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18 Feb 2016
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3 min read
Diabetes prevention

Does dairy raise insulin levels and increase diabetes risk?

dairy Greg Miller insulin prevention yogurt
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Selected for you this week: A blogpost on the association between dairy consumption and a reduced risk of developing type 2 diabetes, by Greg Miller. Every week, we bring you valuable quotes from around the web on yogurt.

The incidence of Type 2 diabetes (T2D) in the United States is high – so it’s not surprising that people ask whether specific foods, like dairy, can increase their risk of developing this disease.

To give a complete answer, we need to take a step back and educate our clients about what happens in the body when we eat. As with every food, when dairy foods are eaten there is a rise in glucose, or blood sugar, which the body uses for energy. This results in the release of insulin – which is a normal, healthy response to a meal.

Insulin unlocks the body’s cells to let glucose in so it can be used for energy. Insulin helps regulate blood sugar. When its job is done, blood levels of insulin go back down. In healthy people, a rise in insulin after eating does not increase the risk of T2D. Here is additional information on insulin.

Once everyone is on board with a basic understanding of the physiology and role of insulin in the body, here are a few other points to consider in your response to this question about dairy foods and insulin:

  • Some people with pre-diabetes or T2D have blood levels of insulin that rise above the normal range. But this has nothing to do with any particular food or meal. Rather, this is a chronic condition in which the body is not using insulin properly. This is called insulin resistance. Insulin resistance is linked to overweight/obesity, physical inactivity and poor diet.
  • The great thing about dairy foods is that they contain both carbohydrate and protein to help regulate blood sugar. When dairy foods are eaten, blood sugar rises, then both the rise in blood sugar and amino acids from protein stimulate insulin release, allowing glucose to efficiently move out of the blood and into the muscles and brain where it is used for energy. Milk has a low glycemic index, which means the rise in blood glucose after drinking milk is lower compared to many other foods.
  • There is scientific evidence that eating dairy foods is associated with reduced risk for T2D. While the exact mechanism is still unknown, the complete nutrient package of dairy foods may be a contributing factor to the observed link between dairy foods and T2D risk.
    • A recent meta-analysis indicates that low-fat milk and cheese are associated with a significantly reduced risk for T2D.
    • Emerging research suggests that dairy fat consumption may improve glucose metabolism possibly by improving insulin sensitivity and reducing liver fat– but more research is needed to confirm these findings.
    • This science summary discusses the accumulating evidence supporting a link between dairy foods and reduced risk of T2D.

When you get questions about dairy foods and T2D it’s important to keep in mind that the 2010 Dietary Guidelines for Americans (DGA) and now the 2015 Dietary Guidelines Advisory Committee Scientific Report states that milk and milk products contribute many nutrients, including calcium, vitamin D and potassium, to the American diet that are of public health concern.. Eating dairy foods (milk, cheese and yogurt) is also associated with several health benefits, including reduced risk of cardiovascular disease and type 2 diabetes and lower blood pressure in adults.

Source: www.thedairyreport.com
Copyright: Greg Miller
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17 Feb 2016
•
2 min read
•
by YINI Editorial team
Gut Health Lactose intolerance

Dairy products, lactose intolerance and cancer: an update

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
cancer dairy fermented lactase Lactose intolerance yogurt
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This review provides an update on the mechanisms involved in the maturation of lactase and the different types of lactose intolerance, as well as on the influence of dairy products on the incidence of certain cancers. It reinforces the position of dairy products in nutrition, including in the lactase non-persistent phenotype (LNP).

Beneficial effects of fermented dairy products

According to the authors, the evidence from comparative case studies on lactase persistence (LP) or lactase non-persistence (LNP) are more supportive for a protective or at least non-adverse role of milk and dairy foods against colorectal and ovarian cancers.

The adverse effects of dairy products on prostate cancer were more suggestive, rather than decisive, and were mostly linked to the consumption of low-fat milk. Moreover, the researchers underline the positive contribution of probiotics in fermented dairy products to balance intestinal microbiota and thereby exert an immunomodulatory function. This may lead to improved gastrointestinal physiology and benefits the recovery from many gut-associated disorders, including gastro-enteritis, inflammatory bowel disease and constipation.

Dairy products recommended

According to the authors, milk and dairy products should not be ignored in daily nutrition. And in case of LNP, they recommend reducing the amount of dairy products rather than the frequency of consumption, and using fermented dairy products that contain active microbial lactase. Finally, they draw attention to the fact that low consumption of dairy products among LNP individuals is associated with a modified gut microbiota, which could be associated with disorders such as Irritable Bowel Syndrome (IBS), the incidence of which is on the increase.

