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23 Oct 2023
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5 min read
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by YINI Editorial team
Adult Weight management

Eating yogurt may help stay slim through the menopause

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
dairy foods menopause obesity premenopause weight change Weight management yogurt
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If you’re in the midst of the menopause and notice that your shapely figure is gradually becoming more rotund, you’re not alone.

The changes in hormones that underlie the hot flushes, brain fog and mood swings at this time of life are also to blame for changes in body fat distribution and a risk of becoming overweight (2). On average, women gain over 2 kg during the menopause, with a 10% increase in fat mass (3,4).

But the good news if you’re worried about piling on the pounds is that a help is at hand, in your fridge. Researchers have discovered that regularly eating yogurt as part of a healthy diet during the years surrounding the menopause is associated with reduced weight gain (1).

Dairy foods differ in their effects on our weight

Dairy foods are nutrient-dense and provide us with several vitamins, minerals and proteins that may help in managing weight. But because of their saturated fat content, the effects of dairy foods on weight remain controversial. Previous studies have suggested that individual dairy foods may have different effects on weight (5,6).

A team of researchers decided to explore how dairy consumption, with different types of dairy foods, might influence weight change and the risk of obesity during the menopause. They looked at data from 35,152 US women, focusing on the 12-year period surrounding menopause(1).

Yogurt may be a weight-wise choice for menopausal women

While dairy consumption was associated with lower obesity risks, the results revealed that yogurt stood out among dairy foods for its weighty benefits. Women who ate two or more servings of yogurt per week put on the least weight throughout the 12-years surrounding menopause. Those who ate less than one serving of yogurt per month consistently had the highest weight gain over the same period.

Eating two or more servings of yogurt per week was also associated with a 43% lower risk of obesity than eating less than one serving of yogurt per month, while eating a moderate amount of yogurt (between one serving per month and two servings per week) was associated with a 23% lower risk.

In this prospective study, total dairy intake was associated with less obesity risks but the results differs when it came to each type of dairy foods. There was no consistent association between drinking milk and weight change. Women who ate the most cheese tended to have greater weight gain than women who ate less cheese, although this association varied throughout the study. However, women who ate the least cheese had consistently lower weight gain over the 12-year period surrounding menopause.

Yogurt may offer unique weight benefits compared with other dairy products

The study results suggest that yogurt may play a role in regulating weight and preventing obesity during the menopause. While the exact mechanisms behind this are not fully understood, researchers suggest several possibilities:

  • Calcium is thought to play a role in fat metabolism and increasing calcium intake has been shown to accelerate weight and fat loss in several studies.
  • The acidity of yogurt is believed to improve the bioavailability of calcium, accounting for its specific weight-wise effects.
  • Yogurt contains live bacteria which may modulate gut microbiota to help prevent weight gain.
  • The semi-solid consistency of yogurt provides a feeling of fullness that may reduce hunger and guard against weight gain.

Lifestyle factors are important

Having regular physical practices and a healthy eating pattern were both associated with a reduced risk of obesity. And the benefits gained from these lifestyle factors were strengthened among women who ate the most yogurt.

The researchers found that women who ate yogurt more frequently tended to be more active and have healthier diets than those who did not. While active women who ate less yogurt only had a 19% lower obesity risk than similar less-active women, active women who ate more yogurt had a 48% lower obesity risk.

Similarly, women who ate more yogurt and had overall healthier diets had a 63% lower obesity risk than those with less healthy diets, whereas women who had healthier diets but ate less yogurt only had 48% lower obesity risk.

‘… this study suggests that higher intake of yogurt is associated with less weight gain and reduced obesity risk among perimenopausal women. Incorporating yogurt intake as a component in a healthy dietary pattern may be beneficial on weight during this critical life period.’ – Yuan M, et al. 2023

Find out more: read the original article.

Source: (1) Yuan M, et al. Dairy Foods, Weight Change, and Risk of Obesity During the Menopausal Transition. J Nutr. 2023 Mar;153(3):811-819.

Additional references:

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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11 Oct 2023
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3 min read
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by YINI Editorial team
Fermentation benefits Infographics Publications

Yogurt from science to health

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
Bone health cardiovascular diseases Diabetes evidence-based matrix nutrient-dense sustainable diet yogurt
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Oct, 2023. As we celebrate the 10th anniversary of our initiative, we look back at our achievements so far and embrace the new challenges that lie ahead. And for this anniversary, we propose to share our analysis of 12 evidence-based conclusions about yogurt and health.

10th anniversary

The Yogurt In Nutrition Initiative (YINI) was established in 2013 to summarise our scientific knowledge on the health effects of yogurt. The activities of the YINI are guided by a Scientific Advisory Board of experts with a passion for advancing understanding of the links between diet and health.

Over the past decade, the YINI has organized 10 Global Summits on the health effects of yogurt as well as other major events at international conferences.

Since 2019, the YINI has taken on an additional role to address some of the most pressing concerns of our modern world: hunger, food sustainability, and planetary health. It became the Yogurt in Nutrition Initiative for Sustainable and Balanced Diets, with a new mission: “to promote and advance knowledge and practice on healthy sustainable diets and the importance of all food groups to meet nutritional needs across the lifespan, while respecting local food cultures, affordability, and accessibility”.

We celebrate the 10th anniversary of the YINI at a time of rapid scientific advancements that are highlighting exciting potential developments for managing health through yogurt as part of a sustainable and balanced diet.

Meanwhile, we are pleased to share our latest evidence-based conclusions so far in this Yogurt for Health publication, updated from the first edition that was published on the YINI 5th anniversary.

