In this randomized, double-blind study, 53 German adults, diagnosed with moderately high triglyceride levels (TG:1.7 mmol/L), consumed three various types of yogurt over a period of 10 weeks: classic yogurt, yogurt fortified with 0.8 g of long-chain Omega-3 (0.01 g ALA, 0.44 g EPA, 0.06 g DPA, 0.31 g DHA) and yogurt fortified with 3 g long-chain Omega-3 (0.07 ALA,1.59 g EPA, 0.23 DPA, 1.12g DHA).
Improved plasma inflammation & lipid profile
After comparing blood samples, the researchers found a positive association between increased plasma levels of Omega-3 and red blood cells, and eating yogurt with the highest fortification of Omega-3. These findings were followed by improved plasma inflammation markers (lower PGD2, 5-, 8-, 9-, 11-HETE and higher PGE3,12-, 15-, 18-HEPE) and by a better lipid profile (higher HDL/lower TG) in some consumers.
They conclude that Omega-3 fortification of yogurt is a simple method of increasing omega-3 fatty acid content of plasma lipids which can help to reduce inflammation and may improve cardiovascular health in people with hypertriglyceridemia.
Learn here more about the role of yogurt in reducing the cardiovascular risk.
Greg Miller (PhD in Nutrition) is currently Executive Vice President of Research, Regulatory and Scientific Affairs for the National Dairy Council and a member of the Editorial Board for several scientific American journals on nutrition. He has published more than 130 research papers, reviews, articles, and abstracts. He has co-edited three books on diet, nutrition, and toxicology, including “The Handbook of Dairy Foods and Nutrition”.
What is according to you the most fascinating fact about dairy products?
That a single serving delivers a package of 9 essential nutrients important for good health, including calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin and niacin (niacin equivalents). Few foods provide this unique contribution of nutrients.Dairy foods such as milk, cheese and yogurt can be core to healthy and sustainable dietary patterns, because they deliver a powerhouse of nutrients and unique health benefits in an appealing, affordable, and readily available way, unmatched by many other foods.
Can you tell more about the benefits of fermented products? What’s the added value of the fermentation process in the case of dairies?
Fermented foods or beverages are made by extensive microbial growth. These types of food are nothing new… they’ve been around for thousands of years. Fermented foods have become quite popular recently because of their taste and texture as well as the health benefits associated with many of these products. For instance, the live bacteria found in fermented foods are associated with gut health and other benefits, such as increasing the concentrations of vitamins and bioactive compounds found in foods.
Yogurt is a traditional way to preserve milk. As a dairy product, yogurt contains calcium, protein, and other essential nutrients that contribute to overall health. In addition, research has consistently shown that most people with lactose intolerance can better tolerate yogurt compared to standard unfermented milks. Also, many yogurts contain probiotics, which are beneficial live microbes. Probiotic bacteria have a long history of association with dairy products like yogurt. Yogurt may provide a desirable probiotic delivery vehicle for several reasons, including its refrigerated storage and the fact that the dairy can protect the probiotic bacteria. There is emerging evidence that components of dairy foods may help probiotics to deliver their benefits by protecting them in transition to the large intestine.
We hear often that yogurt consumption is on the rise in the US. How do you think yogurt can be beneficial for US diet?
Americans are facing a paradox of being overweight yet undernourished. The Dietary Guidelines for Americans recommends 2 servings of milk and milk products for children 2-4, 2.5 servings for children 4-8 and 3 servings for everyone else. Yet, many Americans are not meeting the recommended intakes. Yogurt is one option for helping meet recommended intakes of dairy. Yogurt is well liked, portable and affordable, so that makes it a good option. Dietary recommendations for dairy highlight the key nutrient contributions and health benefits associated with dairy food consumption.
Also, dairy products, including yogurt, are associated with reduced risk for many chronic diseases, including type 2 diabetes, cardiovascular disease, and hypertension. In addition, the protein and mineral content of dairy products like yogurt helps with bone health.