Source: Amiri M. et al., The Diverse Forms of Lactose Intolerance and the Putative Linkage to Several Cancers, Nutrients. 2015 Sep, Vol 7(9), pp. 7209–7230.

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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15 Feb 2016
•
1 min read
What is Yogurt?

Selected for you: “Yogurt parfait, a satisfying low-sodium snack”

sodium
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Selected for you this week: A yogurt fruit parfait as a satisfying low-sodium snack. 

If you’re craving something sweet and creamy, put together a parfait. Simply layer spoonfuls of plain low- or no-fat Greek yogurt with ripe fruit slices or fresh fruit puree. Parfaits are a tasty way to combine flavors and textures that make them a satisfying snack. For variety, sprinkle chopped, unsalted nuts between the layers. The combo also makes a great breakfast option!

Source: Huffington Post
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15 Feb 2016
•
1 min read
What is Yogurt?

Trends in yogurt consumption in the U.S.

america breakfast consumption dietary guidelines milk trend us
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From single- to double-figures in 10 years

The data analyzed relates to 33,932 adults aged 20 years and over from the 1999-2013 National Health and Nutrition Examination Survey. It shows that in the space of a decade, the percentage of adults that consume yogurt during a 24-hour dietary recall has doubled: it rose from 4.7% in 1999-2000 to 9.3% in 2011-2012. Although there are significant differences in the frequency of consumption depending on race/ethnic group, this increase can be found in all groups.

Yogurt consumption has quadrupled during breakfast

It was also found that the increase in the proportion of adults consuming yogurt exists both in high-income groups and lower-income groups. Although this increase can be seen at all eating occasions, it is particularly significant during breakfast, where it went from 1.0% in 1999-2000 to 3.9% in 2011-2012. A rather favorable development with regard to the nutritional objectives of these new guidelines.

Source: Nielsen SJ et al., Trends in Yogurt Consumption – US Adults – 1999-2012, The FASEB Journal, April 2015, vol 29(1).
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12 Feb 2016
•
1 min read
Recipes

Cinnamon swirl yogurt startups

cinnamon french toast fruit holley grainger recipe topping
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Ingredients:

FRENCH TOAST

  • 2 large eggs
  • 1/2 cup milk
  • 1/4 teaspoon ground cinnamon
  • Nonstick cooking spray
  • 4 pieces cinnamon swirl bread

TOPPING

  • 1 cup plain yogurt
  • 1/4 cup orange juice
  • 2 tablespoons maple syrup
  • 1 cup chopped fresh fruit (any combination)

Instructions

1. For the French toast, beat together the eggs, milk, and cinnamon in a medium bowl. Lightly coat a nonstick skillet with nonstick cooking spray and preheat over medium heat. Dip each piece of bread into the egg mixture to coat thoroughly. Place in the skillet and cook for about 2 minutes on each side.

2. For the topping, combine the yogurt, orange juice, and maple syrup in a small bowl.

3. For each serving, cut the warm French toast on the diagonal. Arrange on a plate. Top with the fruit and drizzle with the yogurt topping.

Source: DairyGood Cookbook
 Copyright: DairyGood
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12 Feb 2016
•
1 min read
Healthy Diets & Lifestyle

Yogurt consumption for a better diet quality

adults diet quality yogurt consumption
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Among US adults, yogurt consumers had a higher DGAI (Dietary Guidelines Adhesion Index) (i.e. better diet quality) than non consumers.

source: Wang H, Livingston KA, Fox CS, et al. Yogurt consumption is associated with better diet quality and metabolic profile in American men and women. Nutr Res. 2013;33:18–26.
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10 Feb 2016
•
6 min read
Expert interviews Nutri-dense food

3 questions to Connie Evers, RD: yogurt and a healthy kid’s diet

children connie evers diet quality Greek yogurt healthy eating muscles nutrients protein snacking sports tips
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Let’s meet Connie Evers (MS, RDN, CSSD and LD), she is a child nutrition expert, sports and pediatric dietitian. Her books ‘How to Teach Nutrition to Kids’ and ‘Nutrition Fun with Brocc & Roll’ are used in many schools for nutrition education.

Connie explains to us why yogurt is a good choice in kids’ diet and a healthy snack after sporting.

What challenges do you face in convincing kids to choose a healthy diet?