Evidence-based conclusions about yogurt and health

The booklet will review in details the main evidence-based conclusions related to yogurt and health.

You can also visit the YINI webpages on each topic, to discover recent publications, posts or other ressources:

Download the booklet  “Yogurt for Health: The evidence so far” (page-to-page pdf format)
Download the booklet “Yogurt for Health: The evidence so far” (standard pdf format)
Health benefits associated with dairy fermented foods - YINI
YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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02 Oct 2023
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4 min read
Benefits for planet health

How can health professionals promote sustainable diets

healthcare sustainable healthy diet
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The transition to sustainable and balanced diets is necessary to ensure food security, human health and the health of the planet. Healthcare professionals may play a role in this transition, but their degree of involvement depend on their level of knowledge and practice on the topic.

A recent study led by Spanish researchers and funded by the Danone Institute Spain aimed to assess the knowledge, attitudes and practices of Spanish healthcare professionals, in order to further develop educational initiatives and strengthen their role in patients support (1).

Healthcare professionals as key players in awareness-raising and education

Healthcare professionals have significant role and influence over their patients’ food choices. Their knowledge, credibility, close contact with the population, designate them as key partners for the promotion of sustainable diets (2). Recent studies suggest, however, that health professionals are not literate on sustainable diets. So far, those studies have mainly focused on professionals from US and Canada, and to a lesser extent to Europeans.

Knowledge, attitudes and practices of healthcare professionals in Spain

This study was conducted using an online questionnaire among 2545 Spanish healthcare professionals (1139 nurses, 427 doctors, 346 pharmacists, 550 dietitians and 83 undefined health professionals). The survey gathered information on participants’ socio-demographic characteristics, professional experience, level of continuing education, and knowledge, attitudes and practices regarding sustainable diets.
It shows that the majority of healthcare professionals had a medium to low level of knowledge about sustainable diets:

  • 21,5% of the health professionals had never heard of “sustainable diets” before.
  • Of those who had,
    • 44% had heard about it through channels unrelated to the healthcare profession, such as press, social media or informal conversations.
    • Professional channels, such as dietary guidelines, scientific conferences or papers, continuous education courses were reported by less than 20% of the sample.
      Health and nutrition first

After presenting the FAO definition of “sustainable diet” (3), 60,6% of the participants considered it very important that the “population take into account all dimensions of sustainable diets (human health, environment, and socio-economical dimensions)”. However, they mostly considered that the health dimensions (nutritional adequacy, food safety) were much more relevant than the other aspects. The consumption of foods high in sugars, highly processed or containing heavy metals were the most listed concerning diet-related health effects.

A lack of knowledge on environmental and socio-economical aspects

The majority of the health professionals (~70%) recognized having a low to medium level of knowledge on the environmental impact of diets and 60,9% of them considered it relevant to broaden their knowledge on environmental and on socio-economic impacts of diets.

A need to enrich education and training

Continuous training courses or scientific conferences play a major role in enriching the knowledge of healthcare professionals. However, according to the authors, there is a need to develop specific content on sustainable diets. While health professionals reported attending professional and scientific conferences, only 12% of the sample population indicated to have heard about sustainable diets in conferences or courses.
Through the development of dedicated training contents, it would be possible to fill the current gaps in healthcare professionals’ education and training on sustainable diets, the authors say.

“Due to the urgency of the general adoption of sustainable diets, the key role of health professionals in such a dietary transition, and their willingness to promote sustainable diets in their daily practices, efforts should be stressed on implementing specific guidelines for these health professionals (…); Fresan U, 2023”

Educating and raising awareness of sustainable diets among healthcare professionals seems essential to strengthen their understanding of the environmental, social and economic issues associated with food choices. Proper training would enable them to pass on this knowledge to their patients and strengthen their role as agents of change towards the adoption of more sustainable diets.

Find out more: read the original article
Source: (1) Fresan U, Vidal-Carou MC, Ramos-Truchero G, Saenz de Pipaon M, Moreno LA, Salas-Salvado J; Knowledge, attitude and patient’s advice on sustainable diets among Spanish health professionals; Front.Nutr. Volume 10 – 2023 | doi: 10.3389/fnut.2023.1182226
Additional references
(2) Alberdi G, Begiristain-Zubillaga M. The Promotion of Sustainable Diets in the Healthcare System and Implications for Health Professionals: A Scoping Review. Nutrients. 2021 Feb 26;13(3). 407.
(3) Burlingame D, Dernini S, Food and Agriculture Organization of the United Nations; Bioversity International; Sustainable diets and biodiversity, 2012, 309 p.; ill. ISBN: 978-92-5-107288-2
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25 Sep 2023
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4 min read
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by YINI Editorial team
Cardiovascular health Fermentation benefits Nutri-dense food

New advice on eating fermented dairy foods

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The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
Cardiovascular health dairy matrix dairy products fermentation Fermented dairy products lipids
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Dietary guidelines are changing in recognition of a growing body of evidence pointing to benefits of consuming fermented dairy foods in protecting us from heart disease and diabetes, researchers say. A recent review of the evidence adds to doubts over previous advice to restrict full-fat dairy in our diet – rather than focus solely on the saturated fat content of dairy foods, dietary guidelines should consider the characteristics of the whole food, say the researchers.

They recommend inclusion of dairy products, especially fermented dairy products such as yogurt and cheese, within a healthy diet.

