Greek Yogurt For Weight Loss
Greek yogurt is prepared from milk curds by straining whey and other liquid thus leaving a yogurt more creamy and definitely nourishing and tasty. As the protein content is high, metabolic rate increases causing fewer hunger pangs. It is also an excellent source of calcium and good fat.
Full-fat Greek yogurt helps in weight loss. The conjugated linoleic acid present aids in fat loss and reduces the risk of breast cancer. This type of yogurt being a good source of probiotic promotes gut health.
Can I Eat Yogurt First Thing In The Morning
Many people already eat yogurt for breakfast, first thing in the morning. Its become a habit for many, and one that they continue for years without any issue.
Then there are those who are unable to handle eating yogurt on an empty stomach. They may experience nausea, bloating, gas, chest pains, or even acidity. That is because eating yogurt, as well as other fermented foods, on an empty stomach leads to the growth of hydrochloric acid.
Upon waking up, or when you are hungry, the stomach is highly acidic. Eating yogurt when you are hungry in the morning increases the hydrochloric acid in the stomach and it kills off most of the lactic acid bacteria in yogurt, leading to acidity. Not only do you end up feeling sick, but you also dont get to enjoy the health benefits of yogurt anymore since the bacteria has been killed off.
So there is no right or wrong answer if you are wondering whether its good or bad to eat yogurt first thing in the morning. People who are lactose intolerant, highly acidic, have gastritis, or other stomach conditions should avoid eating yogurt on an empty stomach. Meanwhile, people who have none of these issues can continue eating it first thing in the morning.
If you do have stomach issues, yogurt is best eaten 1-2 hours after you have consumed other foods, even in the morning. You can consume yogurt after first eating some oats, fruit, or breakfast foods or even later on in the day as a snack.
A Doctors Recipe For A Healthy Breakfast
- By Monique Tello, MD, MPH, Contributor
When I look at the typical breakfast food offerings at many restaurants, supermarkets, and food trucks, and I think about the health of our nation, I want to cry. Muffins, bagels, donuts, pancakes, waffles, French toast sticks Want some bacon, sausage, or fried potatoes with that, maam?
Then theres what marketing tells you is a well-balanced breakfast: the image of a big bowl of cereal and a few decorative strawberries on top, with a tall glass of orange juice. You get the idea that you need the calcium in that milk, that vitamin C in that orange juice, and the carbs in that cereal for energy. But do you?
Eating like this may be okay once in a while, but if you do so often, I guarantee these foods will make you sick, one way or another.
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Creative Ways To Eat Yogurt Every Day
Eating yogurt out of its container, although delicious, can get boring. Here are some ideas to help you spice up the way you consume it.
- Add toppings: Feller recommends adding fresh or dried fruit, nuts, or seeds of your choosing to make your yogurt interesting . Or, if you’re feeling fancy, you can try making an Instagram-worthy yogurt parfait with blueberry puree.
- Use it as a base: “Think of yogurt as a base for pretty much anything and everything,” Modell says. Some ideas to get your creative juices flowing include adding it as a base to smoothies and homemade ice creams for extra protein and thickness.
- Make it a go-to healthy swap: Yogurt makes a good swap for sour cream, mayo, and other ingredients, Modell says. Don’t be afraid to get creative. For example, don’t have ghee or butter? Spread some yogurt on your whole-wheat toast instead.
- Add it for a protein boost. Basically, you can add yogurt to anything that could use a protein boost to help keep you full until your next meal. Add it to waffles, pancakes, oatmeal, baked goods, dips, dressings, or chili. The possibilities are endless.
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What Is The Best Time To Eat Yogurt
The best time to eat yogurt is 1-2 hours after a meal. During this time, the gastric acids in the stomach is lower, enabling your body to better absorb the beneficial bacteria in yogurt while minimizing the risk for acidity.
On the other hand, consuming yogurt on an empty stomach may not be beneficial for individuals who have stomach issues such as lactose intolerance, gastritis, and acidity. If you have these conditions, eating yogurt while hungry will increase the production of hydrochloric acid in the gut, causing uncomfortable gastrointestinal effects such as nausea, diarrhea, vomiting, or acid reflux.
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Surprising Health Benefits Of Greek Yogurt For Breakfast
- Post author Scientific review: Dr Heben’s Team
You must already know the Benefits of Yogurt for Health. Yogurt is one of the common intake consumed to get healthy for the body. Why? Because yogurt is known to have the active bacteria needed by the body and low in calories. So that makes it an excellent menu for your breakfast. There are several types of yogurt that you may know, for example:
- Yogurt Dahi from Indian subcontinent known for its unique taste.
- Yogurt Dadiah or Dadih Traditional yogurt from West Sumatra made from buffalo milk. This yogurt is fermented in a bamboo tube.
- Yogurt Labneh or Labaneh yogurt that has been compacted and comes from Lebanon.
What is Greek yogurt?
The labneh yogurt we will discuss in detail has another name, greek yogurt. Greek yogurt is known to have some more benefits when compared with another yogurt. Greek yogurt is a yogurt that passes through three filtering processes to reduce its water content, resulting in a thicker texture, between yogurt and cheese. Greek yogurt has a distinctive sour taste like any other yogurt. Greek yogurt can be a healthier butter alternative.