Greg Miller’s Bio
Gregory D. Miller, PhD, FACN, joined National Dairy Council (NDC) in 1992 and currently serves as Chief Science Officer at NDC, Executive Vice President of Research, Regulatory and Scientific Affairs for Dairy Management Inc. and Global Dairy Sector Lead for Nutritional Security for Global Dairy Platform.
Dr. Miller currently serves as an Adjunct Associate Professor in the department of food science and human nutrition at the University of Illinois.
Dr. Miller has presented more than 150 invited lectures at national and international meetings and has published more than 180 research papers, reviews, articles, and abstracts. He has co-edited three books on diet, nutrition, and toxicology and contributed chapters to nine books. He is co-author of the Handbook of Dairy Foods and Nutrition, 1st, 2nd and 3rd Editions.
Dr. Miller is also a member of the Editorial Board for the Journal of the American College of Nutrition; the Journal of Nutritional Biochemistry, Current Nutrition & Food Science; Journal of Nutrigenetics/Nutrigenomics; and The Open Nutrition Journal and Mature Medicine Canada.
October 22, 2015: We announced the winner of the Yogurt in Nutrition Grant 2015 during our recent YINI Symposium at the FENS congress in Berlin. This award supports the research project of Dr. Vicky Drapeau (Laval University, Canada) to examine the association between yogurt consumption, body weight and metabolic profile as a function of susceptibility to obesity in children and adolescents.
This cross-sectional and longitudinal cohort study will use dietary, anthropometric and metabolic data from two large prospective community cohorts from Quebec. Obesity is challenging global healthcare and the increased incidence of childhood overweight and obesity over the last decades has become alarming as well. This study will contribute to improved dietary behaviours in children by increasing yogurt intake, especially among children and adolescents at risk of obesity.
Call for YINI research proposals
We were glad to receive this year 19 applications from 16 different countries (Australia, Canada – 3, Ghana, India, Indonesia, Iran – 2, Israel, Italy, Mongolia, Nigeria, Russia, South Africa, Spain, The Netherlands, UK, US). Whereas in 2014 we received 8 applications, we duplicated the received proposals in 2015! Thank you all for your contribution!
The call for application of the Yogurt in Nutrition Grant 2016 will be announced during the 4th Global Yogurt Summit on the Health Effects of Yogurt, on the 6th of April 2016 in San Diego, US.
This Digest is all about #Snack #Yogurt & #Definitions #Recommendations
Snacking thoughts
Do you like to snack? If so you aren’t alone. Money spent on snacking is increasing year on year; the global annual market is currently worth $374 billion (1), and research points to snacking making a significant contribution to average daily energy intakes (2).
Making healthier food choices and reducing calorie intake in our food-filled environment can be challenging. It requires planning, nutrition knowledge, portion control, label reading skills and calorie awareness. Strategies that simplify the process and provide more structure have been shown to be helpful. For example, using goal setting techniques with a specific plan of how to achieve the goal, creating meal and snack plans, advising on portion controlled foods, and devising shopping lists (3).
Snacking is often considered undesirable, but it all depends on what you choose to eat! Reach for a low sugar cereal bar and you’ll be contributing to your fibre intake, popcorn offers you whole grains and a pot of yogurt will bring a healthy serving of calcium and protein. Such foods may be particularly important for children who may have inadequate fibre or calcium intakes. What does the evidence say? Does it depend on what we choose to snack on? And how can we tell if a snack is healthy or not?
References:
1. The Nielsen Company, SNACK ATTACK : What consumer are reaching for around the world, September 2014
2. Janette C Brand-Miller, Susanna HA Holt, Dorota B Pawlak, and Joanna McMillan. Glycemic index and obesity. Am J Clin Nutr 2002;76(suppl):281S–5S 3.Foster GD, Makris AP, Bailer BA. Behavioural treatment of obesity. Am J Clin Nutr. 2005; 82 (suppl): 230S-5S.
3. Foster GD, Makris AP, Bailer BA. Behavioural treatment of obesity. Am J Clin Nutr. 2005; 82 (suppl): 230S-5S.
To snack or not to snack – nutrient intakes and energy for activity
How snacking influences nutrient intakes
It is important to look at the overall contribution of snacks and whether they provide a nutrient dense addition to the diet, or whether they are a source of what’s often called “empty calories”.