Fermented dairy foods are associated with benefits in heart disease and diabetes

Scientists previously thought that the saturated fats in dairy products might cause a bunch of health problems and so for many years dietary guidelines recommend consumption of fat-free or low-fat dairy products in place of full-fat dairy. But now, although evidence is still mixed, the overall view of experts is that fermented dairy products, particularly yogurt, are associated with improved outcomes when it comes to cardiovascular disease (CVD) and Type 2 diabetes (T2D).

Reviewing the evidence behind the dietary recommendations, researchers analysed many observational studies on the effects of different types of dairy foods on CVD and T2D, with a focus on fermented dairy products (1).

They concluded that advice to avoid foods with high saturated fatty acid content is too simplistic, and suggested that the specific characteristics of dairy foods could be the reason behind the large body of evidence that dairy foods don’t worsen the rate or mortality for CVD, coronary heart disease, and stroke.

Are all fatty foods bad for us?

For dairy foods overall, based on evidence so far, the researchers concluded that uncertainty remains over the association between dairy foods and risk for future CVD. For healthy people who don’t have CVD risk factors, the risk is likely to be negligible if any. This spells good news for people needing to increase their consumption of nutritious staple foods..

But for people at increased CVD risk, it may be best to stick to reduced fat dairy products, the researchers advise. Such products remain a handy source of essential vitamins and minerals, as well as high-quality protein.

Fermented dairy foods stand out for their associated benefits in CVD risk

Looking at individual dairy types, the researchers concluded that the evidence supports the view that consuming fermented dairy products such as yogurt and cheese appear especially beneficial in CVD outcomes (2).

Butter, on the other hand, stands out among dairy foods as having the highest saturated fat content and has frequently been associated with increased CVD risk.

Dairy consumption and diabetes risk

Convincing evidence now confirms that consuming fermented dairy foods, especially yogurt, may help prevent T2D, the review found. Regularly eating yogurt is associated with improvements in several components of cardiometabolic health, including hyperglycaemia, raised blood pressure, lipid profiles, and perhaps overweight, say the researchers.

Although reduced fat products are recommended, a difference in the effects of low-fat versus high-fat products is not clear-cut.

Why do some dairy types seem healthier than others?

Differences between dairy types in their associated cardiometabolic health effects may be due to their food matrix and bioactive compounds, the researchers suggest. The dairy matrix varies in its physical, chemical and structural properties -including the size of fat globules in the food.

Full-fat milk is an emulsion of fat globules enclosed in the milk fat globule membrane:

  • In yogurt, fat globules are dispersed in a gelled protein matrix
  • In cheese the globules are in a solid matrix rich in proteins.
  • Butter, which is associated with raised LDL cholesterol, is an emulsion containing little protein and the milk fat is not enclosed by a globule membrane (3).

“The apparent beneficial effects of fermented milk products, particularly yogurt, allow for increased consumption of nutritious staple foods. Recent national guidelines reflect this view.’  – Nestel PJ, et al, 2023”

Find out more: read the original article

Source: (1) Nestel PJ, Mori TA. Dairy Foods: Beneficial Effects of Fermented Products on Cardiometabolic Health. Curr Nutr Rep. 2023 May 25. doi: 10.1007/s13668-023-00476-x. Epub ahead of print. PMID: 37226031

Additional links:

  1. Mozaffarian D. Dairy foods, obesity, and metabolic health: the role of the food matrix compared with single nutrients. Adv Nutr. 2019;10(5):917S-23S
  2. Rosqvist F, Smedman A, Lindmark-Mansson H, et al. Potential role of milk fat globule membrane in modulating plasma lipoproteins, gene expression, and cholesterol metabolism in humans: a randomized study. Am J Clin Nutr. 2015;102(1):20–30.
YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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18 Sep 2023
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2 min read
Benefits for planet health Infographics

Transition towards a more sustainable diet (infographic)

environment meat meat susbstitutes sustainable diet sustainable healthy diet
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How to ensure nutritional adequacy while reducing meat intake?

Studies by the EAT Lancet and the FAO recommend switching to more environment friendly diets. However, finding the right dietary balance that promotes both planetary health and human health, so-called sustainable healthy diets, can be challenging and requires evidence-based guidelines.

Scientific models presented here propose to examine the case of meat, a well known contributor to dietary environmental footprint.

Although meat is a good source of energy and essential nutrients, research suggests that it is possible to obtain a sucient intake of these nutrients without eating meat – provided a variety of other foods is available and consumed, as is largely the case in Europe and Western diet countries. Although reducing meat consumption is key in moving towards more sustainable healthy diets, a global standardized approach would dismiss that :

  • Food culture are diverse accross the World
  • Environmental pressure and impact differ across diets
  • Nutritional needs vary acrosspopulations (pregnant women,old people, children…)

Modeling the reduction of meat consumption to achieve more sustainable diets

Based on the INCA3 study by ANSES, an extensive database informing observed dietary habits among French adults, researchers outlined different scenarios of meat reduction. In this approach, reduction is modeled by steps of 10%. For each step, researchers identified the best diet for health, relying on foodgroups other than meat, while ensuring nutritional adequacy. Ultimately the study provides a reduction plan for meat consumption, which takes into account observed dietary habits of the French population, inorder to achieve acceptable dietary options at each steps.

