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11 Apr 2022
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4 min read
Benefits for planet health Children

How sustainable are our children’s school meals?

canteen local diets pasta school meals Sustainable diets
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School meals have an important role to play in putting us on track for a more sustainable future for our children. A heap of attention has been given to achieving healthier school meals. But what do we know about their environmental impact? 

Not much… and while we can choose a healthier and more sustainable home cooking that suits our preferences, our budget, and our culture, we may not have much say in what our kids eat at school.

That’s why a team of Italian researchers has been looking at the carbon footprint of some of the Italian school menu (1). They believe their findings could help shape food policies and drive the shift towards more sustainable choices and agricultural practices. Through food labelling, such research could also help parents to choose meals that are both nutritious and kind to the environment.

Hotspots of environmental impact

The researchers carried out a life cycle assessment – a standardised way of identifying hotspots of environmental impact of food products, processes, or systems from ‘cradle to gate’, including:

  • production and harvesting of crops and feed – including the use of fertilisers, energy and fuel
  • animal husbandry
  • processing and slaughtering
  • packaging
  • transport to the point of processing food and producing school meals

The researchers assessed the greenhouse gas (GHG) emissions of foods and meals provided in school canteens and related this environmental impact to the foods’ energy content – important for active kids.

Which ingredients have the lowest environmental impact?

The school menu comprised 120 individual foods, and the team found that the largest carbon footprints came from red meat, such as veal and beef; fish, such as yellowfin tuna; and certain types of cheese.

Dairy products also demonstrated a larger carbon footprint than plant-based food groups; however, previous studies have shown that dairy foods make an important contribution to nutrient intake in many countries (2,3).

Fresh fruit, vegetables, cereals and legumes were associated with the lowest carbon emissions.

It’s all part of the course…

It’s important to consider the whole meal, rather than its individual ingredients. In Italy, the school meals comprise a first course that is mainly based on carbohydrates such as pasta, a second course that is composed mainly of protein-rich foods such as red meat or fish, and a side dish of vegetables or high-fibre foods. The researchers analysed 79 dishes – 28 first courses, 40 second courses and 11 side dishes.

As other studies have found, nutrient-rich meals are often associated with higher GHG emissions (2).  In this study, the first courses represented a good balance between environmental impact and nutrition, having a smaller carbon footprint but a higher energy content than the meat-rich second courses. Pasta, pizza Margherita and gnocchi with tomato sauce were among the first courses that best combined carbon footprint and food energy.

Side dishes such as vegetables were found to have an even smaller carbon footprint; however, they provided less energy than the first course.

On the other hand, second courses, for example, those containing veal or beef, tended to have a high carbon footprint that was not compensated for by high food energy, the researchers found. For these second courses, it’s better to choose white meat such as chicken.

Research to steer dietary choices

These findings, revealing the sustainability of local dietary practices (4), could help change food policies to become more environmentally sustainable and nutritious, as well as support consumers in their meal choices, say the authors. The method they used could be applied to finding out the environmental impacts of different diets. They also suggest that the next stage of this research is to assess the impact of food and meals on other environmental resources, such as land use and water, and the influence of cooking and waste.

‘Results on the CF [carbon footprint] of meals and ingredients used in school canteens could be useful for further changes in school food policy in light of environmental sustainability, nutritional aspects and educational purposes’ – Volanti M et al, 2022.

Source: (1) Volanti M, Arfelli F, Neri E, et al. Environmental impact of meals: how big is the carbon footprint in the school canteen? 2022 Jan 12;11(2):193. doi: 10.3390/foods11020193.
Additionnal reference:
  1. (2) van Hooijdonk T, et al. Dairy in a sustainable diet: a question of balance. Nutr Rev. 2015.PMID: 26175490 
  2. (3) Vieux F., Soler L.G., Touazi D., Darmon N. High nutritional quality is not associated with low greenhouse gas emissions in self-selected diets of French adults1-3. Am. J. Clin. Nutr. 2013;97:569–583. doi: 10.3945/ajcn.112.035105. 
  3. (4) Hachem F, Vanham D, Moreno LA. Territorial and sustainable healthy diets. Food Nutr Bull. 2020;41(2S):S87-S103.
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04 Apr 2022
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7 min read
Benefits for planet health Q&A

How to reduce food waste?

compost food waste
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The environmental and climatic challenges of the last decades have led many public and private actors to address the problem of food loss and waste. [1]

How to define “Food Waste”?

“Food waste refers to the decrease in the quantity or quality of food resulting from the decisions and actions of retailers, food service providers and consumers” according to the FAO (Food and Agriculture Organization of the United Nations) [2].

On a global scale, approximately one third of the food produced is not consumed and ends up in our garbage. In the European Union countries, this represents an average of 173kg of wasted food per capita and per year,  [3].