Some studies show that eating snacks has been linked to greater intakes of vitamins and minerals (4-8). In a study of UK children aged 11–12, Adams et al. (5) found no evidence to suggest the nutrient composition of snacks was any more or less healthy than that of foods eaten during meals. Perhaps surprisingly, snacking may also not lead to a higher intake of sodium (salt), as the sodium contribution from meals (from foods such as bread, cheese and cured meats) has been associated with higher sodium intakes (9).
More research is needed, but based on current evidence, snacking and increased eating frequency may not be necessarily detrimental to diet quality and may be associated with a higher nutrient intake. However, careful snack choice by individuals remains important to avoid the risk of excessive intakes of energy, fat, sugar or salt (2).
Snacking and energy for activity
Snacking may help to provide the energy needed to maintain an active lifestyle and increase the motivation to be physically active – for example, by avoiding the gastric discomfort and lethargy that can be experienced after consuming large meals (10).
References:
4. Haveman-Nies A, de Groot LP, van Staveren WA. Snack patterns of older Europeans. J Am Diet Assoc. 1998 Nov;98(11):1297-302.
5. Jean Adams, Marilyn O’Keeffe and Ashley Adamson. Change in snacking habits and obesity over 20 years in children aged 11 to 12 years. Project NO9 019 (Jan-Sept 2005)
6. Stroehla BC, Malcoe LH, Velie EM. Dietary sources of nutrients among rural Native American and white children. J Am Diet Assoc. 2005 Dec;105(12):1908-16.
7. Jean M. Kerver, Eun Ju Yang, Saori Obayashi, Leonard Bianchi, Won O. Song. Meal and Snack Patterns Are Associated with Dietary Intake of Energy and Nutrientsin US Adults. J Am Diet Assoc. 2006;106:46-53.
8. Sameera A. Talegawkar, Elizabeth J. Johnson, Teresa Carithers, Herman A. Taylor Jr., Margaret L. Bogle, and Katherine L. Tucker3. Total a-Tocopherol Intakes Are Associated with Serum a-Tocopherol Concentrations in African American Adults. J. Nutr. 137: 2297–2303, 2007.
9. Gibson S, Ashwell M. Dietary patterns among British adults: compatibility with dietary guidelines for salt/sodium, fat, saturated fat and sugars. Public Health Nutr. 2011 Aug;14(8):1323-36. doi: 10.1017/S1368980011000875. Epub 2011 May 6.
10. T. R. Kirk. Role of dietary carbohydrate and frequent eating in body-weight control. Proceedings of the Nutrition Society (2000), 59, 349–358
To snack or not to snack – satiety and weight management
Snacking and satiety
We eat a meal, and hunger gradually builds up until the next eating occasion. There has been a wealth of research on whether people tend to compensate for the energy intake of a snack, and there is some evidence to suggest that feelings of hunger are reduced at a subsequent meal when you eat a snack (11-16).
A high-protein snack may also delay the request of the subsequent meal compared with a high carbohydrate snack. Research has shown a reduction in food intake after a high-protein snack compared with a high-fat or carbohydrate-containing one when a meal is given at a set time (17-18). These appetite effects are possibly due to lower insulin secretion after the high protein snack (19).
Research is also looking at the ideal time delay between a satisfying snack, such as a protein-rich yogurt, and a subsequent meal to optimise the snack’s effects on energy intake. The delay must be long enough to allow the optimal impact of satiety mechanisms but not so long that any energy intake benefits are overridden at that next meal. A systematic review of preload (meal, snack, beverage) studies, found that energy compensation was maximized when the preload was in semi-solid or solid form and the inter-meal interval was between 30–120 min (20).
There is evidence that familiarisation with the satiety effects of foods can positively influence portion sizes and energy intake, reinforcing the benefits of regular planning and consumption of a familiar satisfying snack (21).