Discover more below through our new infographic:

YINI - Infographic - meat reducation - part 1

YINI - Infographic - meat reducation - part 2

YINI - Infographic - meat reducation - part 4YINI - Infographic - meat reducation - part 5YINI - Infographic - meat reducation - part 6YINI - Infographic - meat reducation - part 7YINI - Infographic - meat reducation - part 8

Download the pdf version

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11 Sep 2023
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5 min read
Benefits for planet health Children

Back to school: how kids can lead the way to sustainable healthy eating

back to school children children's diet sustainable healthy diets teaching
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The wildfires raging across the world this summer have served as a stark reminder of the need to curb our impact on the planet. High on the list of priorities is to achieve a sustainable food system that is friendly to the environment while providing healthy nutrition and food security for the future – at the same time considering all the social factors tied in with our food supply.

Increasingly, it seems that the younger generation is in the driving seat for change, including bringing about the switch in food choices that we must make as a population.

But how are youngsters learning about these important choices, and what’s the best way to empower them with the knowledge they need? That’s what a group of nutrition scientists set out to explore (1).

Why focus on kids?

The urgent need to adopt sustainable diets is beyond doubt (2). But consumer understanding of what a sustainable healthy diet is remains unclear; raising awareness through education is essential to help people make well-informed choices (3). That’s where teaching children can make a big difference, say researchers.

Timely teaching can help shape children’s lives during the early critical years when their eating habits are still evolving (4). When kids learn about healthy and sustainable eating habits, they also share this knowledge with their families and communities, creating a positive ripple effect (5).

Recognising that children can be powerful agents for change, researchers from the International Hellenic University in Greece carried out a review of studies to see how we’re teaching our kids about sustainable healthy diets, and to identify any gaps and opportunities for future interventions.

The researchers scoured through scientific databases and found 13 studies of activities aimed at teaching children about sustainable diets. These included activities in over 50 schools involving nearly 5,000 children aged 3 to 18 years, with primary school-aged children being most represented across the studies. Most studies were in Europe, with others in the USA, Asia, and Australia.

‘Current sustainable healthy diet interventions targeting primary school-aged children vary in the type of activities, the sustainability content covered and the assessment method applied to evaluate their impact.’  – Patra E, 2023

The good and the bad of teaching about sustainable healthy eating

The good news revealed by the review is that children all around the world are being taught about sustainable healthy eating, with a variety of fun and creative approaches being taken. The not-so-good news is that it’s difficult to compare the success of these activities due to the varying design of the studies.

Most of the activities fell into one of three categories:

Classroom sessions

  • Activities aimed to raise awareness on the topic of nutrition and/or sustainable diets
  • lessons for the students
  • Teacher training sessions

Fun activities

  • Creative activities for kids, such as school gardening, poster making,
  • Field trip and visits to local farms,
  • Interactive plays

Dietary changes

  • Changes to school meals so that they are more sustainable, vegetarian-only meal options, and locally sustainable school lunches following nutritionist advice

The activities focus mainly on food waste – essential for cutting down on wasted resources in producing food – and diet quality for balanced and nutritious diets. However, little attention is given to social and economic factors, also key parts of a sustainable diet.

Consistency is key to successful learning about sustainable healthy eating

The review found that the studies have used a variety of ways to assess the impact of each educational activity. They’ve tended to have different indicators of a sustainable healthy diet and different ways of measuring them, making it tricky to compare results across studies.

Highlighting the need for consistency in the definitions and measurements of such learning activities, the researchers call on policymakers to make standardising indicators of a sustainable healthy diet a top priority, reflecting all aspects of sustainable food systems. It’s essential to align efforts, so we can truly understand the impact of our interventions, the researchers stress.

‘Future interventions that include primary school-aged children should address a greater scope of sustainable healthy diet indicators and their respective dimensions.’ – Patra E, 2023

What is a sustainable healthy diet?

You might be wondering, what exactly are sustainable healthy diets. Well, they’re about more than just eating your vegetables. Sustainable healthy diets take into account the bigger picture of how our food choices affect the environment, the economy, our society, and our health and well-being (1):

  • Environment: Low environmental impact, preserving biodiversity and natural resources
  • Economy: Affordable and accessible for all
  • Society: Culturally acceptable and suited to local food habits
  • Health & well-being: Composed of foods meeting energy and nutrition needs

Think of it as a win-win situation where we eat in a way that’s not only good for us but also for the planet.

Find out more: read the original article.
Source: (1) Patra E, Kokkinopoulou A, Pagkalos I. Focus of Sustainable Healthy Diets Interventions in Primary School-Aged Children: A Systematic Review. Nutrients. 2023 May 25;15(11):2460. doi: 10.3390/nu15112460.
Additional references:
(2) FAO; WHO. Sustainable Healthy Diets – Guiding Principles Rome. 2019. Available online: .
(3) Aldaya MM, Ibañez FC, Domínguez-Lacueva P, et al. Indicators and Recommendations for Assessing Sustainable Healthy Diets. Foods. 2021 May 2;10(5):999.
(4) Story M, Nanney MS, Schwartz MB. Schools and obesity prevention: creating school environments and policies to promote healthy eating and physical activity. Milbank Q. 2009 Mar;87(1):71-100.
(5) Abderbwih E, Mahanani MR, Deckert A, et al. The Impact of School-Based Nutrition Interventions on Parents and Other Family Members: A Systematic Literature Review. Nutrients. 2022 Jun 9;14(12):2399. 
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04 Sep 2023
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6 min read
Athletes Gut Health

Is there a link between physical activity and microbiota?

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A sedentary lifestyle is one of the top ten causes of death in the world. It increases risk factors for non-communicable diseases such as cancer, diabetes and cardiovascular diseases. The World Health Organization recommends to practice regular physical activity for a healthy living. Physical activity can sometimes be even more effective than medication and contribute to prevent or cure a wide range of diseases, such as type 2 diabetes, obesity, or atherosclerosis for example. It may have some benefits on gut health and microbiota.