“According to the UN, “If food waste were a country, it would be the third largest emitting country in the world. In other words: food waste emits more greenhouse gases than all single countries in the world except China and the US.” [4]

Food waste is a widespread phenomenon, occurring at many levels in the food chain production [5]:

  • During harvesting
  • In the processing of the agri-food industry
  • Retailers, wholesalers and supermarkets
  • Consumers (mainly households) and food service providers (restaurants, collective catering)

However, it is important to differentiate between food loss and true food waste: “The part of food that is lost from harvest to the retail level, but not included, is called food loss. The portion wasted at the consumer or retail level is called food waste” (FAO, 2020) [2].

Why do we consumers throw away food?

Households and consumers are responsible for 40 to 60% of food waste in Europe, according the OECD [1]. Most of the time, reasons for wasting food boil down to the following criteria:

  • The food differs in color, shape or size from an optimal standard (especially fruits and vegetables that must respect size and weight categories to be sold in supermarkets). Therefore, it is removed during sorting actions or when choosing from a supermarket display [6,7]
  • There is a widespread misunderstanding in “Use-by” and “Best-before” dates. In 2018, the European Commission has estimated that about 10% of the 88 million tons of food wasted annually by EU countries are related to date labelling [7]. As a consequence, tons of food are wasted every year because of this lack of information.
  • Food is bought in too large quantity and cooked food often accumulate in the fridge after meals. Hence, we want to get rid of them to make room and sometimes, it is edible food with a valid use-by date. Around 20% of the food wasted has never been unpacked.

8 tips to reduce food waste at home

  • Check the “best-before” and “use-by” dates with a better understanding
reduce food waste -tips - YINI

Use-by dates refer to food security whereas best-before dates are about food quality. On the one hand, food may not be safe to eat once its use-by date is past and can cause sickness for highly perishable food like meat or fish [7].

On the other hand, eating food past its best-before date remain safe, but it is not guaranteed that the texture, smell or taste will remain at their best [7]. Therefore, some foods can be consumed without any risk after this expiration date. Not only will it enable you to reduce you food waste, but you will also save money.

  • Store your food properly

Proper storage conditions prevent food to spoil too rapidly [7]. When you get back from shopping, you can put the products whose use-by date is approaching in front of the others in the fridge. The same goes for ripe fruit: you can put it on top of the basket.

Moreover, dairy products like yogurts, milk or fresh cheese need to be stored in the fridge as they can easily turn into development ground for bacteria and fungi. Store bananas, apples and tomatoes apart, since they can make other perishables spoiled easier. Have a look also at the storage recommendations on the packaging on how to store the food once opened.

  • Organize your food and meals

Organizing the meals for the week can be done according to the “FIFO” method: “First In, First Out”. To do so, pay particular attention to the use-by dates of products and foods, so as not to abandon rapidly perishable products in the back shelves.

  • Freeze your leftovers

You can freeze your leftovers in small individualized boxes, so that they can be re-used in a new recipe [2]. Many cookbooks and blogs now offer tips and advices adapted to reuse leftovers in simple and tasty recipes.

  • Plan your meals

By making a weekly menu, you will be able to go shopping with a precise list and avoid random buying in the aisles. Thus, you will make sure that all the products you buy will be consumed and your wallet will also thank you (we can save up to 100€ per year per person by being careful). In other words, shop only what you need!

  • Don’t be afraid to consume “ugly” fruits and vegetables

It is not because the color, shape or size is not “perfect” that the product has a bad taste. We are used to seeing very standardized food products, especially fruits and vegetables, yet products outside the esthetic categories are no less good. The less we leave them out, the more our stores will be ready to sell them.

  • Share your extra food with friends and neighbors

When you have extra food you won’t be able to eat and it is still healthy, there are many ways to avoid wasting it by throwing it away: ask around, friends or colleagues could make use of what you won’t eat. In addition, you can invite neighbors over for a meal when there is enough food to share! Eventually, check if there are food banks or NGO and associations in your neighborhood that accept donations: they will distribute them to people in need.

  • Compost your organic waste

It is easier to obtain nowadays an individual compost bin: there are some adapted to the life in apartment (vermicomposter), to more or less large families … do it at you own scale! By composting food scraps and peelings, which are organic waste, it is possible to obtain its own compost for gardening.

When we understand the environmental, economic and social consequences of food waste, it helps keep motivated! It may take energy and time not to throw away, but it worth it.

How to compost and reduce food waste- YINI

A cookbook and tips to help families reduce food waste

Dr. Jess Haines, laureate of the Danone International Prize for Alimentation 2020 is an Associate Professor at the University of Guelph, Canada. She was awarded last year for her research into promoting sustainable healthy eating among families.

