Many people think that yogurt is a healthy drink, after all, yogurt has so many benefits:
- Fermented yogurt, lactose, protein and fat are partially decomposed. Compared with milk, its nutrition is easier to digest and absorb. Yogurt is rich in probiotics, which is also helpful to adjust the balance of intestinal flora. Compared with milk, yogurt is not easy to produce lactose intolerance. Moreover, there are so many kinds of delicious yogurt that it is not greasy to drink every day!
But is it necessarily healthy to drink yogurt?
Yogurt is not chosen well, and it is also unhealthy!
1. Raw milk is not the first in the ingredient list.
The first in the ingredient list is not raw milk [yogurt], and the nutrition is often greatly reduced.
Especially in some lactic acid bacteria beverages, the protein content and calcium content are often less than 1/3 of yogurt, but there is not a lot of sugar in it. Drinking [such yogurt] does not add nutrition to what, but will make you fat a lot.
2. Add too much sugar to yogurt
The Dietary Guidelines for Chinese Residents suggest that the daily intake of sugar should not exceed 50g, preferably within 25g.
In order to adjust the taste of many flavor yogurts, extra sugar will be added. The added sugar of ordinary yogurt is generally about 6% ~ 7%. If you drink 300 milliliters of flavor yogurt, the intake of added sugar will be nearly 25g.
Yogurt with too much sugar will not only have the risk of obesity; If you don’t pay attention to oral hygiene after drinking yogurt, you will also increase the risk of dental caries.
Especially for some special groups, it is recommended to drink as little or no sugary yogurt as possible.
Because of the sucrose in ordinary yogurt, the speed of raising blood sugar is very fast! Therefore, it is not suitable for people with hyperglycemia.
The DASH diet pattern, which is very helpful for pressure control, also explicitly recommends hypertension patients to have less sugar.
Some people will ask: For the baby, yogurt can supplement calcium and protein, and he will prefer to drink more sugary yogurt. Can he drink it?
The answer suggests drinking sucrose-free yogurt.
For babies under one year old, any supplementary food should be free of sugar and salt. Yogurt, which is often used as a supplementary food for babies, is best not to add sugar.
Keeping the original taste and taste of food is helpful for children to accept the natural taste and is not easy to suffer from picky eating and partial eating.
Yogurt can be used to replace some milk when the baby is 1 year old.
If you drink sugary yogurt every day, you will increase the intake of unnecessary added sugar, which will also increase the risk of dental caries and childhood obesity.
In addition, friends who lose weight often choose some defatted yogurt as a substitute for weight loss, but yogurt will also remove fat-soluble vitamins while removing fat, and the taste is lighter.
Instead of enduring skim yogurt that is not delicious and loses some nutrition, it is better to choose sugar-free yogurt to reduce energy intake.
How to choose a healthy yogurt?
Looking at the above, many people will think that they will not drink yogurt after that!
In fact, as long as you grasp the two key points-better nutrition and less sugar, choose the right yogurt, you can have the health and good figure you want!
1. Raw milk ranks first in the ingredient list.
Be sure to choose raw milk as the first in the ingredient list, which is the real yogurt.
Don’t drink milk drinks as yogurt. Water is the first ingredient list for milk drinks!
2. Choose yogurt with little sugar or no sugar.
The harm of excessive intake of sugar has been mentioned above, so for special groups, choosing yogurt is less sugar or sugar-free. How should we choose it?
First look at the ingredient list, then look at the product category:
First, look at whether there is sugar in the ingredient list. If the ingredient list is too complicated to understand, you can also use the simplest method to quickly judge:
If the product category on the package is [yoghurt] or [fermented milk], it is generally what we often call [sugar-free yoghurt], and these two are the safest.
The nutritional composition table cannot be less than:
The national standard does not require the sugar content to be marked in the nutritional composition table, but we can generally judge the sugar content by the carbohydrate content:
The carbohydrate content of most sugar-containing yogurt on the market is about 12% ~ 14%, while the carbohydrate content of sugar-free yogurt is basically below 6%.
Seeing this, some people will ask: Isn’t sugar-free or sugar-less yogurt no different from pure yogurt? !
Of course not, some high-quality yogurt can have mellow taste and milk fragrance while ensuring less sugar or no sugar!