Figure 1: Potential benefits of snacking
Snacking and your weight
Snacking often conjures up feelings of guilt and a fear of weight gain. However, the current balance of evidence indicates no clear association between snacking, weight gain and obesity. For example, observational studies have shown positive associations (22, 23, 24), inverse associations (25-30) or no association between snacking and bodyweight (5, 31-34).
References:
11. de Graaf C. and Hulshof T.. Effects of Weight and Energy Content of Preloads on Subsequent Appetite and Food Intake. Appetite, 1996, 26, 139–151
12. Speechly DP, Buffenstein R. Greater appetite control associated with an increased frequency of eating in lean males. Appetite. 1999 Dec;33(3):285-97.
13. Johnstone AM1, Shannon E, Whybrow S, Reid CA, Stubbs RJ. Altering the temporal distribution of energy intake with isoenergetically dense foods given as snacks does not affect total daily energy intake in normal-weight men. Br J Nutr. 2000 Jan;83(1):7-14.
14. Carlson O, Martin B, Stote KS, Golden E, Maudsley S, Najjar SS, Ferrucci L, Ingram DK, Longo DL, Rumpler WV, Baer DJ, Egan J, Mattson MP. Impact of reduced meal frequency without caloric restriction on glucose regulation in healthy, normal-weight middle-aged men and women. Metabolism. 2007 Dec;56(12):1729-34.
15. Leidy HJ, Campbell WW. The effect of eating frequency on appetite control and food intake: brief synopsis of controlled feeding studies. J Nutr. 2011 Jan;141(1):154-7. doi: 10.3945/jn.109.114389. Epub 2010 Dec 1.
16. Allirot X., Saulais L., Seyssel K., Graeppi-Dulac J., Roth H., Charrié A., Drai J., Goudable J., Blond E., Disse E., Laville M.. An isocaloric increase of eating episodes in the morning contributes to decrease energy intake at lunch in lean men. Physiology & Behavior 110–111 (2013) 169–178
17. Porrini M, Santangelo A, Crovetti R, Riso P, Testolin G, Blundell JE. Weight, protein, fat, and timing of preloads affect food intake. Physiol Behav. 1997 Sep;62(3):563-70.
18. Poppitt SD, Swann DL, Murgatroyd PR, Elia M, McDevitt RM, Prentice AM. Effect of dietary manipulation on substrate flux and energy balance in obese women taking the appetite suppressant dexfenfluramine. Am J Clin Nutr. 1998 Nov;68(5):1012-21.
19. Marmonier C., Chapelot D., Fantino M., Louis-Sylvestre J.. Snacks consumed in a nonhungry state have poor satiating efficiency: influence of snack composition on substrate utilization and hunger. Am J Clin Nutr 2002;76:518–28.
20. Almiron-Roig E., Palla L., Guest K., Ricchiuti C., Vint N., A Jebb S., and Drewnowski A. Factors that determine energy compensation: a systematic review of preload studies. Nutr Rev. 2013 Jul; 71(7): 458–473.
21. Brunstrom JM, Collingwood J, Rogers PJ. Perceived volume, expected satiation, and the energy content of self-selected meals. Appetite. 2010 Aug;55(1):25-9. doi: 10.1016/j.appet.2010.03.005. Epub 2010 Mar 19.
22. Bertéus Forslund H, Torgerson JS, Sjöström L, Lindroos AK. Snacking frequency in relation to energy intake and food choices in obese men and women compared to a reference population. Int J Obes (Lond). 2005 Jun;29(6):711-9.
23. McCarthy SN, Robson PJ, Livingstone MB, Kiely, M, Flynn A, Cran GW, Gibney MJ. Associations between daily food intake and excess adiposity in Irish adults: towards the development of food-based dietary guidelines for reducing the prevalence of overweight and obesity. Int J Obes (Lond). 2006 Jun;30(6):993-1002.
24. Howarth NC, Huang TT, Roberts SB, Lin BH, McCrory MA. Eating patterns and dietary composition in relation to BMI in younger and older adults. Int J Obes (Lond). 2007 Apr;31(4):675-84. Epub 2006 Sep 5.