Her team created in partnership with Guelph Food Waste Research Group, The Helderleigh Foundation, and George Brown College’s Food Innovation and Research Studio, the “Rock What You’ve Got: Recipes for preventing food waste” cookbook. The latter gathers many recipes designed to help families use their leftovers and ingredients from the fridge, in order to reduce food waste.

Feel free to download it on the Guelph Family Study website

Sources:
[1] Bagherzadeh, M., M. Inamura and H. Jeong (2014), “Food Waste Along the Food Chain”, OECD Food, Agriculture and Fisheries Papers, No. 71, OECD Publishing, Paris.
[2] FAO- 15 quick tips for reducing food waste and becoming a Food hero
[3]Scherhaufer S, Moates G, Hartikainen H, Waldron K, Obersteiner G.O., Environmental impacts of food waste in Europe, Waste Management (2018); 77: 98-113.
[4] UN Environment Program Food Waste Index Report 2021
[5] Papargyropoulou E, Lozano R, Steinberger J. K, Wright N, bin Ujang Z; The food waste hierarchy as a framework for the management of food surplus and food waste; Journal of Cleaner Production, (2014); 76:106-115,
[6] Vivianne H.M. Visschers, Nadine Wickli, Michael Siegrist, Sorting out food waste behaviour: A survey on the motivators and barriers of self-reported amounts of food waste in households, Journal of Environmental Psychology; (2016); 45: 66-78
[7] EUFIC, Best before, use by and sell by dates explained

For more information:

·        Resolutions for a sustainable diet: How to reduce food loss and waste?

·        Resolutions for a sustainable diet: Sort your food related waste

·        Infographic: Sustainable healthy diet: from science to your plate

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28 Mar 2022
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3 min read
Fermentation benefits Gut Health

Could some benefits of yogurt be linked to gut microbiota?

fermentation Fermented food gut microbiome gut microbiota yogurt
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Changes in the bacteria living in our gut may hold the key to explaining why yogurt is so good for us, a UK study suggests.

Eating yogurt is associated with several health benefits, including a reduced weight gain and protection against type 2 diabetes. But we don’t know exactly how yogurt exerts these effects. Now a new study shows that eating yogurt is associated with changes in the gut microbiota, and these changes may, at least partly, lie behind the health benefits.

What the study aimed to do

The study recruited over 4,000 adult volunteers from the TwinsUK cohort to examine the link between yogurt consumption and types of bacteria in the gut. The study also looked at compounds produced by gut bacteria and some measures of health.

Yogurt reflects a healthy diet pattern

People who ate yogurt at least once a week (n=3025) were likely to follow a healthier diet (as measured by the Healthy Eating Index [HEI]) than people who never ate yogurt (n=1092). In addition to yogurt, consumers ate more fruit, grain and dairy, and less protein than non-consumers.

After correcting for other possible influences on belly fat (e.g., age, sex), yogurt consumption was associated with reduced belly fat compared with non-consumers.

Diverse bacteria in the gut

The researchers also examined the bacteria living in the gut in a sub-group of over 1000 volunteers. They found that eating yogurt was associated with an increased diversity of bacteria types in the gut.            

As might be expected, yogurt consumption was associated with a higher abundance of bacteria that are used as yogurt starters (Streptococcus thermophilus and sometimes Bifidobacterium animalis subsp. lactis) when compared with volunteers who didn’t eat yogurt.

The frequency of eating yogurt also had an effect. Eating yogurt often (more than 5 times a week) was associated with higher levels of S. thermophilus and B. animalis subsp. lactis compared with low consumption (1–5 times a week).

The authors showed that B. animalis subsp. lactis was associated with 13 compounds in faecal samples. One of these (3-hydroxyoctanoic acid) is known to be involved in reducing gut inflammation and could be involved in yogurt-associated health benefits, say the authors.

Top up on yogurt regularly

Analysis of faecal samples showed that increases in S. thermophilus and B. animalis in the gut could be short-lived after eating yogurt. If these bacteria are involved in yogurt-associated health benefits, eating yogurt regularly would be key to maintaining high levels of these bacteria in the gut. Further research is needed to determine how these bacteria in the gut are involved in yogurt-associated health benefits, the authors point out.

‘Yoghurt consumption is associated with a healthier dietary pattern, reduced visceral fat mass and a transient increase in the gut of bacterial species used in the making of yoghurt, namely S. thermophilus and B. animalis subsp. lactis.’ – Le Roy et al, 2022.

Find out more: read the original article

Le Roy CI, Kurilshikov A, Leeming ER et al. Yoghurt consumption is associated with changes in the composition of the human gut microbiome and metabolome. BMC Microbiol. 2022;22(1):39.

