Yogurt and other dairy products
have recently been making quite the buzz in the world of health and nutrition. One
day you might hear that full fat milk and high sugar yogurts contribute to
obesity, while the next day you hear they are the key to maintaining a healthy weight.
The truth is that yogurt itself might be unique from other dairy products and,
depending on which kind you choose, could be quite beneficial to your health.
A team of researchers summarized
a number of studies that demonstrated the benefits of yogurt. Yogurt is
processed differently than milk and cheese; nutrients like B vitamins, protein,
riboflavin, calcium, potassium, magnesium and zinc are all more heavily
concentrated in yogurt than in other forms of dairy. Studies showed that those
who eat yogurt on a regular basis tend to have an overall healthier diet than
those who do not consume yogurt. Yogurt also contains probiotics, which
research shows may play a major role in healthy digestion and immunologic
function.
Several previous randomized
control trials demonstrated how yogurt influences weight loss. In one study,
researchers divided 34 obese participants into two groups: the intervention
group consumed a 6-ounce serving of yogurt three times a day while the control
group consumed a 6-ounce gelatin placebo three times per day. Both groups
followed a calorie-restricted diet. The yogurt intervention group experienced a
33 percent greater weight reduction than the other groups, as well as a 60
percent greater loss of body fat mass.
So what is it about yogurt?
Researchers believe it might have to do with the bioavailability of nutrients
in yogurt. Calcium, which is also more concentrated in yogurt, may play a role
in reducing lipogenesis and overall weight gain. A high protein yogurt is a
great filling snack that may help prevent overeating at meals.
Bottom Line: While the benefits of yogurt are still being explored, there’s no
shortage of evidence that shows consuming yogurt can promote a healthy weight.
It is important to read your labels; fruit-flavored yogurts tend to be high in
added sugar. If you’re looking for a filling snack, opt for Greek or
Icelandic-style yogurts, which are higher in protein, helping you stay fuller
longer.
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