Ingredients (serving: 1 generous cup compote)

• ¼ cup sugar
• Zest of 1 small lime
• ⅛ to ¼ teaspoon ground cinnamon
• 6 ounces rhubarb, sliced ¼ inch thick (1½ cups)
• 8 ounces strawberries, hulled and quartered (about 2 cups)
• Plain Greek yogurt, sliced strawberries, and fresh lime zest, for serving

Preparation

In a small bowl, stir the sugar, lime zest, and cinnamon until thoroughly combined. In a 2-quart rectangular (preferably glass) baking dish, combine the rhubarb and strawberries. Sprinkle with the cinnamon-lime sugar and stir well. Let stand for 30 minutes, uncovered and at room temperature, stirring occasionally. After 15 to 20 minutes, preheat the oven to 425°F, with a rack in the center position. Line a baking sheet with foil. Set the baking dish on the baking sheet (in case the compote bubbles over). Roast, uncovered, for 30 minutes, stirring once halfway through, until the juices bubble vigorously and the rhubarb is completely tender. Whisk to dissolve any chunky fruit. Cool completely. (It will thicken further as it cools.)

For each serving, create alternating layers of compote, yogurt, and sliced strawberries in a small jar, glass, or bowl. Top with lime zest. Or simply stir a bit of compote into the yogurt (to taste). Top with the sliced berries and zest.

Scrape into a lidded glass jar or other covered container and refrigerate for up to 2 weeks.

Excerpted from Yogurt Culture, ©2015 by Cheryl Sternman Rule. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.

Download here the complete recipe leaflet from the 4th Yogurt Summit

In the context of #yogurt2016, fermented foods and the gut microbiota received particular attention. Here Professor Donovan offers a general overview on the research and how it helps us understand the benefits of a healthy nutrition.

Gut microbiota was an important topic at #yogurt2016. Professor Sharon Donovan, of the University of Illinois and co-chair of the Yogurt in Nutrition Initiative, agreed to take questions from Nutritionist and special guest Lori Shemek (@LoriShemek on Twitter).

First, Lori asked about the scientific evidence on the relationship between yogurt consumption & the gut microbiota

Gut microbiota is a hot topic

Consumers, scientists, media: everyone is talking about it. But what exactly are we talking about? Trillions of bacteria are thriving in our gut and most importantly they interact with us in many ways, Donovan explained. It contributes, she said, to our gut health, the development of our immune system… Professor Donovan further mentioned that recent data show that our bacterial companions can affect metabolic diseases, such as type 2 diabetes and obesity.

There is some evidence that the yogurts we consume can affect our gut health

As far as yogurt is concerned, Professor Donovan said that it may impact our gut microbiota. What strikes her most is the fact that different types of bacteria are associated with yogurt:

• those that are part of the production process or added afterwards
• those that can settle in our gut or pass through, and yet still have a positive effect

Accessible data, she said, are mostly about yogurt consumption and certain probiotics in patients with inflammatory bowel disease (IBS) or inflammation. The data that Professor Donovan mentioned show that yogurt consumption tend to calm inflammation, reduce immune cells as well as the chemical signals, which cause inflammation.

We know some of the ways that yogurt benefits health

Further to the several scientific evidence Professor Donovan referred to, she insisted that a lot more research needs to be done. More studies in order to better understand the true health benefits of yogurt.

Lori went on asking Professor Sharon Donovan what the state of our gut reflected of our diet

Probably the one thing we do that most affects our gut microbiota is what we eat

Studies with animal models and in humans tend to confirm the importance of diet when it comes to the gut microbiota. Diet is probably one of the major determinants of our gut microbiota. This becomes obvious in long term studies. If for instance we follow populations with different geographic origins, or people who follow different diets, we observe differences. Differences in the kind of bacteria that are present, as well as the genes that they express. So that the genes expressed and, consequently, the metabolites produced, are yet another hint of how our gut microbiota communicates with us, she concluded.

Finally, Lori asked Professor Donovan how fermented foods affected our gut microbiota, more specifically yogurt

Assessing the effect of bacteria strains found in fermented foods have on the gut microbiota is the key question here. Professor Donovan cited recent studies, adding that they tended to focus on probiotic strains in yogurt. When reviewing the literature, she explained, researchers do not seem to be studying that much standard yogurt. They rather examine yogurts, which contain added bacteria.

We really need a lot more research!