Muscles and exercises

The human body is made up of three types of muscles:

  • skeletal muscles, which are controlled by the individual’s will. These are the ones that are stimulated during physical activity such as running or daily actions
  • Cardiac muscles and
  • Smooth muscles, found in the blood vessels and the intestine, for example, which contract independently of the individual’s will.

During a physical activity, the contraction of the skeletal muscles results in the production of a number of health-promoting substances. These substances (cytokines, myokines, growth factors) can have a remote action on other tissues or organs. The beneficial effects of regular physical activity include especially an increase in energy expenditure and anti-inflammatory and antioxidant actions.

Benefits for everyone!

Apart from the benefits associated with reducing excess body fat in situations of overweight or obesity, for example, physical activity also helps prevent high blood pressure, and cardiovascular diseases. In addition, mobilizing muscles helps in case of altered capacity to metabolize both sugars (insulin resistance, diabetes) and fats (high levels of cholesterol or triglycerides in the blood, atherosclerosis).

These effects are also beneficial to people suffering from certain diseases affecting the liver (non-alcoholic fatty liver or alcoholic fatty liver) or the intestine (irritable bowel syndrome). In addition, certain forms of cancer, but also anxiety states and mood disorders, including depression, could be reduced by regular physical activity.

Finally, benefits of physical activity can be extended to age-related pathologies such as sarcopenia (loss of muscle quantity and quality). Moreover, staying active on a regular basis would act to prevent the risk of cognitive disorders or dementia.

An active and balanced lifestyle is good for our intestinal health

An active lifestyle and adapted physical activities may have beneficial effects on intestinal function. For example, the time of intestinal transit is reduced. As a result, the contact of possible pathogens with the mucus layer lining the intestinal walls is lowered and, ultimately, the incidence of chronic inflammatory bowel disease and colon cancer is reduced.

However, in case of excess, abdominal symptoms such as bloating, nausea, stomach cramps or diarrhea are notable, especially in high-level athletes. These symptoms can be explained by the increase in internal body temperature, dehydration, excessive use of supplements or anti-inflammatory drugs but also anxiety or a diet rich in simple carbohydrates. These factors can damage the tight junctions between the cells of the intestinal wall and cause a pro-inflammatory response. There would also be an increased permeability to bacteria and toxic substances negatively affecting the immune response.

A distinction must be made between the healthy population and patients with chronic gastrointestinal diseases and disorders. In the latter group, more studies are needed to clarify the likely consequences of prolonged intense exercise on health status.

Physical activity and gut microbiota: a bidirectional relationship

The skeletal muscles and the intestine also engage in a fruitful dialogue. This “gut-muscle axis” has important effects on health and on the body’s physical and athletic capacities, and the ability of the microbiota to regulate skeletal muscle tissue at a distance. Alteration of the gut microbiota due to aging may, through various mechanisms, alter muscle functions. One of the underlying mechanisms would be an increase in intestinal permeability due to microbial alterations. This would result in an increased flow of microbial products into the bloodstream, triggering pro-inflammatory signals. One consequence could be structural alterations in muscles, with a subsequent loss of their functional capacity. Inevitably, these conditions would lead, especially in the elderly, to a decrease in quality of life.

It has therefore become clear that the gut microbiota can affect muscle function. As for the impact of physical activity on the microbiota, it would contribute to positive changes in terms of gastro-intestinal health.

Physical exercises would influence the diversity and relative quantities of bacterial species, even in different nutritional contexts, and modulate the balance of interactions between the host and his microbiota.

Physical exercise would promote a greater diversity of intestinal microbiota, associated with a decreased incidence of high BMI and a lowering risk of metabolic and degenerative diseases. Moreover, a balanced microbiota has a positive impact on the whole body. Thus, the favorable influence of physical activity could improve not only intestinal health, but also many other bodily functions.

The physical activity implies a wide variety of biological responses, including interactions with the brain-gut-microbiota axis, metabolic diet-microbiota-host interactions, and neuroendocrine and neuro-immunological interactions.

Probiotics and prebiotics for athletes?

Scientific studies suggest that consumption of prebiotics and probiotics may help preserve and promote optimal health in athletes by improving metabolism, antioxidant and immune defenses or barrier functions. Daily probiotic supplementation may limit the exercise-induced reduction in the amino acid tryptophan levels. As a result, it could decrease the incidence of upper respiratory tract infections. Furthermore, daily intake of two probiotic strains (Bifidobacterium breve BR03 and Streptococcus thermophilus FP4) would appear to have an anti-inflammatory effect and allow an attenuation of the decline in performance after traumatic muscle work.

In conclusion, consuming prebiotics or probiotics could be a safe and effective way to improve metabolism, immune system, and barrier function. It promotes the proliferation of specific bacteria, such as Bifidobacteria or Lactobacillus, and the production of metabolites, such as short-chain fatty acids. However, further studies are needed to properly assess the dose and type of prebiotics or probiotics needed.

This post is written on the basis of the book “Microbiota”.

“Microbiota” is published in english by the Danone Institute Italy and Danone Institute International. It gathers a mix of historical, anthropological and scientific concepts explaining why research on gut bacteria, from ancient texts to the most recent scientific evidence, is a sector of great interest for science. Thanks to a Q&A structure, 7 recognized experts explain several topics considering the different ages and conditions in life. The book is available in pdf and e-book format (on the Danone Institute International website)

Download the complete book in pdf 
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28 Aug 2023
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4 min read
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by YINI Editorial team
Adult Other studies

Eating to protect your liver: dairy foods may play a role

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
fermented dairy Fermented dairy products liver non-alcoholic fatty liver disease
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Out of sight, out of mind, we don’t tend to spare much thought for our liver. But we can’t live without it and it’s just as vital to look after our liver as it is our heart. Now latest research suggests that dairy products might help us to care for our liver. People who regularly include dairy products in their diet have been shown to be at reduced risk of non-alcoholic fatty liver disease (NAFLD), a range of conditions in which excess fat builds up in the liver [1].