25. Basdevant A, Craplet C, Guy-Grand B. Snacking patterns in obese French women. Appetite. 1993 Aug;21(1):17-23.
26. Summerbell CD, Moody RC, Shanks J, Stock MJ, Geissler C. Relationship between feeding pattern and body mass index in 220 free-living people in four age groups. Eur J Clin Nutr. 1996 Aug;50(8):513-9.
27. Titan SM, Bingham S, Welch A, Luben R, Oakes S, Day N, Khaw KT. Frequency of eating and concentrations of serum cholesterol in the Norfolk population of the European prospective investigation into cancer (EPIC-Norfolk): cross sectional study. BMJ. 2001 Dec 1;323(7324):1286-8.
28. Ma Y, Bertone ER, Stanek EJ 3rd et al. (2003) Association between eating patterns and obesity in a free-living US adult population. American Journal of Epidemiology 158: 85–92.
29. Snoek HM, van Strien T, Janssens JM, Engels RC. Emotional, external, restrained eating and overweight in Dutch adolescents. Scand J Psychol. 2007 Feb;48(1):23-32.
30. Keast, DR, Nicklas, TA, O’Neil, CE. Snacking is associated with reduced risk of overweight and reduced abdominal obesity in adolescents: National Health and Nutrition Examination Survey (NHANES) 1999-2004. Am J Clin Nutr 2010; 92: 428-35.
31. S. Whybrow and T. R. Kirk. Nutrient intakes and snacking frequency in female students. Journal of Human Nutrition and Dietetics Volume 10, Issue 4, pages 237–244, 1997-08
32. Hampl JS, Heaton CL, Taylor CA. Snacking patterns influence energy and nutrient intakes but not body mass index. J Hum Nutr Diet. 2003 Feb;16(1):3-11.
33. Nicklas TA, Morales M, Linares A et al. (2004) Children’s meal patterns have changed over a 21-year period: the Bogalusa Heart Study. Journal of the American Dietetic Association 104:753–61.
34. Kerr M & McCaffrey T (2007) Evaluation of snacking behaviour in children and adolescents: associations with body composition, physical activity and risk of obesity. Project N09020. Final report to the Food Standards Agency
The healthy snack, definition and recommendations
There is currently no consensus on the definition of ‘snacking’ and this is reflected in the wide variations in snacking study design. The lack of a clear definition has been repeatedly highlighted as a barrier to evidence-based dietary recommendations for consumers (35). Despite this fact, a healthy snack should:
Contribute to nutrient intake to help ensure adequacy is obtained
Allow for variety, which will increase pleasure and help consume a variety of essential nutrients
Be composed in such a portion size that so that calories, fat, sodium and added sugar are not over-consumed
Be enjoyed mindfully
Leave you feeling full and satisfied
Have a positive physiological effect, e.g. cognitive performance, energy for activity
If planned properly, healthy snacking can help build a nutritious diet!
Many country-specific recommendations focus on the choice of snacks rather than frequency of consumption (36).
Snacking or eating frequency is not defined in these recommendations. However, dental-related guidance often recommends limiting the frequency of eating occasions of foods and drinks containing fermentable carbohydrate to 5-6 occasions per day (37).
In Sweden, the recommendation is more specific, with 1-3 snacks advised per day. The UK Food Standards Agency recommends snacks contribute to 20% of daily energy intake in their guidance for institutional meal planning (39).
Food and nutrient needs of individuals vary depending on many individual factors, including age and activity level (40). Therefore the importance of snacking can vary accordingly, which makes it difficult to standardize recommendations.
References:
35. Guy H. Johnson & G. Harvey Anderson (2010) Snacking Definitions: Impact on Interpretation of the Literature and Dietary Recommendations, Critical Reviews in Food Science and Nutrition, 50:9, 848-871, DOI:10.1080/10408390903572479
36. US: Dietary Guidelines for Americans, 2010 (USDA), Australia: Australian Dietary Guidelines, 2013, France: Programme National Nutrition Santé, 2011.