Professor Donovan insisted more studies were needed in this area. “A lot more research”, as she put. First, there is a need of research in populations. This is important to monitor the “before and after” yogurt intervention. Also, randomized control trials (RCTs) will help us get new insights on “standard versus added cultures yogurts”. We still have a lot of work ahead of us, she concluded.

Carbohydrate is an essential part of our diets, but not all carbohydrate foods are equal. The Glycemic Index (GI) is a way of measuring the effects of food on blood sugar. Carbohydrate-containing foods with a low GI value (55 or less) are digested, absorbed and metabolized more slowly. They cause a lower and slower rise in blood glucose and therefore in insulin levels. Consuming low GI carbohydrates helps to reduce the risk of developing type 2 diabetes, and to facilitate the management of diabetes, its complications and other chronic lifestyle diseases.

Protein and lactose help to regulate blood sugar

With a glycemic index value of 55 or less, milk and dairy foods are considered to be low-glycemic. Foods with a value between 56 and 69 exert a moderate effect on blood sugar levels. High-glycemic foods are assigned a value of 70 to 100 and trigger the most rapid rise in blood glucose. Yogurt has a specifically low GI, which means that the rise in blood glucose, after eating a yogurt, is lower, compared to many other foods or snacks. Why is that so? Yogurt (plain: 27 (GI) and sweetened: 41 (GI)) has an overall low GI, due to its lactose and protein content.
How do we explain the difference between both types of yogurt? According to Wolever, sweetened yogurts contain about 2,5 times more carbohydrate per 100g than plain yogurts. Since GI is measured, by using portions of food containing equal amounts of carbohydrate, the amount of plain yogurt, containing 25g carbohydrate, has about twice as much protein, as the amount of sweetened yogurt, containing 25g carbohydrate. Adding dairy protein to carbohydrate, reduces therefore glycemic responses in a dose-dependent fashion, which accounts for almost the exact difference in GI between plain and sweetened yogurts.

Insulin response doesn’t matter

Relative to other carbohydrate foods, dairy foods, like yogurt, cause surprisingly a disproportionately high insulin response, by reducing hepatic insulin extraction. A high insulin response is generally considered to be deleterious, because hyperinsulinemia is associated with insulin resistance and increased risk for T2D. Nevertheless, a high intake of yogurt products does not increase the risk for type 2 diabetes, despite the fact that yogurt elicit a disproportionately high insulin response, relative to their glycemic impact. In addition, yogurt, whether consumed alone or as a part of mixed meals, likely elicits similar or lower insulin response than other meals/snacks. Therefore, Wolever concluded that choosing yogurt instead of other protein and carbohydrate sources, as part of a healthy dietary pattern, may assist in reducing the diet GI and therefore the risk for T2 diabetes.

Key-learnings

• Yogurt is associated with a reduced risk for T2D
• Low diet GI is associated with a reduced risk for T2D
• Yogurt has a low GI, mainly due to its lactose and protein content
• Plain yogurt (GI = 27) < artificially sweetened yogurt (GI = 41), due to higher content of protein per carbohydrate
• There are few data on the insulinemic impact of yogurt
• Even assuming that yogurt causes a high insulin response, because of its high protein content, when consumed alone or as a part of mixed meals, it will likely elicits similar or lower insulin response, compared to other meals/snacks.
• Yogurt can replace other foods, as a healthy way to reduce diet GI and to reduce the risk of developing T2D.

Watch now the slideshow from Prof. Thomas Wolever:

Source and copyright: www.healthcastle.com

In the context of the 4th Yogurt Summit in San Diego, international experts discussed the latest research findings on yogurt consumption and a reduced risk of developing Type 2 Diabetes. Discover some key-learnings!

Longitudinal studies suggest a role of dairy, particularly yogurt, in the prevention of Type 2 diabetes. The beneficial effect of yogurt is independant from its fat content and can’t be explained only by it’s possible impact on the body fat.

Download here the complete infographic ‘Yogurt consumption & risk of Type 2 Diabetes’.

Ingredients (serves 4)

• ½ cup (loosely packed) fresh cilantro leaves with tender stems attached
• ½ cup plain yogurt
• 1 tablespoon extra-virgin olive oil
• 1½ teaspoons ground coriander
• Juice of ½ small lime, plus (optional) lime wedges for serving
• 1 garlic clove, coarsely chopped
• 1 teaspoon kosher salt
• ½ teaspoon freshly ground pepper
• 1½ pounds boneless, skinless chicken breasts, patted dry and sliced into cutlets
• Olive oil spray (optional)

Preparation

Marinate the chicken
In a food processor, combine the cilantro, yogurt, oil, coriander, lime juice, garlic, salt, and pepper and puree until smooth, stopping the machine a few times to scrape down the sides. Place the chicken in a gallon-size zip-top bag. Pour the marinade over the chicken, squeeze out any excess air, and seal the bag. Refrig¬erate flat for 6 hours (a bit longer is fine), flipping and massaging the bag a few times if you think of it. Remove the chicken from the refrigerator 20 minutes before grilling.