A healthy liver depends on a healthy lifestyle

Estimated to affect 25% of the population, NAFLD is the leading cause of long-term liver disease around the world. If untreated, it can lead to liver damage, cirrhosis and even liver cancer [2]. It’s closely associated with metabolic syndrome, including obesity, insulin resistance and raised blood pressure [3].

The best way to prevent NAFLD is to make sure you lead a healthy lifestyle, including healthy eating. This may mean cutting down on red and processed meats, fast foods, and sugar-sweetened drinks – all associated with increased risk of NAFLD – and instead choosing more fruits, vegetables and wholegrains. [4,5]

Until now, it has been unclear whether consuming dairy products is associated with the risk of developing NAFLD. Although packed with healthy nutrients, some scientists have previously been concerned that the saturated fats in dairy could be harmful. The latest findings start to allay fears over the contribution of dairy foods to liver disease.

Yogurt and milk are associated with reduced risk of liver disease 

The researchers analysed 11 studies, including 43649 participants, to get a clear picture of how dairy consumption may relate to liver health [1].

Pooling the results from these studies revealed that consumption of dairy products is linked to a reduced risk of developing NAFLD. An inverse relationship was found, in which people who consumed higher amounts of dairy products had a lower risk of the liver condition than those who ate small amounts. For dairy products as a whole, higher consumption was associated with a 10% reduced risk of NAFLD.

When the researchers looked at results for individual types of dairy products, they found that eating yogurt was consistently associated with a 12% lower risk of NAFLD, while milk was associated with a 14% reduced risk.

The researchers did not find an association between risk of NAFLD and cheese.

How might dairy consumption protect the liver?

The explanation for dairy consumption being associated with reduced risk of liver disease despite its saturated fat content may lie in the dairy matrix – the physical state of the food, the researchers suggest [6,7].

Dairy consumption is also associated with improved blood lipid profile, lowering triglyceride and total cholesterol – strongly linked to build-up of fat in the liver – and raising HDL cholesterol [8].

Sounding a note of caution, the researchers said that the data from the observational studies included in their review varied in quality and their findings would need to be confirmed by further large-scale studies.

However, their findings are in line with another recent review showing evidence of a reduced risk of metabolic syndrome, raised blood pressure, T2D, stroke and CVD for those with higher dairy consumption [9].

“We observe that milk and yogurt consumption are associated with a modestly lower occurrence of NAFLD. However, we do not observe an association between cheese consumption and NAFLD.  – Yuzbashian E, et al, 2023”

Find out more: read the original article

Source: [1] Yuzbashian E, Fernando DN, Pakseresht M, et al. Dairy product consumption and risk of non-alcoholic fatty liver disease: A systematic review and meta-analysis of observational studies. Nutr Metab Cardiovasc Dis. 2023 Aug;33(8):1461-1471.

Additional links:

YINI Editorial team
The YINI team includes nutritionists, food engineers, registered dietitians and scientific writers.
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21 Aug 2023
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4 min read
Children Healthy Diets & Lifestyle

How children’s health behaviors change over the summer break

children eating behaviors sedentarity summer
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Summer vacations represent a privileged time for children, offering them the freedom to play, explore and relax. However, it seems that these vacations can also be conducive to the adoption of obesogenic behaviors in children, with adverse consequences for their health. Several studies have concluded that children put on more weight during the summer vacations than during the school days.

To better understand this phenomenon, Australian researchers have compared the physical activity and eating habits of 133 children, between school year periods and summer holidays. Children wore accelerometers, reported activities and parents reported child diet at five time points over the 2 years capturing school and summer holiday values. Mixed-effects models were used to compare school and summer holiday behaviors (1).

Life on holidays: a longitudinal study among children

The “Life on Holidays” project (4) is a longitudinal study, analyzing children’s (aged from 6 to 12 years) behavior during the summer vacations and school-time. Questionnaires, tracking devices and mobile applications were used to collect data on eating habits, physical activity and sleep quality over two years capturing school and summer holiday values.

The aim of this study was to better understand the impact of summer vacations on children’s health, and eating and physical behaviors.

Summer vacation versus the school year

During the summer vacations, children are mainly less subject to strict routines, such as school schedules and planned meals.

This can lead to a more sedentary lifestyle, with less regular physical activity. Children tend to spend more time in front of screens, playing video games or watching TV, to the detriment of physical activity. The findings of the current study align with previous studies that have found children spent more time on screens during the summer holidays compared with the school year (2-4). The presence of the 6-h school day limits recreational screen time opportunities to mainly before, after school, and on weekends. With the exception of school-related activities, the largest difference in activity behaviors between the summer holidays and school year was for screen time: children spent 39% more time using screens during the summer holidays than during the school year.

Children’s eating habits can also change during the summer vacations. Children had poorer diet quality in the summer holidays but with no significant change in energy intake. They consumed less fruit, vegetables, and more added sugars during the summer holidays versus school time (2). Mealtime routines could also be disrupted, with irregular mealtimes and frequent snacking. The lack of a difference in energy intake, given the lower level of physical activity and higher sedentary time, signals a potential risk of positive energy balance in the summer holidays.