37. Duggal MS, et al. Enamel demineralisation in situ with varying frequency of carbohydrate consumption with and without fluoride toothpaste J Dent Res (2001) 80: 1721-1724; EUFIC 2006).
38. Livsmedelsverkets National Food Administration Sweden, rapport nr 20/2005, Swedish Nutrition Recommendations Objectified (SNO)
39. Food Standards Agency, FSA nutrient and food based guidelines for UK institutions, 2007
40. Wernette et al. 2012, Signaling Proteins that Influence Energy Intake may Affect Unintentional Weight Loss in Elderly Persons, Journal of the American Dietetic Association
What makes yogurt a healthy snack?
It’s packed with nutrients!
Yogurt provides more than just calcium. Most 8 ounce/225g servings in US and 140g in EU are sources of calcium, phosphorus, and riboflavin, and provide smaller but valuable amounts of a range of other micronutrients.
Figure 2: Nutrient content of a pot of low-fat fruit yogurt from McCance and Widdowson’s Composition of Foods Integrated Dataset (42)
Can yogurt affect your “brain power”?
In a study some years ago comparing the impact of a yogurt snack to a diet soft drink on cognitive performance, the yogurt snack improved the subjects’ capacity to solve arithmetic problems, and less time was needed to solve these problems (43). Additional studies need to be done to build on this research.
Yogurt and health
A recent study by Zhu and colleagues (44) reported that frequent yogurt consumption (once per week) was associated with better diet quality and insulin sensitivity in children compared to infrequent consumers. Wang et al (45) found that yogurt consumption in adults was associated with lower levels of circulating triglycerides and glucose, lower systolic blood pressure, lower insulin resistance and a healthier diet pattern compared to non-consumers.
Quality counts
Milk and yogurt are excellent sources of high quality protein (contain all 9 essential amino acids in the proportions that cells need for protein synthesis). The protein content of yogurt is generally higher than that of milk because of the addition of non-fat dry milk during yogurt production. Further, when natural yogurt is strained, it is higher in protein weight for weight compared to non-strained yogurt. Proteins in yogurt have been found to be more digestible than proteins in unfermented (standard) milk. (46)
References:
42. McCance and Widdowson’s The Composition of Foods integrated dataset, FSA, 2002
43. Kanarek RB, Swinney D. Effects of food snacks on cognitive performance in male college students. Appetite. 1990 Feb;14(1):15-27.
44. Zhu Y1, Wang H, Hollis JH, Jacques PF, The associations between yogurt consumption, diet quality, and metabolic profiles in children in the USA. Eur J Nutr 2014
45. Wang H, Livingston KA, Fox CS, Meigs JB, Jacques PF, Yogurt consumption is associated with better diet quality and metabolic profile in American men and women, Nutr. Res 2013)
46. Adolfsson O, Meydani SN, Russell RM. Yogurt and gut function. Am J Clin Nutr. 2004; 80(2):245-56.
The sugar story
There is often concern about the healthiness of snack foods with added sugar. However, the overall nutrient density and benefits of the snack needs to be considered. For example, the 2010 Dietary Guidelines for Americans (DGA) state the following:
Added sugars are best used to increase the palatability of nutrient dense foods.
Plain low-fat and fat-free milk and yogurt, as well as flavoured versions containing moderate amounts of sugar, can help Americans get the recommended servings of dairy per day, while staying within daily calorie limits to help maintain a healthy weight.
A recent paper by the American Academy of Pediatrics (47) suggested that nutritional value, portion size and overall diet quality are more effective methods of improving eating habits in children than focussing on elimination of added sugars. A little bit of sugar can help children to enjoy nutrient-rich food and drinks.
A NHANES analysis of added sugars in children’s diets found that flavoured yogurt contributes about 1% of added sugars to the diets of adults. In comparison, soft drinks contributed 28.1%. (48)
Figure 3: Food Sources of added sugar in diet of US adults (NHANES), adapted from Ref 48
In general, sugar intakes need to be limited for good health. But, sugar makes food tasty! Small amounts as part of an overall healthy diet and lifestyle are perfectly acceptable. What’s important here is the matrix within which sugar is present: sugar in cakes and biscuits typically brings fewer nutrients than sugar in a pure fruit compote, or fruit yogurts.
