A little honey or maple syrup, or preferably fruit, can add sweetness. So from a health perspective, which yogurt should you eat? "Plain yogurt is the best, because it has no added sugars," Klosz says. Yogurt may help with weight loss and weight control, too, as well as help tame inflammation in the body, which may be a trigger for heart disease and other health problems. Eating 1.7 to 7 ounces of it a day was linked to a 14 to 26 percent lower risk of developing type 2 diabetes in a review of studies published in the journal Advances in Nutrition. There's research to show that yogurt can improve health in other ways. less than once a month) cut hypertension risk by 16 percent. A 2018 study that tracked three large groups of men and women for 20 to 30 years found that eating yogurt five or more times a week (vs. Dairy products are a key part of the DASH (Dietary Approaches to Stop Hypertension) diet, and yogurt in particular has peptides (protein fragments) that act on an enzyme in your body that regulates blood pressure, says Justin Buendia, PhD, an epidemiologist who has studied yogurt's effect on blood pressure. Lowering blood pressure is probably the benefit backed by the strongest evidence. Several studies show that yogurt, as part of a healthy diet, can help reduce the risk of certain ailments. These include protein, bone-building calcium, and blood-pressure-balancing potassium, along with magnesium, which helps regulate your blood pressure, blood sugar, and heart rate. Rather than just probiotics, it's the combination of nutrients in yogurt that makes it so good for you. (If this is the case, it must be noted on the label.) What's more, some yogurts are heated after they're made, which destroys cultures. Plus, claims like "packed with probiotics" or "billions of probiotics" aren't regulated by the government. Even yogurts with labels that claim they have live and active cultures may have billions when they're manufactured but far less after they sit on a supermarket shelf or in your refrigerator. But while bacteria used to make yogurt offer benefits, we don't know how much is actually in a particular yogurt or how much you need for a health effect. The healthy probiotic bacteria in it are often assumed to be the reason. "In its simplest form, dairy yogurt is almost a ‘superfood,'" Petitpain says. And, as with some dairy yogurts, they may have thickening ingredients like pectin, tapioca starch, or gums. Plant-based yogurts are made from almond, cashew, coconut, oat, or soy milk with added cultures. French yogurts, typically made with whole milk, are "pot set," cultured in individual glass jars rather than in larger batches, which gives them a dense, creamy texture. The Australian yogurt brands have a creamy texture either from whole milk or a slow culturing process. The dairy yogurts in our tests had 4 to 15 grams of protein per serving, with Greek and Icelandic types containing the most.Īustralian and French yogurts are unstrained, with a thinner consistency that has more in common with typical American yogurts. "Straining removes some of the carbohydrates and concentrates the protein content of what's left behind," says Debbie Petitpain, MS, RD, wellness director at the Medical University of South Carolina in Charleston. Greek or Icelandic yogurt (known as skyr) is often strained, which thickens the yogurt and changes its nutrition. And it means that the lactose in yogurt is more easily digested than that in milk, so yogurt may be more gut-friendly for people who get gas and bloating when eating dairy foods. This is what gives yogurt its signature tanginess. In general, though, the bacteria in yogurt convert the lactose naturally present in milk into lactic acid.
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