Extra vigilance on screen time

The conclusions drawn from this research underscore the need for action and greater awareness of the impact of summer vacations on children’s health. The study provides some evidence that children engage in less healthful activity and diet behaviors in the summer holidays, compared with the school year, suggesting also that the school day may regulate children’s obesogenic behaviors. According to the researchers, school environment shapes healthier diet and activity behaviors, particularly screen time. They recommend that screen time be a target for intervention in the summer holidays

“Findings from this study suggest that the school environment shapes healthier diet and activity behaviors, particularly screen time – Watson A., et al, 2023”

Find out more: read the original article

(1) Watson A., Maher C., Golley R., Dumuid D., Manson A., Tomkinson G., Fraysse F., & Olds T. (2023). Children’s activity and diet behaviors in the summer holidays versus school year. Pediatric obesity, 2023, 18(7).

Additional publications:

(2) Wang YC, Vine S, Hsiao A, Rundle A, Goldsmith J. Weight-related behaviors when children are in school versus on summer breaks: does income matter? J Sch Health. 2015;85(7):458-466.

(3) Weaver RG, Armstrong B, Hunt E, et al. The impact of summer vacation on children’s obesogenic behaviors and body mass index: a natural experiment. Int J Behav Nutr Phys Act. 2020;17(1):153.

(4) Watson A, Maher C, Tomkinson GR, et al. Life on holidays: study protocol for a 3-year longitudinal study tracking changes in children’s fitness and fatness during the in-school versus summer holiday period. BMC Public Health. 2019;19(1):1353.

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14 Aug 2023
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8 min read
Fermentation benefits Q&A

5 foods for a healthy gut microbiota

diet fermentation fibers microbiota prebiotic probiotic
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A healthy diet is the key to a healthy body, and it starts with a balanced gut microbiota. A healthy gut microbiota can help maintain efficient digestion, optimal nutrient absorption, and a strong immune system. With that in mind, here are 5 types of foods to select in order to maintain a healthy, balanced microbiota and promote good intestinal health.

Fruits and vegetables, key foods for a healthy microbiota

The health benefits of a regular consumption of fruits and vegetables are undeniable. They are also beneficial for the gut health. Fruits and vegetables are rich in polyphenols. There are hundreds of known polyphenols: a wide variety is useful for microbial diversity. They are able to interact with dietary fibers and lipids, and to modulate the activity of the gut microbiota (1). Polyphenols can influence the composition and functionality of the intestinal microbiota by modifying the balance between the different bacterial species and increasing the production of beneficial metabolites (2). Up to 95% of the polyphenols we consume undergo a journey to the colon, where they are metabolized. Several gut bacteria, including Lactobacilli and Bifidobacteria have been recognized as key players in metabolism of polyphenols (3). There are many sources of polyphenols:

  • fruits (berries, apples, pears, grapes, citrus fruits),
  • vegetables (spinach, artichokes, onions, Brussels sprouts, broccoli),
  • whole grains,
  • tea,
  • red wine,
  • dark chocolate and
  • spices (especially turmeric, ginger and cinnamon).

Besides, a diet rich in fruits and vegetables prevent the proliferation of certain pathogenic bacteria (4). As fruits and vegetables support the growth and diversity of good intestinal bacteria, it is recommended to consume 5 servings per day, varying colors and types to get a full range of nutrients beneficial to our microbiota.

Fiber-rich foods

Fibers are defined as “edible carbohydrate polymers naturally occurring in foods such as fruits, vegetables, legumes, and cereals“(5). The bacteria of the microbiota are able to digest the fibers provided by the diet. This digestion will allow the production of beneficial compounds such as short chain fatty acids (SCFA) like butyrate, acetate and propionate. These SCFAs play a crucial role in maintaining intestinal health by providing energy to the epithelial cells of the intestinal mucosa and regulating inflammation. A good fiber intake helps maintain a good diversity of microbiota and promotes the growth of beneficial gut bacteria, including specific types such as Bifidobacteria (6).

The regular and diversified consumption of foods rich in fiber is therefore fundamental (6).

Sources that can easily be included in recipes include vegetables, legumes, nuts and seeds:

  • Spinach, Brussels sprouts, broccoli, carrots, cauliflower and green beans, for example
  • Raspberries, pears, apples, strawberries and bananas
  • High-fiber legumes include lentils, chickpeas and kidney beans
  • Whole-grain cereals and foods (pasta, bread) (6)

Fermented foods, allies for the microbiota

Fermented foods are defined as foods or beverages produced through controlled microbial growth, and the conversion of food components through enzymatic action. The microorganisms present in fermented foods can have probiotic effects and can help restore or maintain the balance of the intestinal flora by stimulating the growth of beneficial bacteria. In addition, they often contain bioactive compounds such as polyphenols and organic acids, which may have antioxidant and anti-inflammatory properties. Regular consumption of fermented foods can also contribute to the diversity of our gut flora by temporarily introducing new microorganisms to the gut (7).

Healthy fermented foods containing live bacteria include:

  • yogurt, and Greek yogurt
  • kefir,
  • skyr,
  • cheese
  • sauerkraut
  • kimchi
  • tempeh, …

Yogurt is easy to eat: on its own, with fruit or cereals, or used as an ingredient in various cooked dishes, it can be used in a variety of ways for breakfast and snacks (7).

