[NTD News, Beijing time, March 30, 2024]Yoghurts are deeply loved by nutritionists. They are not only delicious, soft in texture, and have high nutritional value, but some varieties may be healthier than others. When choosing yogurt, experts Here are some of their tips.
It’s probably no surprise that nutritionists love yogurt, and they have good reason, says Caroline Susie, a registered dietitian in Dallas. Yogurt is a delicious food and has many health benefits.
“A lot of research shows that yogurt can improve intestinal health by increasing beneficial bacteria (in the intestines).” Susie told TODAY.com that eating yogurt can also lower blood pressure.
Suzy adds that some yogurts may contain high amounts of protein and fat, which can help create a feeling of fullness and may aid weight loss.
“Yogurt is also a good source of other micronutrients, especially calcium and vitamin D,” said Dr. Whitney Linsenmeyer, assistant professor at Saint Louis University and spokesperson for the School of Nutrition and Dietetics.
The nutrients in yogurt can support gut, heart, bone and muscle health, and weight management, but there are so many types of yogurt available, Suzy says, and the first step in choosing one should be to check the nutrition label.
sugar
Suzy recommends that when choosing yogurt, add no more than 10 grams of sugar, and the less, the better.
The American Heart Association recommends minimizing the daily intake of added sugars to less than 25 grams for women and 36 grams for men.
Flavored yogurt is high in added sugar, Linsenmeier said, and a serving of flavored yogurt can easily contain a dozen grams or more of added sugar.
For this reason, Linsenmeier usually sticks to plain yogurt. Suzy says some major brands do sell flavored yogurts with no added sugar, just check the label.
Some yogurts also contain artificial sweeteners, which may be of particular concern for people who need to monitor their blood sugar. Suzy warned that consuming too much sweeteners, especially sugar alcohols, may cause “stomach upset.”
protein
Suzy recommends choosing yogurt with at least 5 grams of protein.
Yogurt is primarily made from fermented milk, so it will provide high-quality, complete protein. Regular yogurt contains about 5 grams of protein per serving. Certain types of yogurt, such as Greek and Icelandic yogurt, contain more protein, even twice as much as regular yogurt, because they are strained.
“They become more concentrated,” Linsenmeier said, “so it has all the benefits of traditional yogurt, just with more protein.”
Fat
Skim, low fat or full fat? Generally speaking, the choice comes down to personal preference, experts say.
Linsenmeier explains that the fat in dairy products is classified as saturated fat, and people should limit their overall intake of saturated fat. People with cardiovascular problems may be particularly concerned about this and may choose low-fat or non-fat yogurt.
“I like a creamy consistency, so I usually choose 2 to 4 percent butterfat yogurt,” says Suzy. She thought it would “stick to my ribs longer.”
non-dairy yogurt
If you want or need to avoid dairy, there are plenty of non-dairy yogurts in stores now, including those made with soy, cashew, coconut and hemp seed milk. Linsenmeier said the nutritional value of soy yogurt is most comparable to that of dairy yogurt.
(Comprehensive reporting by reporter Li Zhaoxi/Editor: Lin Qing)
2024-03-30 23:03:00
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