02 Dec 2015
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Improved diet quality in yogurt consumers
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Improved diet quality in yogurt consumers
What to remember from 3 decades of research on yogurt?
Yogurt consumption has been associated with health and well-being for centuries, but scientific research efforts on the potential health effects of conventional yogurt have mainly started during the last century. A recent scoping review led by the University of York (UK) assessed the volume of available evidence on the health effects of conventional yogurt.
More thant 200 studies
The review of an extensive literature search was conducted in November 2013. Randomized controlled trials were selected and categorized, according to the eligibility criteria, established in the protocol. 213 studies were identified as relevant to the scoping question :
- bone health (14 studies),
- weight management and nutrition related health outcomes (81 studies),
- metabolic health (6 studies);
- cardiovascular health (57 studies);
- gastrointestinal health (24 studies);
- cancer (39 studies);
- diabetes (13 studies),
- Other outcomes (14 studies).
Yogurt and weight gain
According to the authors, there is a substantial evidence base for investigating the health effects of conventional yogurt, which is more related to weight management and nutrition-related health outcomes, cardiovascular health, gastrointestinal health and cancer.
Yogurt consumption can help to reduce the risk of hypertension
American researchers examined the longitudinal association between dairy consumption and the changes in blood pressure (BP) as well as the risk of hypertension (HTN) incidence among 2.636 US adults, who have participated in the Framingham Heart Study and were free of HTN. Data on dietary intake and anti-hypertensive medication use were collected through food frequency questionnaires and self-reporting. Incident HTN was defined as follows: systolic BP (SBP)≥140 mmHg, or diastolic BP (DBP)≥90 mmHg or anti-hypertensive medication use.
Each additional yogurt serving associated with a 6% reduced risk.
After the follow-up period, 1.026 participants were diagnosed with incident HTN. The research results show that a high consumption of total dairy foods, total low-fat/fat-free dairy foods, low-fat/skimmed milk and yoghurt were associated with a smaller increase in SBP and a lower risk of HTN incidence per year.
In contrast with the observed lower HTN incidence earlier during the follow-up (i.e. each additional serving/week of skimmed/low-fat milk intake was associated with a 2 % lower risk), the significance of this correlation seemed to be attenuated over time, with the exception of total dairy foods and yogurt. These findings suggest that skimmed/low-fat milk may delay the symptoms, but not lower the eventual risk of HTN as individuals get older. Whereas consuming 1 extra yogurt serving per week was related to a 6% reduced risk of developing incident HTN (P=0·01). Similar inverse associations were found for the consumption of total dairy (P=0·04) and fermented milk products (P=0·01).
Reference: Wang, H. et al., Longitudinal association of dairy consumption with the changes in blood pressure and the risk of incident hypertension: the Framingham Heart Study, British Journal of Nutrition, August 2015, pp. 1-13.
Selected for you: “Live yogurt for a healthy immune system”
Selected for you this week: Food you should be eating every day and how to get them into your diet.
Yogurt has been around for thousands of years, it’s creation might be disputed, but it’s health benefits are not. The process that occurs as yogurt is made makes millions of probiotic organisms that boost the good bacteria in your body. Did you know that eating probiotic yogurt helps to boost your immune system and can also help to protect you against cancer? Not all yogurts are live, so make sure to check the label.
Fitting yogurt into your daily diet doesn’t have to be difficult; there are lots of simple ways you can do it. Have yogurt topped with oats, fruit compote and seeds for breakfast. Use yogurt as a base for salad dressings or pasta sauces. Add frozen fruit to yogurt and create your own frozen yogurt. To be healthy, as well as eating good, nutritional foods, we also need these three foods in our diets.
Author: Sarah Flower
The science behind yogurt consumption, marking healthy habits
Margherita pizza with yogurt-based dough
Freshly baked pizza tastes great, and this recipe requires no waiting around for the dough to rise. Just mix it up and you’re ready to go. Try it with your favourite toppings.
Ingredients
- For the sauce
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400g tin chopped tomatoes
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1 tsp dried mixed herbs, plus extra for topping
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2 pinches caster sugar
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1 garlic clove
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200g/7oz mozzarella (or any other cheese), torn into pieces, for topping
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salt and freshly ground black pepper
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- For the dough
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300g/10½oz self-raising flour, plus extra for dusting
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1 tsp baking powder
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½ tsp salt
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300g/10½oz natural yoghurt
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Preparation method
- Preheat the oven to 220C/200C Fan/Gas 7 and put two baking trays in to heat.
- To make the sauce, put the tomatoes, mixed herbs and sugar in a saucepan. Peel and finely grate the garlic, add it to the pan and set over a medium heat. Simmer gently for 10 minutes until thickened then remove from the heat and season with salt and pepper. Leave to cool.
- To make the dough, combine the flour, baking powder and salt in a bowl and make a well in the middle. Pour in the yoghurt the stir with a fork to combine. When the mixture forms a rough dough, turn out onto a lightly floured work surface and knead to form a smooth ball. Divide the dough into 4 equal pieces and roll out into thin circles.
