So healthy that even the FDA recommends it.
Yogurt/Wala system!
NEWS, Alon Mesika
After the American Food and Drug Administration, in an unusual step, declared yogurt to reduce the risk of type 2 diabetes, we thought we would tell you about the many additional benefits of the white food that can already be defined as a "superfood"
. Recognizing the link between regular consumption of yogurt (at least 2 cups per week) and reducing the risk of type 2 diabetes has brought this white food back into the headlines.
You should know that apart from the possible connection to the prevention of type 2 diabetes, yogurt has many other nutritional benefits.
The truth is that this is not new, yogurt has been considered one of the healthiest foods in the daily menu for many years.
It receives a place of honor in the list of recommended foods according to the "Mediterranean diet", and is considered a rich source of essential food components for the health of the body.
Yogurt also goes great with many other foods (cooking, baking or seasoning), and you can purchase it with various additions that upgrade its nutritional value and make it tastier.
Why is yogurt so healthy?
Protein:
Yogurt belongs to the family of dairy products and is an excellent and important source of protein in the diet.
The amount of protein in a 200 ml cup of yogurt will be 8-11 grams of protein. This amount is about 10-15 percent of the recommended daily amount of protein for most of the population. Today you can also find protein-enriched yogurts with an amount of 20-25 grams of protein in a cup that can To be a significant source of protein, which almost replaces the amount in a main meal (the amount of protein in a small can of tuna or a small piece of chicken/fish).
Calcium:
Calcium is one of the most important minerals in the body for building bones, teeth, muscle activity and the proper functioning of many tissues in the body. The recommended daily amount of calcium for ages 19-50 is 1000 mg.
It is not an easy task at all to reach this amount in the menu every day.
Yogurt is a very important source of high supply of calcium.
A cup of yogurt 200 ml contains 200-360 mg of calcium.
This is an amount that is 20-36% of the recommended daily amount, all in one cup.
Note that in many cases, yogurt made from goat or sheep milk will contain higher values of calcium.
Essential minerals:
In addition to calcium, yogurt is rich in other essential minerals that are very important for bone health and the proper functioning of the body.
The prominent minerals in yogurt are magnesium, phosphorus and potassium.
These minerals together with calcium are very important for balancing blood pressure and maintaining proper functioning of the cardiovascular system and the general muscular system in the body.
You can add anything you like to it.
Yogurt/Giphy
Vitamins:
Yogurt is rich in group B vitamins. This is a group of water-soluble vitamins that are not stored in the body, so it is important to get them from the diet every day in order to keep the body healthy.
Probiotics:
Yogurt contains a high amount of probiotic bacteria that improve the function of the digestive system and can contribute to the health of the entire body.
These are some prominent groups of probiotic bacteria in yogurt: Lactobacillus bulgaricus and Streptococcus thermophilus.
These types of populations of bacteria help the digestive system work better, strengthen the immune system, prevent obesity, and studies have even shown that they have an effect on our mental state and moods.
Low lactose:
the yogurt is produced by bacteria that lower the ph and cause the milk to ferment.
As part of this process, the bacteria that are added to the yogurt during the production process digest or use the lactose found in the milk (the milk sugar).
Because of this, yogurt is considered a dairy product low in lactose and easier to digest.
Helps prevent constipation.
Yogurt for health/ShutterStock
Relieves constipation and bloating:
the yogurt, as mentioned, contains a high amount of probiotic bacteria that help the digestive system function.
There are two main groups of probiotic bacteria families added to yogurt that can help with better bowel activity and even relieve constipation.
This is especially about the bacteria "Bifidobacteria" and "Lactobacilli".
These bacteria are known for their importance in helping the digestive processes by improving the layer of good bacteria in the digestive system.
The same food, a large variety:
the yogurt usually comes sour, but it can be combined with a large variety of toppings or foods to create a very large variety of flavors.
For example, next to yogurt, you can combine granola, oats, whole grains, fruits, dried fruits, nuts, seeds, ground flax, chia seeds, herbs and a variety of other flavors and foods.
In addition, today you can find a large variety of yogurts that already come with various additions.
However, it is always better to buy the natural yogurt and combine what you like in it.
It is important to pay attention to the amount of sugar and try to choose a yogurt without a listing of sugar in the list of ingredients and without a "high amount of sugar" sticker.
Reduced risk of type 2 diabetes:
The FDA's new recognition of the possible link between regular consumption of yogurt and reduced risk of type 2 diabetes is based on studies published in recent years that followed large populations (prospective studies) and found a possible link between people who regularly consumed yogurt within the daily menu (at least 2-4 cups per week) and a lower risk of type 2 diabetes.
The mechanism by which yogurt protects against type 2 diabetes is still unclear, and even in these studies, the effect of yogurt was not directly tested proactively between a research group and a control group.
Additional studies are needed for a deeper understanding of this connection and of course also research proof of the protective mechanism of yogurt against type 2 diabetes.
In conclusion, we can say that according to the amount of the many benefits of yogurt - it is good for health and it is important to include it in the daily menu.
Can it also be given the coveted title of "superfood"?
The answer is definitely yes.
The author, Yael Dror, is a clinical dietitian and physiologist M.Sc in Medix
More on the same topic:
yogurt
super food
diabetes mellitus