Grill the chicken
Preheat the grill for medium-high direct heat (400 to 450°F). Scrape the grates clean. Transfer the cutlets to a baking sheet, letting the marinade drip away. (Discard the marinade, but do not pat the cutlets dry.) Coat both sides of the cutlets with olive oil spray, if desired. Grill, turning once, until deeply marked and cooked through, 8 to 10 minutes total.

Serve
Let the chicken rest for 5 to 10 min. Slice into strips and serve with lime wedges, if desired.

Excerpted from Yogurt Culture, ©2015 by Cheryl Sternman Rule. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved.

Download here the complete recipe leaflet from the 4th Yogurt Summit

The dairy paradox

Largely owing to their saturated fat content, dairy products are conventionally perceived as having an adverse impact on health. Irrational beliefs are leading to a decreased consumption. However, the totality of evidence from prospective studies shows that dairy saturated fatty acids do not increase the risk of coronary artery disease or stroke or CVD mortality. In addition, lean dairy, being a nutrient-dense food, is clearly associated with a decreased risk of T2D.

A specific effect of yogurt

Dairy intake, especially fermented dairy such as yogurt, was inversely associated with measures of glucose metabolism and insulin sensitivity. In addition, most of the published prospective studies have demonstrated that yogurt consumption is usually inversely related to body weight gain, obesity, metabolic syndrome, diabetes and cardiovascular disease. US and UK data also revealed an inverse association between the frequency of yogurt consumption and diabetes risk (-18% for 3 servings a week and -24% for 4.5 servings a week respectively).
These forementioned studies were conducted in apparently healthy young or middle-aged individuals from different populations. However, no study had examined the association between dairy intake and the risk of diabetes in elderly individuals at high cardiovascular risk. Therefore, this topic became the main focus of the following PREDIMED-study, a clinical trial that aimed at assessing the beneficial effect of the Mediterranean diet on the primary prevention of cardiovascular disease.

A stronger effect in elderly

In the context of the PREDIMED study (Jordi Salas is one of the main coordinators), total yogurt consumption was also associated with a lower T2D risk, independent of the fat content. Indeed, an increased consumption of total low-fat dairy and total yogurt during the follow-up was inversely associated with T2D. This relation was not observed for milk only. Interestingly, a higher consumption of yogurt was associated with a lower risk of diabetes: an average increment of one serving/day of the standard serving of yogurt (125 g) was associated with a 33% lower risk of T2D. In addition, substituting one serving/day of a combination of biscuits and chocolate for one serving/day of yogurt was associated with a 40% lower risk of T2D.
Finally, in another cohort of the PREDIMED study, yogurt consumption, as well as cheese consumption, were inversely associated with metabolic syndrome incidence. Salas cited that the beneficial effect, observed in epidemiological studies, between yogurt intake and T2D appears to be independent of the amount of fat content, and cannot be explained only by its possible effects on adiposity. Several assumptions were made to explain the effect of yogurt. Firstly, it may be explained by its beneficial effects on satiety. Secondly, it could be explained by other mechanisms, increasing insulin sensitivity or decreasing pancreatic secretion. Possible probiotic effects were also considered. Salas concluded that clinical trials were warranted to definitively assert that yogurt consumption has beneficial effects on insulin sensitivity and preventive effects on T2D.

Key-learnings

• A high intake of dairy products is associated with a decreased risk of T2D, in several prospective studies.
• Frequent yogurt consumption is consistently associated with a lower risk of diabetes and this association is independent of the fat content.
• Substituting one serving of yogurt per day with one serving of other “unhealthy” snacks or food alternatives per day, is associated with a reduced risk of T2D incidence.
• Several mechanisms (a satiety effect, increased insulin sensitivity…) have been suggested in order to explain these associations, however more mechanistic studies are needed.

 Watch now the slideshow from Prof. Jordi Salas-Salvadó:

Check out all sources and read more on the research of Prof. Jordi Salas-Salvadó

Sources :

Ezzati M, The Lancet, Published online April 6, 2016 

IDF DIABETES ATLAS – 7TH EDITION

Download here the infographic