For the most part, we live in an unhealthy food environment. Kids are barraged with empty calorie foods and sugary beverages multiple times each day.  There is literally food at every turn, including treats at sports practice, unhealthy choices at events and celebrations, candy rewards in the classroom, and even pastries available for sale at my local library!  And of course, there are streets filled with drive through dining options. I tell parents that the deck is stacked against them in terms of healthy eating habits and so it’s important to establish a healthy eating culture at home.

It is the rare child who is actually eating according to the MyPlate food guide. Children are not getting enough whole fruits or vegetables (particularly the dark green and deep orange varieties), taking in enough calcium for maximum bone development, or even coming close to eating three servings of whole grains each day. When kids are poorly nourished, they cannot live up to their physical or mental potential.

I do see improvements, notably in school meals and childcare programs. Some restaurants are making positive changes in the food that is offered to children. Families are increasingly returning to regular shared meals. But progress is slow and while we are waiting for the world to change, my goal is to inspire kids and families to adopt healthy habits right now. My approach is to educate kids to be smart consumers, develop a positive body image and learn to love a variety of healthy foods. Instead of lecturing kids, I try to make it fun and challenging. I want kids to become involved in nutrition through experience and discovery. It’s important that we encourage a new generation of consumers who will turn the tide and promote a new healthy food culture.

Do you recommend including yogurt in kids’ diet? and why?

Connie children YINI

Yogurt is a fantastic food choice for kids and I routinely recommend using yogurt in a variety of ways. Yogurt is a great high quality source of protein and fills important nutrient gaps, including calcium and potassium. Some yogurts are fortified with vitamin D, a nutrient that is in short supply for many children.

I find that kids enjoy eating yogurt, even those who shun milk. I recommend using yogurt in smoothies at breakfast, as a snack, and even for dessert. To reduce the sugar, I often suggest mixing plain yogurt with fruit and a touch of maple syrup or honey. Another option is to mix flavored yogurt 50:50 with plain yogurt.

Yogurt is also a wonderful addition to recipes such as dips, sauces and baked goods. I also advise using it in savory ways. For example, tzatziki is a wonderful dip for vegetables or even as a topping for fish and poultry.

There are so many yogurt choices today and I encourage the more selective eaters to experiment with different types, flavors and uses. Greek yogurt is a great addition to the diet when a child has limited protein choices.

Is yogurt a good option following sports practice?

As a sports dietitian, I work with child and teen athletes on a weekly basis. Often, they don’t understand why they are wearing down as the week progresses and I find that in many cases, they are not practicing good post-workout fueling strategies.

I encourage young athletes to eat a recovery snack in the first 30 minutes following a practice.  This is the period when the muscles are most primed for replenishing energy stores (muscle glycogen) and also for building and repair (muscle protein synthesis).The snack should include both carbohydrate and protein in a ratio of around 3:1. A perfect example of this ratio would be a serving of flavored Greek yogurt and a banana. This is one time where I am not as concerned with the sugar content, since the goal is to replenish glycogen stores (and muscle cells aren’t picky about the source of carbohydrate).

I also encourage athletes to use Greek yogurt in “protein shakes” and skip the protein powders. The protein content of 1 cup of plain Greek yogurt is similar to a scoop of protein powder and the yogurt provides many additional benefits, including a wide array of nutrients and also probiotics from the live cultures.

The whey protein found in yogurt is a perfect addition to a young, growing athlete’s diet.  I always encourage fueling with food over bars and supplements and yogurt is an important, portable option for active kids.

About Connie Evers

Connie book

Connie Evers, MS, RDN, CSSD, LD is a child nutrition expert, nutrition entrepreneur, speaker, sports and pediatric dietitian, mom of three and the author of How to Teach Nutrition to Kids, 4th ed., and Nutrition Fun with Brocc & Roll, 2nd ed. Her books are used in thousands of schools throughout the world as a framework for nutrition education. Teaching nutrition to children early and often is the key to developing healthy eating habits. The fourth edition of the best-seller How to Teach Nutrition to Kids includes over 200 cross-curricular activities featuring the MyPlate food guide, children’s books, gardening, recipes, food art, label reading, fitness and more. Packed with ideas that empower children to evaluate nutrition information, make smart food choices and creatively prepare food, this book is used in thousands of schools, hospitals, scouting programs, 4-H, summer camps, and many other youth-focused initiatives. Connie takes a positive, fun, and real-world approach to the serious issues that affect children today, including obesity, eating disorders, poor eating habits and inactivity.

Follow Connie on Twitter (@nutritionkids), Facebook, LinkedIn and visit her website at nutritionforkids.com.

