Author: NutritionTwins.com

A cross-sectional survey examined the link between consumption of yogurt and adherence to dietary guidelines of 2.557 adults (18-59 years) in São Paulo. A questionnaire assessed the consumption frequency of fermented milk, whole and skimmed yogurt, as well as socioeconomic and demographic data. A Quantitative Food Frequency Questionnaire collected data on habitual intake of 65 food items, representative for the local population.

Yogurt stimulates a better adherence to dietary guidelines

Heavy consumers ate more than 4 servings of yogurt per day and their mean calcium intake was higher than the Brazilian recommendations of 1000mg/day. The nutrient intake of proteins, fibers, vitamins (A,C and D), magnesium, phosphorus and potassium was higher, compared to non-consumers. Frequent yogurt consumers showed a higher mean intake of dairy products, such as milk and cheese, and showed a better compliance to dairy dietary guidelines of three servings per day.

 Source: Fisberg M. et al., FASEB Journal, April 2015, Vol 29(1), supplement 734.13

Compared to water, consuming milk, cheese and yoghurt reduces appetite and energy intake at
the next meal. Yogurt has the most marked effect on reducing the feeling of hunger.

The authors compared the impact of consuming three commercial dairy products, as morning snacks, on appetite and energy intake at the following lunch. Forty men aged 18 to 50, in good health but overweight (BMI of 25 to 29.9), each took part in four tests separated by at least one week (randomized crossover trial). Each test consisted of consuming a dairy product (semi-skimmed milk, natural yogurt or cheddar) or drinking water (the control product). The portions were isocaloric (200 kcal), yogurt and cheddar were consumed with water to match the volume of milk (410 ml). Subjects had to follow strict instructions for 24 hours before the test, such as limiting alcohol and then eat the standard dinner provided. The morning of the test, a light breakfast was eaten at the study center. Two hours later the subject ate their dairy snack. For lunch they could eat what they liked three and- a-half hours after breakfast.

Questionnaires in the form of Visual Analog Scales were used to measure food intake, physical activity, mood and appetite a set times throughout the morning. Two blood samples were taken (one fasting and 80 minutes after eating the snack) to measure the change in the various markers linked to the feeling of fullness such as the concentration of amino acids, blood sugar, insulin, ghrelin, and peptide tyrosine-tyrosine.

Yogurt snacks led to reduce hunger and delayed subsequent eating

The results suggested that feeling of hunger was significantly weaker (p<0.001) after eating yogurt: by 8% compared to cheese, 10% compared to milk, and 24% compared to water. Energy intake at the next meal (eating whatever they liked) measured in kJ was 11% less after consuming yogurt, 9% less after consuming cheese, and 12% less after consuming milk compared when water was consumed. However, when including the calorie value of the snacks the total energy intake was higher than after drinking water: 4,690 kJ (yogurt) vs 4,301 kJ (water). For biological constants, no post-prandial difference was noted for glucose, insulin, PYY or ghreline. On the other hand, concentrations of alanine and isoleucine were significantly higher after eating yogurt than after eating cheese or drinking milk.

Source: Dougkas A et al. British Journal of Nutrition 2012 ; 108(12) : 2274-85.

Stirring in the whey not only adds nutrition to your yogurt but also offers a creamier consistency. A selected tip for you this week by Dairy Council of California.

Source: Dairy Council of California

 Source:Diana Valdez via  http://infographicaday.com/infographic-10-ways-to-use-low-fat-yogurt/

Yogurt bacteria contain high levels of lactase. Bacteria pass through our stomach into the small intestine where they help break down lactose.

Source:The First Global Summit on the Health Effects of Yogurt 2013, Experimental Biology meeting in Boston, USA, on 24 April 2013.