Probiotics

A probiotic is defined as a « live microorganism which when administered in adequate amounts confers a health benefit on the host (Lactobacillus, Bifidobacterium, Enterococcus) » (8). Probiotics contribute to the maintenance of the epithelial barrier, enhancing its strength and reducing permeability. Additionally, they have been found to modulate immune and inflammatory responses, improve digestion, and regulate appetite and body weight (8).

Foods rich in probiotics include yogurt or fermented milk. Yogurt is probably the best known and most widely consumed probiotic. It contains specific strains of lactic acid bacteria, Lactobacillus delbrueckii subsp, bulgaricus and Streptococcus thermophilus. The European Food Safety Authority (EFSA) issued an official scientific opinion (2020) that claims the consumption of live cultures in yogurt improves digestion of lactose for individuals with lactose maldigestion (9).

Regular consumption of probiotic-rich foods promotes diversity and balance in the intestinal microbiota, thereby contributing to maintaining optimal digestive function and overall health (8).

Prebiotics

Prebiotics are “substrate that is selectively used by host microorganisms, providing a health benefit” (10). They include, for example, fatty acids such as conjugated linoleic acid or omega-3, various types of polyphenols, as well as oligosaccharides such as fructo-oligosaccharides (FOS), inulin, lacto-oligosaccharides (GOS), xylo-oligosaccharides (XOS) and the oligosaccharides contained in breast milk (HMOS) (10).

Prebiotics have a strong connection with the intestinal microbiota. They serve as nourishment and stimulate the growth of beneficial bacteria in the colon, including bifidobacteria and lactobacilli, while inhibiting the growth of potentially harmful bacteria. Prebiotic foods are fermented by these beneficial bacteria, resulting in the production of short-chain fatty acids (SCFAs). (10)

They are naturally present in foods such as grains; vegetables; fruits and legumes; here are some examples of food sources:

  • Grains : oats, rye and barley
  • Vegetables: artichokes, asparagus, onions, leeks, tomatoes, spinach and Brussels sprouts
  • Fruits: bananas, apples, pears, kiwis, nectarines, peaches and berries
  • Legumes: lentils, chickpeas, kidney beans and white beans
  • Nuts and seeds: almonds, hazelnuts, pistachios, flaxseeds and chia seeds (10)

5 tips to put into practice on a daily basis!

  • Regular physical activity helps maintain a healthy microbiota (11)
  • Avoid antibiotics unless absolutely necessary, as they can disrupt the balance of the microbiota (12)
  • Avoid processed foods high in saturated fat, sugar and salt, which can damage the microbiota. Indeed, these can reduce bacterial diversity in the gut and increase the growth of potentially harmful bacteria (13)
  • Limit alcohol consumption: Alcohol can damage the intestinal mucosa and disrupt the balance of the microbiota (14)
  • It is recommended to drink enough water throughout the day (1.5 to 2L per day) to maintain good hydration and promote the health of our microbiota. Choose plain water rather than sugary or alcoholic drinks (15)

One watchword: diversity! Diversify your meals by eating different, complementary foods: bread and cereals, fruit and vegetables, pulses, seeds, meat, fish and/or eggs, dairy products, fats.

For more information

Sources
(1) Kardum N, Glibetic M. (2020) Polyphenols and Their Interactions With Other Dietary Compounds: Implications for Human Health. Adv Food Nutr Res ;84:103-144.
(2) Di Maio S, Mereta F. (2020) Microbiota, L’amico invisibile per il tuo benessere a tutte le età, Gribaudo, (available for free download in English)
(3) Klinder A., Shen Q., Heppel S., Lovegrove J A, Rowland I, Tuohy K. (2016). Impact of increasing fruit and vegetables and flavonoid intake on the human gut microbiota. Food & Function, 7(4), 1788‑1796.
(4) Stribling P, Ibrahim F. (2023). Dietary Fibre Definition Revisited – The Case of Low Molecular Weight Carbohydrates. Clinical nutrition ESPEN, 55, 340‑356.
(5) Holscher HD. Dietary fiber and prebiotics and the gastrointestinal microbiota (2017). Gut Microbes ; 8(2):172-184.
(6) Fu J, Zheng Y, Gao Y, Xu W (2022) Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms ;10(12):2507.
(7) Taylor BC, et al (2020). Consumption of Fermented Foods Is Associated with Systematic Differences in the Gut Microbiome and Metabolome. MSystems, 5(2). 
(8) Das T, Pradhan S, Chakrabarti S, Mondal KC, Ghosh K (2022). Current status of probiotic and related health benefits. Applied food research, 2(2), 100185. 
(9) EFSA 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.
(10) International Scientific Association for Probiotics and Prebiotics, ISAPP, (2022). Prebiotics.
(11) Allen JM, Mailing LJ, Niemiro GM, Moore R, Cook MD, White BA, Woods JA. (2018). Exercise alters gut microbiota composition and function in lean and obese humans. Medicine and science in sports and exercise, 50(4), 747-757.
(12) Modi SR, Collins JJ, Relman DA. Antibiotics and the gut microbiota (2014). J Clin Invest.;124(10):4212-8.
(13) Zinöcker MK, Lindseth IA. (2018) The Western Diet-Microbiome-Host Interaction and Its Role in Metabolic Disease. Nutrients ;10(3):365.
(14) Pohl K, Moodley P, Dhanda AD. (2021) Alcohol’s Impact on the Gut and Liver. Nutrients; 13(9):3170.
(15) Vanhaecke T, Bretin O, Poirel M, Tap J, (2022) Drinking Water Source and Intake Are Associated with Distinct Gut Microbiota Signatures in US and UK Populations, The Journal of Nutrition, 152 (1): 171-182, 
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