Additionnal sources:
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14 Mar 2022
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4 min read
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by YINI Editorial team
Nutri-dense food

Dairy matrix: it’s not just about nutrients

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
dairy dairy matrix nutrient yogurt
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When it comes to the goodness we get from dairy products, it’s not just the nutrients that matter.

The research is revealing that the health benefits of dairy products can’t be fully explained by the individual nutrients these products contain. The answer, the experts believe, lies in the overall package of properties known as the dairy matrix (1).

The dairy matrix is a term used to describe the physical structure of a dairy product, the nutrients and other compounds it contains, and how these interact together. Researchers are moving away from studying the health effects of individual nutrients and are now focusing on benefits of the whole dairy matrix.

The matrix could explain, for example, why different dairy products seem to have different protective health effects. Now the author of this article is calling for more research into the role of the dairy matrix, and pointing to the possibility of developing personalised nutritional advice that is personalised for individuals’ needs. 

Nutrients and bacteria are important

Dairy foods are a rich source of vital nutrients, including protein, fat, and many vitamins and minerals. Fermented products such as yogurt and cheese contain bacteria and evidence suggests that these can help to boost the immune system and restore a healthy balance of bacteria in the gut.

Solid or liquid – physical structure matters

Yogurt (semisolid) and cheese (solid) stay in the gut for longer, slow digestion and suppress appetite when compared with milk (liquid). This affects the absorption of nutrients and their impact on the body. 

Milk fat globules and reduced cholesterol absorption

Fat globules in milk are each surrounded by a membrane. High-fat dairy products, with the exception of butter, are rich in milk fat globule membrane (MFGM). Products with high MFGM, such as cheese, are associated with reduced cholesterol absorption.

‘There are so many aspects of the dairy matrix that require investigation, including physical state, bioactive constituents such as MFGM (content and alterations due to processing), fermentation, and interactions among constituents.’ – Weaver, 2021.

Dairy matrix and health outcomes

People who regularly consume milk, yogurt and cheese are more likely to have reduced risks of colorectal cancer, high blood pressure, heart disease and stroke (2). Yogurt consumption has also been associated with protection against type 2 diabetes.

The positive effects of high-fat dairy products such as cheese on blood pressure and heart health may surprise you. It’s clear that the relationship depends on more than saturated fat or total fat content (3).

The dairy matrix also seems to play a role in the benefits of dairy on bone health. A study in rats has suggested that calcium from dairy foods is better than calcium supplements for bone growth. The effect wasn’t due to differences in calcium absorption.

Nutritional advice could be personalised

At the moment we don’t know exactly how the complex dairy matrix exerts its effects. As different dairy products vary in their protective effects for different diseases, research may show that it’s best to eat a variety of dairy products, the author points out.

Further research may also pave the way to tailoring nutritional advice for people who have risk factors for certain diseases, says the author.

‘The variable effects of dairy-product consumption on health suggest possibilities for personalized nutrition advice.’ – Weaver, 2021.

Find out more with the original article: (1) Weaver CM. Dairy matrix: is the whole greater than the sum of the parts?. Nutr Rev. 2021;79(Supplement 2):4–15.
External links:
(2) Godos J, Tieri M, Ghelfi F, et al. Dairy foods and health: an umbrella review of observational studies. Int J Food Sci Nutr. 2020;71:138–151
(3) Yu E, Hu FB. Dairy products, dairy fatty acids, and the prevention of cardiometabolic disease: a review of recent evidence. Curr Atheroscler Rep. 2018;20:24.
YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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07 Mar 2022
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5 min read
Gut Health Q&A

What is gut microbiota?

bacteria fermented foods fibers gut gut microbiota microbiota
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Throughout the human body and especially in the digestive tract, bacterial ecosystems work in symbiosis with the human organs to enable eating, digestion and even global health and well-being. For an adult, 95% of these symbiotic microbes are found in the guts (in small and large intestines) [1].

The microbiota is defined as “the assemblage of microorganisms (all the bacteria, archaea, eukaryotes, and viruses) present in a defined environment” [2]. Thus, the gut microbiota refers to the microbes located in the human gastrointestinal tract.

The gut microbiota or gut microbiome of a healthy adult host an average of 100 trillion microorganisms, from about 1000 different species [3]. Among these micro-organisms, there are dominant species that are found in the vast majority of individuals, such as the proteobacteria [4], but the composition of the gut microbiota is specific to each individual and influenced by many factors such as genetics, medication, life environment, stress and above all dietary habits [2]. While some factors such as genetics and aging are less controllable, taking action on our diet and lifestyle can help our gut microbiota function properly.