Yogurt is a dairy product produced by the fermentation of milk in the presence of bacteria; specifically, Lactobacillus andStreptococcus. While we normally think of milk as the stuff that comes from cows, goats, sheep, and even camels, but milk from plant sources like almonds and coconuts may also be successfully fermented. Research presented at the American Heart Association’s High Blood Pressure 2012 Scientific Sessions suggests that consuming yogurt may help to lower your risk of developing hypertension (aka high blood pressure)¹. In the 15-year study, 2,000 healthy volunteers who had normal blood pressure were followed and monitored for yogurt consumption via questionnaires completed over three intervals during the observation period. Those participants who ate the equivalent of at least one six-ounce pot of yogurt every three days (approximately 2% of their daily caloric intake) were 33% less likely to develop high blood pressure². Moreover, the blood pressure of the yogurt-eaters rose less than that of non-yogurt consumers.

How is yogurt made?

Milk is first heated to 176°F (80°C) to wipe out any unwanted bacteria and to alter the structure of the proteins in the milk, allowing it to set rather than form curds. The milk is then cooled to around 112°F (45°C) and maintained at that temperature for several hours to permit fermentation in the presence of added bacterial culture.

What is hypertension?

Hypertension, or high blood pressure, is a measure of the force with which blood is being pumped through your veins and arteries. Left untreated, high blood pressure can cause tears and scarring on the inner walls of the blood vessels. These lesions can trap cholesterol and plaque in the bloodstream that can lead to blockages. In turn, blockages of sticky, gooey fats and cholesterol reduce the inner diameter of the blood vessels, raising blood pressure even further. Think of what happens to your plumbing when you pour leftover fat down the drain on Thanksgiving Day. Now think of the same thing happening to the “pipes” in your circulatory system. Yuck!

How does yogurt consumption affect blood pressure?

Yogurt has many health benefits. It is a cheap, low-calorie source of calcium, protein and other daily nutrients. It keeps you feeling fuller for longer and also provides fluid necessary for proper hydration. How might it lower blood pressure? One possibility might be simple behaviour modification. Eating yogurt is more satisfying, so we are less likely to reach for higher calorie sources of calcium and protein. Being lower in fat, it is less likely to stick to the insides of our blood vessels.

Alternatively, in news hot off the press, researchers at Johns Hopkins and Hale universities³ report that bacteria resident in the gut may help to regulate blood pressure. Bacteria produce small-chain fatty acids (SCFAs) that attach themselves to a protein called Gp41 and it is this activity that was observed to lower blood pressure. Yogurt contains both fatty acids and bacteria and could conceivably aid blood pressure reduction in this way. Yogurt has many nutrients, including calcium for bone and nerve health and it is a satisfying, low-fat source of protein. The possibility that it may also help to maintain healthy blood pressure is just another reason to include this tasty treat in your regular diet.

Source: https://www.multivitaminguide.org/blog/eating-yogurt-lowers-blood-pressure/ Copyright: Greg Marshall 

References:

1. Got Yogurt? Then you might not get high blood pressure,” Harvard Men’s Health Watch (no authors listed) (2012).

2. Yogurt consumption, blood pressure, and incident hypertension: A longitudinal study in the Framingham Heart Study,” American Heart Journals – Abstract 188 (2012).

3. Pluznick, J et al, “Olfactory receptor responding to gut microbiota derived signals plays a role in renin secretion and blood pressure regulation,” Proceedings of the National Academy of Sciences of the United States of America (2013).

The Russian Longitudinal Monitoring Survey was used to compare nutrient and anthropometric profiles between consumers and non-consumers of fermented dairy, including yogurt. Dietary and anthropometric data of 72,400 Russian adults were collected using cross-sectional surveys during household interviews in 10 waves across 18 years. National food composition tables were used to analyze the macro-and micro-nutrients of dairy sub-categories: drinking milk, fermented dairy (yogurt, kefir and local products), curd and hard cheese.

Yogurt reduces obesity risk in adult women

During the study, yogurt consumption increased from 0.9g to 8.6g per day over the last 18 years, but decreased with age, with the minimum values for older adults (>60 years). Yogurt consumers had a higher intake of calcium, vitamin B2, protein, total fat and energy (+100 kcal for women and +260 kcal for men). A logistic regression analysis showed that yogurt consumption positively influences BMI in adult women, but not for men, compared to non-consumers.

Source: Martinchik, A. et al., FASEB Journal, April 2015, Vol 29(1), supplement 734.6

Source: Dairy Council of California