooth texture and unique flavor.

Yogurt can be made from all types of milk. All yogurt varieties made from skim milk are considered fat-free, while those made from whole milk are considered full-fat.

Yogurt contains nearly every nutrient that your body needs, although in small amounts for some.

It is high in B vitamins, particularly vitamin B12 and riboflavin, both of which reduce the risk of heart disease and certain birth defects

One cup of natural yogurt provides 38% of your daily recommended intake of phosphorus, 12% of magnesium and 18% of potassium. These minerals are essential for our bodies biological processes, such as regulating blood pressure, metabolism and bone health

Yogurt provides an impressive amount of protein, with 12 grams per 7 ounces (200 grams).

Protein also supports a healthy metabolism by increasing your energy expenditure, or the number of calories that you burn throughout the day

Getting enough protein is also helps maintain appetite regulation, as it increases the production of hormones that tell your stomach you are full. This will reduce the number of calories you consume overall, which is beneficial for weight control

Yogurt’s fullness-promoting effects are even greater if you eat Greek yogurt, which is a very thick variety of yogurt that has been strained. It is higher in protein than regular yogurt, providing 22 grams per 7 ounces (200 grams).

Some types of yogurt contain probiotics or live bacteria, which help boost digestive health by reducing the symptoms of common gastrointestinal disorders, such as bloating, diarrhea and constipation.

Unfortunately, many yogurts have been pasteurized, which is a heat treatment that kills the beneficial bacteria they contain.

To ensure your yogurt contains effective probiotics, look for one that contains live, active cultures, which should be listed on the label.

Consuming yogurt — especially if it contains probiotics — on a regular basis may strengthen your immune system and reduce your likelihood of contracting an illness.

Probiotics have been shown to reduce inflammation, which is linked to several health conditions ranging from viral infections to gut disorders.

Research shows that in some cases, probiotics may also help reduce the duration and severity of the common cold.

Moreover, the immune-enhancing properties of yogurt are partly due to its magnesium, selenium, and zinc, which are trace minerals known for their importance in strengthening immune system health.

Vitamin D-fortified yogurts may boost immune system health even further. Vitamin D has been studied for its potential to prevent illnesses such as the common cold and flu.

Consuming yogurt — especially if it contains probiotics — on a regular basis may strengthen your immune system and reduce your likelihood of contracting an illness.

But what about the fat? 

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Yogurt’s fat content is one of the reasons why its health benefits are often controversial. It contains mostly saturated fat, with a small amount of mono-unsaturated fatty acids.

Some research shows that consumption of saturated fat from whole-milk products increases “good” HDL cholesterol, which may protect our hearts health. Other studies have found that regular intake of yogurt to reduce the overall incidence of heart disease

Regardless of its fat content, yogurt appears to benefit heart health by increasing “good” HDL cholesterol and reducing blood pressure.

Also, one review found that the intake of full-fat dairy products, including yogurt, may reduce the incidence of obesity.

Other studies have found that those who eat yogurt tend to eat better overall, compared to those who do not eat Yogurt. This is partly due to its higher nutrient content, compared to its fairly low-calorie content

Whether you choose low- or full-fat yogurt,

Full-fat varieties contain more calories, but that doesn’t mean that they’re unhealthy. Just make sure to stick with the recommended portion size.

You should also look for yogurts that contain live and active cultures to ensure you get your fix of health-promoting probiotics.

So my query now is, What’s for breakfast? or Maybe, instead of a coffee and muffin at the break in the office today, how about a yogurt smoothie with fruit instead?

What do you think?

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my resources used:
www.webmd.com and https://www.healthline.com/nutrition/7-benefits-of-yogurt

 

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