- Carefully remove the hot baking trays from the oven and lay the pizza bases on top. Bake for 3-4 minutes until beginning to rise then remove from the oven.
- Turn the pizza bases over and top with the sauce. Scatter the mozzarella over the top. Season with black pepper, sprinkle over a pinch of herbs then return to the oven. Bake for 5 minutes until the bases are crisp and the cheese is bubbling.
Author: Lisa Faulkner
Dr. Tremblay, guest speaker at FENS 2015: highlights on Twitter
A. Tremblay : three factors can explain the impact of #yogurt consumption on a #healthierlifestyle #yogurt2015 #FENSBERLIN2015
— YogurtInNutrition (@YogurtNutrition) October 22, 2015
why does yogurt induce beneficial effects 1. Nutrition 2. Impact on other fd choices 3. Relationship w healthy behaviours #FENS #yogurt2015
— Azmina Nutrition (@AzminaNutrition) October 22, 2015
yogurt consumers appear to have better nutrition: higher potassium, lower risk of deficiency of calcium vitB2 vitB12 Mg Zn #yogurt2015 #fens
— Azmina Nutrition (@AzminaNutrition) October 22, 2015
1. Regular #yogurt consumption in US is associated w/h a ↗ intake of fruits & vegetables #yogurt2015 #Framingham https://t.co/5CiEJLDkrg
— YogurtInNutrition (@YogurtNutrition) October 22, 2015
Cohort analyses: #DGAI greater in yogurt eaters. Basically, people ate better when they ate yogurt, period. #yogurt2015 #FENS2015
— Azmina Nutrition (@AzminaNutrition) October 22, 2015
Yogurt consumption associated with better diet quality & metabolic profile #Yogurt2015 #FENS2015
— EDEN (@sapiredda) October 22, 2015
Yogurt, fruit, veg, nuts associated with less weight gain. #yogurt2015 #FENS2015 pic.twitter.com/GZxiAm0gNV
— Azmina Nutrition (@AzminaNutrition) October 22, 2015
2. A. Tremblay: yogurt reformulation may have positive impact on appetite control https://t.co/q8Zpngdw7e #yogurt2015 #FENSBERLIN2015
— YogurtInNutrition (@YogurtNutrition) October 22, 2015
The Infogene study showed that #yogurt consumers = likely to have prudent dietary pattern https://t.co/4oXp2gEAaz @Hub_Nutrition #yogurt2015
— YogurtInNutrition (@YogurtNutrition) October 22, 2015
women who ate yogurt ate less fat, more protein, more calcium, were more active. Pass me some! #FENS2015 #yogurt2015 pic.twitter.com/uRQVfSzzYo
— Azmina Nutrition (@AzminaNutrition) October 22, 2015
Daily yogurt consumption helps to reach nutritional adequacy
Rebalancing the consumption of milk-based products by favoring the daily intake of less energy-dense foods, such as yogurt, will help consumers to reach nutritional adequacy.
According to French researchers, dairy consumption among the French population should be increased to meet nutritional recommendations. Compared to the observed diets, the modeling process increased the weights of three food groups: fruit and vegetables (+62%), starches and grains (+37%), and dairy products (+19%) in order to reach the nutritional recommendations. On the other hand, the weights of all other food groups were reduced: mixed dishes and snacks (−58%); meat, fish, poultry, and eggs (−12%); added fats (−31%); and sweets and savory products (−15%).
Increased yogurt consumption
They also estimated the number of servings of the different milk-based products to fit into nutritionally adequate diets. The data of the French Enquête Individuelle & Nationale sur les Consommations Alimentaires (n=1,171) in 1999 were used to model an isocaloric nutritionally adequate diet, that met a set of many nutrient constraints, based on nutrient recommendations.
According to the calculations in the optimization process, the consumption of yogurt (+60%) and milk (+17%) should be increased and decreased for cheese (-48%) without changing the weekly portion of milk desserts. In the observed diets, cheese represented one out of two consumed portions of milk-based products, while in the modeled diets, cheeses, milk, and yogurts represented each one portion per day. The authors concluded that an increased consumption of milk-based products would be beneficial to support nutritional adequacy, by rebalancing the intake in favor of yogurt, which is less energy-dense.
Reference: Clerfeuille, E. et al., Dairy products: how they fit in nutritionally adequate diets, J Acad Nutr Diet July 2013, Vol 113(7), pp. 950-956.
Prof. Angelo Tremblay: “yogurt as the signature of a healthy lifestyle”
How can yogurt be considered as a healthy food?
- Population studies demonstrate that diet composition of yogurt consumers is characterized by an increased intake of calcium, magnesium, and proteins, which play a critical role in homeostasis.
- Yogurt consumption favorably impacts appetite control.
According to your research, how can yogurt contribute to diet quality and a healthy lifestyle?
- Yogurt can be considered as the signature of a healthy lifestyle: life habits of the yogurt consumers may predispose to metabolic health
Yogurt consumption for improved intake of key-nutrients