In addition, in a recent study, El Khoury et al found that a strawberry yogurt with the same calories had a better palatability than plain yogurt and that this did not affect post-prandial blood glucose concentration and subsequent energy intake (49).
References:
47. American Academy of Pediatrics, Council on School Health, Committee on Nutrition. Snacks, Sweetened Beverages, Added Sugars, and Schools. Pediatrics. 2015; 135 (3).
48. National Dairy Council (Nutrition Impact, LLC analysis. Ages 2+ years, NHANES 2007-2008, 2009-2010). NHANES 2007-2010 food and beverage sources of added sugars in the diets of children (2-18 years) and adults (19+ years). Available from: http://www.ars.usda.gov/main/site_main.htm?modecode=80-40-05-30
49. El Khoury et al. Increasing the protein to carbohydrate ratio in yogurts consumed as a snack reduces post-consumption glycemia independent of insulin. Clin Nutr, 33 (2014) 29-38
This is concordant with recent data, demonstrating that diet quality is improved in Italian yogurt consumers. This cross-sectional survey was carried out on a sample of households, randomly selected after geographical stratification of the national territory. The sample involved 2.798 subjects, aged 18–97 years. Yogurt intake was assessed using a 3-day dietary record and compared with dietary patterns and behavioral factors. 636 subjects (22.7%) consumed yogurt on a regular basis, with an average intake of 90.4 g/day. Sociodemographics, smoking and alcohol habits, physical activity, dieting, out-of-home eating, interest for nutrition information, were obtained also from self-administered questionnaires.
Yogurt consumers have a healthier lifestyle
Results showed that yogurt consumption can drive healthier behaviours compared with no consumption. Higher intake of yogurt was reported with subjects, characterized by higher levels of education, who practiced ≥2 hours/week of sporting activities, have a good knowledge of the food-health relationship and are familiar with reading food labels. Current research shows that yogurt consumption can also be viewed as a marker of healthier behaviours, compared to non-consumers. However, the authors concluded that further analysis on the dietary and nutritional profile of yogurt consumers are needed, in order to examine more in-depth the role of yogurt in the Italian diet.
Learn here more about the role of yogurt in a better diet quality.
As yogurt is considered to be part of a healthy diet, Prof. Angelo Tremblay (Department of Kinesiology, Laval University, Canada) evaluated the results of observational cohorts, conducted in North America, South America and Europe, which assessed the diet and health status of consumers. He concluded that yogurt consumption is associated with a healthy eating pattern and lifestyle:
Yogurt consumers tend to have a Prudent dietary pattern, whereas non-consumers are prone to exhibit a Western pattern: Adultyogurt consumers may eat less fast food, French fries, processed and red meat, pizza and regular soft drinks.
Why choose yogurt for a healthy weight?
Dr. Richard Atkinson (Department of Pathology, Virginia Commonwealth University, US) induced the fact that yogurt could be considered as a daily partner for healthy weight management:
People, who ate at least 7 servings of yogurt weekly, showed a 20% lower risk to become overweight or obese, in comparison with low-consumption (0-2 servings/week).
The consumption of yogurt will not be a panacea for overweight or obesity, but the simple addition of yogurt to the daily diet may facilitate significant loss of body fat.
Yogurt consumption is a relatively achievable and low-cost dietary change that could thereby help in reducing the impact of obesity and improve public health.
A lower risk of developing type 2 diabetes
Prof. Jordi Salas-Salvadó (Faculty of Medicine and Health Sciences, Rovira i Virgili University, Spain) discussed the potential role of yogurt consumption in the prevention of type 2 diabetes (T2D):
Dairy products, like yogurt, contain high-quality proteins, vitamins and minerals, which is suggested to have beneficial effects on the risk of type 2 diabetes.
Yogurt may be protective against T2D in older adults at high cardiovascular risk, who are highly predisposed to develop this condition.