Gut microbiota and digestive health - YINI

The main role of the gut microbiota lies in digestion

By secreting some enzymes that human body does not synthetize naturally, gut microbiota metabolizes some food components, such as fibers, that cannot be digested in the small intestine. When metabolizing fibers, bacteria produce valuable small components called short fatty acids, which are much better absorbed towards systemic circulation and are beneficial to other functions in the human body [2].

The microorganisms of gut microbiota help you with immune defense

A healthy gut microbiota defends the organism integrity, by signaling intrusion of opportunist pathogens, and by degrading toxics components and allergens [2]. 70% of the actors of immunity are in the intestines. The protection of tissues and the circulatory system against contamination by microorganisms, antigens and allergens is ensured by the intestinal barrier and thus the microbiota, making it possible to ensure health and well-being [5].

It is also important to bear in mind that microbiota deficiency can have an impact on the mood and behavior, because peripheral intestinal functions are in relation with brain and cognitive nods [6].

How to take care of our gut microbiota?

More and more data suggest nowadays that lifestyle and diet can impact the gut microbiotia.

During the course of one’s life, the health of one’s microbiota may not be at its optimum, as for example during old age; it becomes less efficient and may suffer from deficiencies [2]. Many ongoing studies are exploring the link between dysfunction of the gut microbiota and inflammatory or neurodegenerative diseases such as Alzheimer’s [1] and eventually cancer. For instance, disruption to the gut microbiota was actually linked with inflammatory Bowel disease [3] and obesity development [3,7].

The three major influence factors having the strongest impact on gut microbiota are:

  • The condition of birth and early life habits (delivery, feeding, infant care) [8]
  • The diet
  • The environment and potential exposuresto chemicals or drugs (for example PPI or antibiotics) [8]

The diet may have a great impact on gut microbiota: A balanced diet combined with a healthy lifestyle is probably the best way to contribute to gut health.

The types of food that are advisable for taking care of our gut include:

  • Fermented milk such as yogurt [9,10] : they deliver many living lactic acid bacteria to the digestive tract. Once they reach the gut, these bacteria sustain the living microbes crossing the gut, at least in a short term. According to researchers, lactic acid bacteria may modulate the intestinal environment, enhance gut permeability and reduce potentially harmful enzymes produced by other bacteria.
  • Fermented foods such as kombucha, kimchi and sauerkraut: they bring replenishment for good gut bacteria.
  • Dietary fibers rich foods, such as fruits, legumes, vegetables or grains [11].
Combine fibers and probiotics for gut health - YINI

Gut health in children

In order to help you take care and preserve a healthy gut in children, we’ve developed two specific infographics :

Some references:

[1] de J R De-Paula, V., Forlenza, A. S., & Forlenza, O. V. (2018). Relevance of gutmicrobiota in cognition, behaviour and Alzheimer’s disease. Pharmacological research

[2] https://www.gutmicrobiotaforhealth.com/about-gut-microbiota-info/

[3] Guinane, C. M., & Cotter, P. D. (2013). Role of the gut microbiota in health and chronic gastrointestinal disease: understanding a hidden metabolic organ. Therapeutic advances in gastroenterology

[4] C. Landman, E. Quévrain, Le microbiote intestinal : description, rôle et implication physiopathologique, La Revue de Médecine Interne, 2016

[5] Hollister EB et al. Structure and function of the healthy pre-adolescent pediatric gut microbiome. Microbiome. 2015;3:36. 

[6] Bienenstock, J. et al., Microbiota and the gut–brain axis , August 2015, Vol 73(8), pp. 28-31

[7] Patterson, E., Ryan, P. M., Cryan, J. F., Dinan, T. G., Ross, R. P., Fitzgerald, G. F., & Stanton, C. (2016). Gut microbiota, obesity and diabetes. Postgraduate medical journal

[8] Goulet O et al, Paediatricians play a key role in preventing early harmful events that could permanently influence the development of the gut microbiota in childhood, Acta Pædiatrica 2019 108, pp. 1942–1954

[9] Hill D, Sugrue I, Arendt E et al. Recent advances in microbial fermentation for dairy and health. F1000Res. 2017;6:751

[10] Donovan M and Rao G. Health benefits of yogurt among infants and toddlers aged 4 to 24 months: a systematic review. Nutr Rev 2019;77(7): 478-486

[11] Korczak R, Kamil A, Fleige L, Donovan SM, Slavin JL. Dietary fiber and digestive health in children. Nutr Rev. 2017 Apr 1;75(4):241-259

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21 Feb 2022
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2 min read
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by YINI Editorial team
Lactose intolerance Q&A

Can you eat dairy if you are lactose intolerant?

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
cheese Lactose Lactose intolerance lactose maldigestion yogurt
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What is lactose?