How is the process of making greek yogurt?
The process of making Greek yogurt has the same early stages process when making ordinary yogurt. However, the advantage is that after becoming a yogurt, this yogurt is then filtered again so that the whey removed so as to produce a texture that is thicker than another yogurt.
It’s Good For Heart Health
Want to eat with heart health in mind? Dig your spoon into some yogurt. Feller points to one study which found that consuming fermented dairy products such as yogurt regularly long-term can help lower the risk of cardiovascular disease by reducing blood pressure. While it may be surprising, there’s a correlation between nutrients that benefit the gut also being good for the heart.
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Why Should We Eat Yogurt Daily
Yogurt is a superfood. Lactobacillus bulgaricus is a bacterium which cannot be found in any food other than yogurt. This bacterium controls bowel movements and also fights gut infections. Moreover, yogurt is a must for persons on antibiotics as the latter not only kill the harmful bacteria in our bodies but also kill the good ones. And yogurt, rich in probiotics, is the ultimate source of these good bacteria.
Yogurt helps us to produce Vitamin B in our bowels which protect us from autoimmune and neural diseases. It is also helpful for people suffering from blood sugar problems. As yogurt is slowly absorbed in our bowels it does not increase our blood sugar levels suddenly.
The lactic acid in yogurt makes the bowel environment acidic, stopping the formation of cancerous cells. Thus it is an immune booster. Also, calcium absorption is optimized by yogurt.
Chia Seed And Yogurt Pudding
Chia seeds stand out as one of the best foods to complement any diet. Their omega 3 and amino acid content is beneficial for cardiovascular health and weight. Therefore, we suggest adding them to this delicious pudding with yogurt.
Ingredients
- 1 teaspoon of instant coffee
- 1 teaspoon of pure cocoa powder
- 2 tablespoons of chia seeds
- ½ cup of natural yogurt
How to make this yogurt for breakfast
- First, bring the water to a boil in a saucepan.
- When it comes to a boil, dissolve the instant coffee and cocoa powder.
- Then, add the chia seeds and stir for a few minutes.
- Let the mixture soak for half an hour, until the seeds acquire a gelatinous texture.
- Later, combine everything with the natural yogurt and garnish as desired.
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Adding Yogurt To Your Diet
In a 2-year study in 8,516 adults, those who ate more than 7 servings of yogurt per week were less likely to have overweight or obesity than individuals who ate 2 or fewer servings per week .
Similarly, a study in 3,440 people found that those who ate at least 3 servings of yogurt per week gained less weight and had smaller changes in waist circumference than those who ate less than 1 serving per week .
While intriguing, these studies are observational and cannot prove cause and effect.
In a review of six randomized controlled trials the gold standard of scientific research only one study determined that yogurt had a significant effect on weight loss .
As such, while those who regularly consume yogurt may be less likely to have overweight or obesity, research doesnt currently show that simply adding it to your diet aids weight loss.
Its Rich In Important Nutrients
Yogurt contains some of nearly every nutrient that your body needs.
Its known for containing a lot of calcium, a mineral necessary for healthy teeth and bones. Just one cup provides 49% of your daily calcium needs (
Summary
Yogurt provides almost every nutrient that your body needs. Its especially high in calcium, B vitamins, and trace minerals.
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Why Is This A Healthy Breakfast
The fruit is not a token sprinkle, nor a decorative touch. The fruit makes up the bulk of this meal. Theres fiber in the fruit, and plant sugars in their natural form, not to mention healthy fat in the nuts, and protein in the yogurt. A low-sugar yogurt will leave us feeling more satisfied, for longer. We wont get the insulin spike that triggers hunger pangs .
If you want to step it up a notch, ditch the dairy. We can get plenty of calcium and other vitamins from leafy greens and other veggies. Personally, Im not there yet, as I love yogurt, and have weighed the added benefits of my beloved creamy protein and probiotics against the recognized risks of regular consumption of animal products. So, I limit my intake of animal products as much as I can, and enjoy my daily morning yogurt.
Enjoy!
First Things First: What Is The Difference Between Yogurts
The types of yogurts available are about as abundant as boutique fitness classes. There’s whipped, drinkable, and skyr, to name a few, that come in either plain and flavored versions and varying amounts of milk fat. Despite the wide variety, though, yogurts tend to fall into three common categories: regular yogurt, Greek yogurt, and non-dairy yogurt. Here’s how they broadly compare.
Regular yogurt: Regular yogurt is usually made with cow’s milk, which makes it not suitable for those who are lactose intolerant. On the plus side, “it typically has more calcium, and is lower in calories and fat compared to Greek,” says Tony Castillo, RDN, nutrition consultant for RSP Nutrition. And it’s a great source of protein at around eight grams per one-cup serving. Below is the nutritional info for a one-cup serving of regular plain yogurt, according to the U.S. Department of Agriculture:
Vitamin A: 500 iuCholesterol: 34 mg
Protein: 21 gSelenium: 20 ugCholine: 30 mg
Non-dairy yogurt: Non-dairy consumers can still enjoy their yogurt and eat it too, thanks to a variety of plant-based yogurt options such as soy, cashew, almond, oat, and coconut milk. But Castillo says that in comparison to regular and Greek yogurt, plant-based yogurts tend to be lower in protein. For example, a six-ounce serving of plain Kite Hill Unsweetened Almond Yogurt has just five grams of protein, while a one-cup serving of plain So Delicious Coconutmilk Yogurt has less than one gram of protein.