A 17% lower risk of diabetes incidence has been observed among adults, who consume minimum 3 or more yogurt servings per week.
Substituting 1 serving/day of a combination of high energy dense snacks for 1 yogurt serving/day is associated with a 40 % lower risk of type 2 diabetes.
A healthier lifestyle
Can yogurt consumption impact global healthy behaviours? According to Prof. Angelo Tremblay, yogurt consumption can be considered as the “signature of healthy diet and lifestyle”. Recent studies have shown that adult yogurt consumers are 40% more likely to be physically active (two or more hours per week) and are 30% less likely to smoke than non-yogurt consumers. People who eat yogurt four or more times per week also have better knowledge of the relationship between food and health and display feeding behaviours, more compatible with body weight stability.
Let’s look back at a successful YINI symposium with this comprehensive Storify. Find out more about a Q&A with the guest speakers, live Twitter activity, highlights and important learnings.
Place the salmon, skin side down, on a foil-lined baking sheet. In a small bowl, combine the olive oil and half the lime zest, and spread evenly over the salmon. Add the generous sprinkling of cumin and chili chipotle powder and a few pinches of kosher salt.
Bake until just cooked through, about 15 minutes. Remove, cover, and set aside.
While the salmon is baking, place the yogurt, the remaining lime zest, the remaining ⅛ teaspoon each of cumin and chili chipotle powder, lime juice, and salt and pepper to taste in a bowl and stir to combine.
Serve the taco shells, salmon (cut into slices), yogurt sauce, and optional toppers and let each family member build their own tacos.
“Studies that look specifically at weight loss are very limited,” said coauthor Irene Lenoir-Wijnkoop of Utrecht University in The Netherlands. “Scientifically speaking, based on this it cannot be concluded that yogurt causes weight loss, even if the tendency in this analysis is promising,” she told Reuters Health by email.
The researchers reviewed 22 studies. Thirteen of the studies observed people at one point in time and compared their yogurt intakes, finding that those who ate more yogurt had lower body weight or healthier body composition. More rigorous studies, in which subjects were randomly assigned to eat yogurt or not and their weights were monitored, had mixed results. One found significant weight loss in the yogurt group but did not rule out the possibility that differences in calcium intake were responsible, as reported in the International Journal of Obesity.
“Yogurt has several micronutrients which may have potential beneficial effects, for instance calcium is involved in the metabolism of fat,” said Dr. Nita Forouhi of the University of Cambridge School of Clinical Medicine in the U.K. “As yogurt is a fermented product, there are likely effects on obesity also through its effect on the gut microbiome, which is a field that is gathering more research attention now.”
“There is a lack of well conducted randomized controlled trials that test different types and amounts of yogurt versus no or low yogurt consumption and that are of sufficient duration and quality,” said Forouhi, who was not part of the new study.
In principle, a well-conducted randomized controlled trial would determine whether eating yogurt leads to weight loss, Lenoir-Wijnkoop said.
“However, to maximize the likelihood of detecting a causal effect, it would be critical to have an adequate number of participants, a follow up over a sufficiently long timespan (ideally 12 months) and a proper design to address effects of yogurt alone,” she said.
If yogurt does lead to weight loss, it could be because people who eat it regularly use it to replace less healthful foods, she said.
“Furthermore yogurt is a nutrient dense food and as part of balanced and healthy diet it can have a positive effect on feelings of fullness,” she said. “Research is currently on-going in many places in order to unravel the underlying mechanisms of action.”
Among children, frequent yogurt consumers tend to also consume more fruit, whole grains, and milk, Lenoir-Wijnkoop said.
“Yogurt consumers tend to eat less fast food, French fries and fried foods, processed and red meats, pizza, snacks, regular soft drinks or alcohol,” she said.
Adults who eat yogurt also tend to be more active and are less likely to smoke, she said.
“Future studies should aim to address specifically the effects on weight management of different types of yogurt such as full-fat yogurt, Greek-type yogurt, low-fat, low-fat with or without added sugar, with or without added fruit and so on, to better guide choice by consumers,” Forouhi said.
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Functional
Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes.The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