Lactose is a natural sugar found in milk and other dairy products. It can be broken down by the enzyme lactase in the small intestine into glucose and galactose, two simpler sugars that are readily absorbed into the bloodstream.

lactose-wgo

What is lactose maldigestion ? Lactose intolerance ?

After weaning, we produce less lactase and our ability to digest lactose declines. It is known as lactose maldigestion. Undigested lactose reaching the colon is broken down by the gut microbiota, resulting in the production of short-chain fatty acids (SCFAs) and gases. In most people, this maldigestion produces no noticeable symptoms (1,2,3).

When lactose maldigestion gives rise to symptoms such as bloating, cramps, diarrhea and flatulence, this is called lactose intolerance (4).

lactose-wgo

Lactose intolerance: Should I avoid dairy products ?

The majority of adults and adolescents with diagnosed lactose intolerance can tolerate up to 12 g of lactose with few or no symptoms, preferably in small amounts across the day, during or at the end of a meal (1).

Dairy products vary in the amount of lactose they contain (5):

  • Some cheeses contains low or no lactose (cheddar, provolone, mozzarella, Grana padano, camembert, etc.).
  • A reduced level of lactose is found in yogurt containing two active bacterial cultures that produce lactase which breaks down some of the lactose in yogurt. The bacteria survive their passage through the gut and the bacterial lactase helps further with digestion of lactose in the small intestine. Unlike milk, yogurt’s semi-solid state benefits lactose digestion by slowing transit through the gut (6).
Sources
(1) Suchy FJ, Brannon PM, Carpenter TO, et al. NIH Consensus Development Conference Statement: lactose intolerance and health. NIH Consens State Sci Statements 2010;27:1–27.
(2) EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on lactose thresholds in lactose intolerance and galactosaemia. ESFA Journal 2010a;8:1777.
(3) Lukito W, Malik SG, Surono IS, et al. From ‘lactose intolerance’ to ‘lactose nutrition’. Asia Pac J Clin Nutr 2015;24(Suppl 1):S1–8.
(4) Wilt TJ, Shaukat A, Shamliyan T, et al. Lactose intolerance and health. Evid Rep Technol Assess (Full Rep) 2010;(192):1–410.
(5) Rozenberg S, Body JJ, Bruyère O, et al. Effects of dairy products consumption on health: Benefits and beliefs; Calcif Tissue Int 2016;98:1–17.
(6) Savaiano DA. Lactose digestion from yogurt: mechanism and relevance. Am J Clin Nutr 2014;99(5 Suppl): 1251S–5S.
YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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14 Feb 2022
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4 min read
Fermentation benefits Q&A

Five great-tasting fermented foods to help your health

fermented foods kefir kimchi lactic acid bacteria Lactose probiotic
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If you’re looking for a tasty way to contribute to your health, here’s your answer. This recent publication tells us that foods fermented by lactic acid bacteria (LAB) provide a package of health benefits, making them perfect for adding to your everyday diet (1).

These LAB fermented foods are bursting with probiotic bacteria and beneficial bioactive compounds that are released during fermentation and digestion.

What do the lactic acid bacteria do?

The Lactic Acid Bacteria (LAB) break down sugars and starches in food to produce lactic acid. This fermentation process preserves the food and changes its flavour and texture – and that’s why fermentation has been used for centuries around the world.

But now we know that probiotic LAB and by-products of fermentation – such as bioactive peptides, vitamins, antimicrobial molecules – may also be associated with a host of health benefits. These include boosting the numbers of beneficial bacteria and destroying harmful bacteria in the gut, stimulating and regulating the immune response, maintaining bone health, lowering cholesterol in the blood, and reducing blood pressure. They even have anti-diabetes and anti-cancer effects.

So why not top up your shopping list with your favourite LAB fermented foods, or perhaps try some new ones?

Here are five of the most popular LAB fermented foods:

1. Yogurt

Yogurt is made by fermenting milk with a starter culture of LAB. After processing, some yogurt products may have other live probiotic bacteria added. Yogurt is high in nutrients. Due to the fermentation process, yogurts may also have small amounts of lactose, and can be an option for people who are lactose-sensitive, depending on how many grams of lactose are present in the product and the level of intolerance (2,3).

2. Kefir

Kefir is a fermented milk drink made using kefir grains that contain bacteria and yeasts. This drink has been produced since ancient times and is now readily available in supermarkets.

3. Cheese

During prolonged ripening of cheese, LAB breaks down lactose completely so aged cheese have less than 1% of lactose, suitable for people who are lactose sensitive. The lactose rate in cheese will depend on the level of cheese maturation. While fresh cheeses have a higher percentage of lactose, aged cheeses have much of their lactose transformed into lactic acid. Lactose is also separated and drained off with the whey during the aging process, which brings the lactose percentage down with it (3).