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Milk matrix matters: why dairy deserves a place in plant-based diets From plate to planet: the challenge of building sustainable diets Gut health: the prebiotic power of lactose Focus on the bioactive peptides in dairy and yogurt
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10 Feb 2016
•
2 min read
Diabetes prevention

Dairy products improve hepatic function and inflammation

dairy inflammation metabolic syndrome milk yogurt
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Dairy products are associated with certain health benefits in the metabolic syndrome, which is confirmed by this study led by scientists from the University of Connecticut, Storrs, among 37 patients with a metabolic syndrome and habitually low dairy consumption.

3 dairy products per day, including yogurt

The study consisted of a 6-week crossover study design aiming to determine the effect of increased consumption of dairy products. The participants consumed low-fat dairy (LFD), containing 10oz of milk and 1% of fat, 6oz of non-fat yogurt and 4oz of cheese with 2% fat or a carbohydrate-based control (CNT). The objective was to measure the inflammatory status and the different markers of the hepatic function.

Generally favorable results

The results show that the LFD period was favorable to hepatic function, as witnessed by lower concentrations in alanine aminotransferase and in aspartate aminotransferase. The authors also report a favorable evolution of inflammation markers and a reduction in hepatic steatosis scores after the LFD period. Beneficial effects warrant the recommendation of 3 daily portions of dairy products, including yogurt, for metabolic syndromes.

Source: Dugan CE et al., Dairy Consumption Lowers Systemic Inflammation and Liver Enzymes in Typically Low-Dairy Consumers with Clinical Characteristics of Metabolic Syndrome, J Am Coll Nutr, Nov 2015, pp. 1-7. [Epub ahead of print]
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08 Feb 2016
•
1 min read
•
by YINI Editorial team
Nutri-dense food Weight management

Enriching yogurt with lactoserum (whey) protein reduces energy intake

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
appetite energy intake fiber hunger protein satiety whey yogurt
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A number of studies have suggested that proteins, especially whey, as well as dietary fiber, can affect appetite sensations and help reduce energy consumption. This is what Doyon et al. of the University of Laval (Quebec) set out to investigate with yogurt enriched with these ingredients.

Milk protein and/or dietary fiber

In a randomized double-blind crossover study, 25 healthy men consumed a yogurt differing by casein-to-whey protein ratio or dietary fiber content (inulin and/or beta glucan). An ad libitum buffet was offered to them after 2 hours, during which energy intake was registered.

Reduced energy intake

The results do not show any difference in terms of appetite sensations. However, the yogurt enriched with whey protein results in a significantly lower energy intake during the buffet (-812 kJ). Against all expectations, the fiber-enrichments did not cause any material change in appetite sensations or energy intake during the buffet.

Source: Doyon CY et al., Acute effects of protein composition and fibre enrichment of yogurt consumed as snacks on appetite sensations and subsequent ad libitum energy intake in healthy men, Appl Physiol Nutr Metab. 2015 Oct, Vol 40(10), pp. 980-9.

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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08 Feb 2016
•
1 min read
Weight management

“A weight-friendly breakfast with yogurt”

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Selected for you this week: High-pro breakfasts tips with yogurt for a healthy weight, by Appetite for Health. Every week, we bring you valuable quotes from around the web on yogurt.

Here are three protein-rich breakfast tips that can help you feel fuller longer. Each has around 25 grams of protein and no more than 400 calories:

  1. One-Minute Yogurt & Berry Jar Parfait: 8 oz nonfat plain Greek yogurt with 1 cup fresh berries and 1/2 cup quick-cooking oats. Layer fruit, yogurt, oats and honey in jar. Enjoy immediately or close and refrigerate overnight.
  2. One-Minute Nutty Jar Muesli: ¾ cup nonfat plain Greek yogurt, 1/3 cup rolled oats, 1 Tbs chopped nuts. Layer yogurt, oats, nuts and honey in a jar. Enjoy immediately or close and refrigerate overnight.
  3. Fruit and Yogurt Smoothie: In a blender, combine 1 cup skim milk with 8 oz nonfat or low-fat plain Greek yogurt with 1 cup fresh or frozen berries (or 1 medium banana) and 1 Tbs honey. Blend until desired consistency. Add ice cubes, if needed.

Source: Appetite for Health

Copyright: Julie Upton

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Milk matrix matters: why dairy deserves a place in plant-based diets From plate to planet: the challenge of building sustainable diets Gut health: the prebiotic power of lactose Focus on the bioactive peptides in dairy and yogurt
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