Many people like the sour and sweet taste of yogurt. In the publicity of merchants, yogurt is fantastic. It can lose weight and beautify, help digestion, and help relieve constipation. Some also publicize that their yogurt contains 100000000000 or 10000000000000 living bacteria.
It sounds like yogurt is really a healthy drink. But do you really know yogurt before you open your stomach to drink?
Today we will talk about how to drink yogurt is the best.
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A cup of yogurt = two cans of coke?
This is a math problem.
If you compare yogurt with cola, you can really find that the sugar content and calories per 100g of yogurt exceed cola.
Source: Internet
So there was a voice saying: Drinking yogurt is sugar, drinking yogurt is better than drinking cola.
This statement is very problematic. In terms of nutritional value, one cup of yogurt really cannot be equal to two cans of Coke.
First of all, we should pay attention to the sugar content in the nutritional composition table [per 100g], but a cup of yogurt and a can of cola are different in size: a cup of old yogurt is about 120 ~ 140g, but a tin of cola has 330g. Calculated, a cup of yogurt and a tin of cola, cola’s total sugar content is more.
In addition, yogurt has other nutrients such as protein and calcium besides sugar. But Coke has no sugar except what.
Besides, cola and yogurt are also very different in satiety. After drinking a can of cola, you may not feel too much, but after drinking a cup of yogurt the size of a cola can, you should already be full.
The same calories, different nutrition, different satiety: a cup of yogurt and a can of cola, yogurt wins.
Seeing this, you may have to ask: I understand all the reasons, but why is the sugar content of yogurt so high?
Because:
Yogurt ≠ Milk Beverage ≠ Flavor Yogurt
Most of the yogurt we can buy in supermarkets is actually [flavor yogurt].
Source: Internet
The word [flavor] indicates that something else has been added to the yogurt to improve the taste of the yogurt, such as jam, nuts or dried fruits. Of course, the most common addition is sugar.
Therefore, in general, the sugar content of [flavor yogurt] will be higher than that of original yogurt. When buying yogurt, you should also pay attention to the nutrition logo and ingredient list on the yogurt and compare the sugar content of different yogurts.
The more sugar, the lower the overall nutritional value will be. The sugar added by some [flavor yogurt] is enough to obliterate all the possible benefits brought by lactic acid bacteria fermentation.
Many people prefer lactic acid bacteria drinks that also contain lactic acid bacteria and taste fresher.
Source: Internet
However, lactic acid bacteria beverage cannot replace milk/yogurt. Its protein content is low, generally only 1%.
However, the protein content of yogurt is not less than 2.3%, and it also contains calcium and other nutrients, which cannot be replaced by lactic acid bacteria beverages.
How can I drink the healthiest yogurt?
When buying, pay attention to the nutrition composition list and ingredient list, and choose the original yogurt with low sugar content. Of course, there is another way: make it at home.
Is milk better or yogurt better?
Not necessarily.
In theory, yogurt is indeed better than milk. Of course, the premise of this theory is:
From milk to yogurt, nutrition has not been lost, and some live bacteria can bring some additional benefits.
However, as mentioned earlier, some yogurts have a high content of added sugar. If you need to control the intake of calories and sugar, drink milk.
Of course, if it is lactose intolerance, people who have diarrhea when drinking milk, it is better to drink yogurt.
Lactic acid bacteria in yogurt will decompose lactose in milk to produce lactic acid, thus giving it sour taste. In this process, other nutrients in milk are well preserved, and almost no protein and calcium are lost.
Therefore, from this perspective, yogurt is as nutritious and calcium-supplementing as milk.
Can you lose weight by drinking yogurt?
It depends.
If you are already full, have another can of yogurt, no matter what the sugar content of this can of yogurt is, it is increasing the extra energy burden, but it is easy to gain weight.
If you really want to drink yogurt, don’t eat too much for dinner, and then you can drink it after a period of time.
Of course, if you want to achieve the effect of losing weight, it is best to drink before meals to increase satiety, and then you won’t eat too much rice, which is conducive to losing weight.
See here, I believe someone will ask again:
Why can’t you drink yogurt after meals and before meals? Isn’t there no digestive function?
First of all, one of the problems we need to solve is:
Can yogurt help digestion?
Not really.
To help digestion, it needs the help of regular gastrointestinal peristalsis and digestive enzymes. However, yogurt itself cannot correct gastrointestinal peristalsis and has no digestive enzymes, so it cannot help digestion.
You are already full, and another can of yogurt is obviously to increase the extra energy burden, but it is easy to gain weight.
As for the [10 million active probiotics] advertised by the merchants, it is almost a false gimmick, not all lactic acid bacteria are called probiotics.
The benefits of probiotics to human body lie in inhibiting the growth of harmful flora, regulating the balance of intestinal flora, and improving collective immunity, rather than helping digestion, which is most commonly heard.
Then the question arises again:
Can I drink yogurt on an empty stomach?
Of course.
It is said that [yogurt cannot be drunk on an empty stomach] because some people think that the PH value in gastric juice is less than 2 on an empty stomach, which is not conducive to the survival of lactic acid bacteria.
It is true that when fasting, the acidity in the stomach is relatively high, and various lactic acid bacteria are difficult to survive. However, there is still some controversy in academia as to whether lactic acid bacteria can play a role in this environment. Therefore, it is not necessary to care about the role of flora.
Besides, even without flora, yogurt has good nutritional advantages.
The proportion of carbohydrate, protein and fat in yogurt is very reasonable, so it is also a good choice to cushion the stomach.
How much yogurt is good to drink a day?
According to the “Dietary Guidelines for Chinese Residents” (2016) issued by the Chinese Nutrition Society, Chinese residents are recommended to consume 300 grams of milk and dairy products per day, that is, a cup of milk + a small cup of yogurt, or 2-3 small boxes of yogurt.
As for the best time to drink milk, there is actually no limit. As long as it meets the needs, it has good nutritional value, whether it is before or after exercise, in the morning or at night.
Of course, as mentioned earlier, if you are already full, then it is not recommended to drink yogurt after meals, and it is better to drink it before meals.