4. Sauerkraut

Sauerkraut is the product of cabbage fermentation. Cabbages are rich in health-boosting phytochemicals – fermentation increases our ability to absorb these compounds.

    5. Kimchi

    Kimchi is a traditional Korean food made from fermented vegetables, usually cabbage.

    Research to confirm the benefits of fermented foods

    ‘LAB’s ability to produce bioactive peptides, vitamins, organic acids, bacteriocins, signalling molecules (NO [nitric oxide]), and antimicrobial compounds (H2O2 [hydrogen peroxide]) plays a fundamental role in promoting and maintaining a health status in consumers of LAB-fermented products.’ – Castellone et al, 2021. 

    Many of the health benefits that have been associated with fermented foods are based on isolated components of fermented foods and their observed effects in animal and in vitro studies, the authors of this article point out. They’re calling for large-scale clinical studies of LAB-fermented foods to see if these observations translate into beneficial effects of these whole foods on our health.

    Find out more: read the original article
    (1) Castellone V, Bancalari E, Rubert J et al. Eating fermented: Health benefits of LAB-fermented foods. Foods. 2021;10(11):2639. doi: 10.3390/foods10112639.
    Additional sources:
    (2) EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). Scientific Opinion on the substantiation of health claims related to live yoghurt cultures and improved lactose digestion (ID 1143, 2976) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal 2010b;8:1763.
    (3) Bayless TM, Brown E, Paige DM. Lactase Non-persistence and Lactose Intolerance. Curr Gastroenterol Rep. 2017 May;19(5):23. doi: 10.1007/s11894-017-0558-9. PMID: 28421381
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    07 Feb 2022
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    2 min read
    Q&A

    Can yogurt be frozen?

    food waste frozen yogurt
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    You might have bought too much yogurt and you are wondering if you can freeze it in order to save it for later. The good news is that it is completely possible to freeze yogurt, to avoid food waste and to preserve it for a later use.

    There are different ways to freeze yogurt:

    • You can freeze the yogurt, directly in its container (small or large pot) if it is unopened.
    • You can also prepare pre-measured amounts of yogurt using an ice cube tray, then once the “ice cubes” are set, put them in an airtight freezer bag. This allows you to have frozen yogurt squares that can be used to make smoothies, pastries or dips for example.

    How long does yogurt last in freezer?

    As long as the frozen yogurt is tightly sealed (in its original packaging or a freezer bag), it will keep in the freezer for up to 2 months.

    The good habit is to label your frozen yogurt container or bag with the date you froze it or the date 2 months after you froze it. It should be consumed immediately after thawing.

    How to thaw frozen yogurt?

    The safest way to thaw yogurt is to place it in the refrigerator the day before eating it.

    Once thawed, the texture of the yogurt may change slightly and appear more liquid or grainy than it originally was. We recommend you to stir vigorously for a few seconds before using to even out the texture. If the texture is still not acceptable, it is best to use it for cooking where the change in texture will be unnoticed.

    Reference:
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    24 Jan 2022
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    4 min read
    Benefits for planet health Fermentation benefits

    Fermented foods: recent data and place in sustainable diets

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    In the beginning of this year, we get back to some interesting publications of 2021…

    Recent years have seen a surge of interest in fermented foods, largely thanks to their suggested health benefits…

    What is a fermented food?

    Experts have joined forces to agree a consensus on fermented foods and their role in the human diet (1). They define fermented foods and drinks as ‘foods made through desired microbial growth and enzymatic conversions of food components’. This includes foods that are produced by fermentation but might not contain live microorganisms by the time we eat them and we can distinguish:

    • Foods with live microorganisms like fermented milk, yogurt, kefir, tempeh or natto, for example.
    • Foods without live microorganisms like bread, wine, cocoa or coffee beans, for example.

    Over 5000 types of fermented foods are produced and consumed around the World and a huge variety of fermented foods has developed throughout history, including vegetables, cereals and breads, soybean products, dairy products, fish products, and meats.

    Fermented dairy products evolved throughout the Middle East, Europe and India where animal husbandry was widespread. In much of Asia, animal agriculture was more limited and fermented foods were more often based on rice and grains, soybeans, vegetables and fish.

    Traditionally, fermentation of foods was spontaneous as the result of microbes occurring naturally in the food or contamination by microbes in the environment. Nowadays, particularly in industrialized countries, defined starter cultures of microbes are more often used, and this has led to greater consistency, safety and quality of fermented products (3).

    Do fermented foods have impact on health?

    The gut microbiota refers to the trillions of micro-organisms – bacteria, fungi and viruses – that live in the digestive tract. A diverse and balanced microbiota is a sign of good gut health, and it is possible to change the mix and activity of the microbiota through changes in the lifestyle, such as the diet.