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Eggs And Yogurt For Breakfast
Breakfast has often been touted as the most important meal of the day. Unfortunately, many people often resort to unhealthful choices such as sugar-laden cereal for breakfast. For those looking to start their day off by eating healthily, one beneficial breakfast is eggs and yogurt.
Video of the Day
How To Make Yogurt Parfaits
PREP. Dice strawberries in to smaller pieces.
LAYER. Layer yogurt in 4 cups beginning with ½ cup yogurt, a sprinkle of granola, a few spoonfuls of chopped strawberries, as well as a few blackberries and blueberries.
REFRIGERATE. Repeat layers one more time and refrigerate until read to serve.
Note. Spread each layer so they touch the glass that way you will be able to see all the delicious layers.
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Its A Great Source Of Satiating Protein
Greek yogurt is often considered a nutritional powerhouse because it’s high in protein, a macronutrient that’s important to eat throughout the day for cell creation and repair, per the Academy of Nutrition and Dietetics.
Protein plays many essential roles in your body, including helping to clot blood, fight infection, keep body fluids balanced, build and contract muscles and carry fats, vitamins, minerals and oxygen throughout the body.
“Greek yogurt has a very high protein content, keeping you full until lunchtime and reducing feelings of hunger later on in the day,” Dr. Sonpal says. “Not to mention, you get a higher increase in metabolism after eating protein compared to fat or carbs, which is why you want to start your day with protein.”
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Even though Greek yogurt is high in protein, it has less saturated fat than many other high-protein breakfast staples â aim to buy milk and dairy products that are low in fat, according to the Mayo Clinic.
Greek yogurt has a naturally delectable flavor that won’t make you feel like you’re missing out even though it’s a lower-fat option. “Unsweetened Greek yogurt is creamier than normal yogurt, which can be more favorable to some people,” Dr. Sonpal says.
How To Make Yogurt Bowls
There isnt really a wrong way to make a yogurt bowl. Just add your yogurt to a bowl, add your favorite toppings and enjoy! Here are 4 variations to try:
Berries, granola and honey top Greek yogurt with fresh berries, granola and a drizzle of honey.
Tropical top Greek yogurt with sliced banana, chopped mango and toasted coconut.
Chunky Monkey top Greek yogurt with sliced banana, peanut or almond butter and your choice of chocolate chips or cocoa nibs.
Peanut Butter & Jelly top Greek yogurt with peanut or almond butter and strawberry chia jam .
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Dannon Two Good Plain Yogurt
$4.99 at TargetUse it as a base for creamy sauces, dressings, and dips.
Yogurt makes a great base for sauces and dressingsits thick and creamy and contains high-quality protein. Mixing plain, unsweetened yogurt, like Dannon Plain Yogurt or Dannon Two Good Plain Yogurt with herbs, garlic, lemon juice, and salt, makes a great creamy herb sauce or, try combining it with a lemon vinaigrette dressing to transform it into a creamy dressing instead. This spinach-yogurt dip is inspired by a Middle Eastern dish, and can be made with other ingredients like beets and eggplant for a savory and slightly tangy snack. Next time youre making your favorite dip or sauce, try subbing Greek yogurt in for sour cream, and enjoy this new protein-packed version.
Yogurt And Fruit: A Winning Combination
Having a breakfast that combines two healthy foods, a yogurt and a fruit, is tastefull and could be beneficial to your health. A study suggests that combining yogurt with fruit may be of great interest providing probiotics, prebiotics and essential nutrients.
Fruit and yogurt have been identified individually as indicators of a healthy diet:
- Fruits are rich in fiber, potassium, antioxidants, carotenoids, vitamins and have been associated with a reduced risk of cardiovascular diseases.
- Yogurt is rich in protein, calcium, magnesium, vitamin D, vitamin B12, lactic bacteria and has been associated with a reduced weight gain and risk of type 2 diabetes.
The association of yogurt and fruits, in addition to being tasty, may confer combining health benefits through the potential interactions between fruit prebiotics and yogurt probiotics: fruits are rich in fiber which promotes the colonization of lactobacilli and bifidobacteria in the colon.
Taking the time out in your morning routine to eat a breakfast with a yogurt and a fruit can give you the energy and the nutrients necessary to start the day right!
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So What Should We Eat For Breakfast
The answer is basic healthy eating advice: fruits and vegetables, whole grains, and healthy proteins and fats. This is not a trend, this is not a hippie opinion. The evidence is overwhelming. And I love bacon. But, I treat it with respect because it can cause great harm to the human body if eaten often.
But many people need more guidance than just a list of food groups, including how to do so when you have a busy life.