    Fermented plant foods may have an impact: A study (2) points out subtle differences in the gut microbial diversity, between the consumers or non-consumers of fermented plant foods (kimchi, kombucha, pickled vegetables, sauerkraut,…). In light of these results, studies looking at the impact of different kinds of fermented food on the gut microbiota and health are needed.

    Fermented dairy products help us absorb nutrients: Fermented dairy foods include cultured milks, cheese and yogurt. Lactic acid bacteria (LAB) that are naturally present in milk or added as starter LAB cultures convert milk sugar (lactose) to lactic acid, prevent the growth of harmful bacteria and help us absorb the nutrients better (3).

    Are fermented foods probiotics?

    Probiotics are specific microorganisms that remain alive within the gut after being ingested and are proven to confer a health benefit.

    A fermented food may be described as a “probiotic food” only if:

    • it contains live microorganisms at the time it is eaten,
    • those microorganisms (bacterial or yeast strains) are well defined and have shown a health benefit in a scientific study, and
    • the strains are present in the final food product in sufficient numbers to confer the health benefit.

    Most fermented foods sold commercially do not fall into this “probiotic food” category (1).

    Fermented foods and sustainability

    Fermented foods help to address the societal, environmental, cultural and economic aspects of sustainability (3):

    • In poorer regions, production of fermented foods such as yogurt provides access to safe and healthy food, creates demand for local produce, and provides employment and income opportunities.
    • Fermented foods are also good news for the environment. By making use of available local produce, minimal additional agricultural input is needed in resource-poor regions. Fermentation uses little energy compared with food processing methods such as canning and freeze-drying.
    • Production of yogurt, fish sauces and fermented cereals produces few waste or by-products, say the authors. Fermentation is also a good way of improving efficiency and reducing food wastage, for example by manufacturing fish sauces from highly perishable fish.

    Good reasons to keep the good habits of eating fermented foods.

    Sources: 
    (1) Marco ML, Sanders ME, Gänzle M et al. The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on fermented foods. Nat Rev Gastroenterol Hepatol. 2021;18(3):196-208.
    (2) Taylor BC, Lejzerowicz F, Poirel M et al. Consumption of fermented foods is associated with systematic differences in the gut microbiome and metabolome. mSystems. 2020;5(2):e00901-19. doi: 10.1128/mSystems.00901-19.
    (3) Tamang JP, Cotter PD, Endo A et al. Fermented foods in a global age: East meets West. Compr Rev Food Sci Food Saf. 2020;19(1):184-217.

    For more information :

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    20 Jan 2022
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    2 min read
    Benefits for planet health

    How can our diets protect both, human and planet health? (video)

    flexitarian diet local diet sustainable diet territorial diver vegetarian
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    Flexitarian, Territorial Diversified Diets, Pescatarian, Vegetarian, Vegan… these diets can help us fight nutrition-related and other non-communicable diseases, while also protecting the earth.

    A recently published review* mentions that a global switch to Flexitarian and Territorial Diversified Diets may be a practical and affordable help to control climate change, while also helping reduce the risk of nutrition-related disorders.

    Flexitarian Diets are rich in plants, with moderate amounts of poultry, dairy and fish and low levels of red meat, highly processed foods and added sugars.

    Territorial Diversified Diets are Flexitarian Diets that includes high intakes of seasonal and local foods.

    Compared to other diets, they are the best option for variety, adaptation, and accessibility. The review also suggests that they help people meet recommended nutrient intake, without the need for specific nutritional education or long-term professional supervision:

    • Flexitarian and Territorial Diversified Diets, are associated with less waste and can be more sustainable
    • They are also prone to societal acceptance in different aspects.
    • They increase microbial diversity, essential for digestive, metabolic and immune health
    • They can help modulate the risk of chronic diseases.
    • They provide essential nutrients for mental and physical development, especially for demanding groups, such as pregnant and lactating women, infants, elderly etc.
    • And when they are connected to regionality and seasonality of foods, it is really favorable for energy inputs, pollution, land and water use.

    Adopting new ways of eating will require participation and education of all stakeholders: families, governments, institutions, health care professionals…

    Affordability and accessibility are fundamental to these diets and their adoption and this is how we can act to ensure a new food system.

    * Luis A Moreno, Rosan Meyer, Sharon M Donovan, Olivier Goulet, Jess Haines, Frans J Kok, Pieter van‘t Veer, Perspective: Striking a Balance between Planetary and Human Health: Is There a Path Forward?, Advances in Nutrition, 2021; nmab139

    Learn more with our recent post “Human health and environmental health – how can our diets protect both?“.

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