Selected for you this week: Did you know that probiotics in yogurt can provide important health benefits?

Source: Dairy Council of California

Yogurt consumers, compared to non- or small- consumption, have higher intakes of key nutrients and a better compliance with dietary recommendations.

According to several recent studies, yogurt consumers tend to have a healthier eating pattern, compared to non-consumers: Firstly, NHANES (1) and Framingham data (2) (USA) show that frequent yogurt consumption is associated with higher intakes of key nutrients, like proteins, vitamins B2 and B12, calcium, magnesium, potassium and zinc, which is not the case for low or non-consumption. In the opposite, yogurt consumers have a lower intake of total and saturated fat, compared to non-consumers. The contribution of yogurt to the diet is confirmed by a French modeling study: daily yogurt intake will help consumers to reach nutritional adequacy. (3) Among children, frequent yogurt consumers have significantly better diet quality than infrequent consumers: they consume more fruit, whole grains, and milk, indicating a better compliance to the dietary guidelines. (2-4)

Female yogurt consumers report better macronutrient diet composition, more physical activity and feeding behaviors, compatible with body weight stability, than non-consumers.

But the benefits of regular yogurt consumption could have a wider influence on global healthy behaviours. Dr. Tremblay relied on the results of his team’s research with the Quebec Family Study, which reveals that yogurt consumption might be the «signature of a healthy diet & lifestyle». His findings complement other research data: not only female yogurt consumers report a better macronutrient composition of the diet than non-consumers, but they are also more physically active (≥ 2h/week) and are 30% less likely to smoke than non-yogurt consumers. Yogurt consumers (≥ 4 times/week) have a better knowledge of the relationship between food and health and display feeding behaviors, which are more compatible with body weight stability over time than those who do not eat yogurt. (6-8)

These findings are conform with the results of another study from Quebec, the Infogene Study (5), demonstrating that yogurt consumers are more prone to adhere to a Prudent dietary pattern, whereas non-consumers tend to exhibit a Western pattern. Yogurt consumers tend to eat less fast food, French fries and fried foods, processed and red meats, pizza, snacks, regular soft drinks or alcohol and prefer fruits, vegetables, nuts, whole grains, legumes, low-fat dairy products, fish, and lean cuts of meat.

These results suggest that yogurt consumption is associated with an improved diet quality and a healthier lifestyle.

Watch now the slideshow from Dr. Angelo Tremblay:

References:

1. Keast DR, et al. Associations between yogurt, dairy, calcium, and vitamin D intake and obesity among U.S. children aged 8-18 years: NHANES, 2005-2008. Nutrients 2015; 7(3):1577-93.

2. Wang H, et al. Yogurt consumption is associated with better diet quality and metabolic profile in American men and women. Nutr Res 2013; 33(1):18-26.

3. 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.

4. Zhu Y, et al. The associations between yogurt consumption, diet quality, and metabolic profiles in children in the USA. Eur J Nutr 2015; 54(4):543-50.

5. Cormier H, et al. Association between yogurt consumption, dietary patterns, and cardio-metabolic risk factors. Eur J Nutr 2015 Mar 15.

6. D’Addezio L, et al. Sociodemographic and lifestyle characteristics of yogurt consumers in Italy: Results from the INRAN-SCAI 2005-06 survey. Med J Nutrition Meta 2015; 8(2):119-29.

7. Possa G, et al. Probability and amounts of yogurt intake are differently affected by sociodemographic, economic, and lifestyle factors in adults and the elderly-results from a population-based study. Nutr Res 2015; 35(8):700-6.

8. Fisberg M, et al. Lifestyle of Brazilian Adults: Consumers and non consumers of yogurt. FASEB J 2015; 29(1), suppl 734.12

Salas: according to @IntDiabetesFed > 387 million people in the word have diabetes #yogurt2015 #FENSBERLIN2015 @AzminaNutrition @drdairy50

— YogurtInNutrition (@YogurtNutrition) October 22, 2015

3 US cohort studies showed a 17% ↘ risk of diabetes incidence when consuming > 3 servings of yogurt/w https://t.co/eqZ98KDKfa #yogurt2015

— YogurtInNutrition (@YogurtNutrition) October 22, 2015

UK Norfolk cohort study shows that ↗ consumption of #yogurt vs no consumption can ↘ risk of T2D by 24% https://t.co/JCP5UjxJa5 #yogurt2015

— YogurtInNutrition (@YogurtNutrition) October 22, 2015

Salas : In these cohort studies: only yogurt was associated with a reduced TD2 prevalence #yogurt2015 @drdairy50

— YogurtInNutrition (@YogurtNutrition) October 22, 2015

In the frame of PREDIMED total #dairy consumption was also associated with a lower T2D risk in elderly https://t.co/Vg6mhtu6Sz #yogurt2015

— YogurtInNutrition (@YogurtNutrition) October 22, 2015

Yogurt could be a marker of a healthy lifestyle, people who eat yogurt seem to eat better #yogurt2015 #fens ^ cl pic.twitter.com/YPRgGgji0K

— Azmina Nutrition (@AzminaNutrition) October 22, 2015

Possible mechanisms according to Salas: calcium, proteins, ferments or other components in #yogurt #yogurt2015 #FENSBERLIN2015

— YogurtInNutrition (@YogurtNutrition) October 22, 2015

One of the possibility is that yogurt consumer have a healthier lifestyle @YogurtNutrition #FENS2015

— kaki2501 (@kaki2501) October 22, 2015

More evidence now support the hypothesis that #dairy fat could contribute to a protective effect vs T2D https://t.co/3pv70PPLIZ #yogurt2015

— YogurtInNutrition (@YogurtNutrition) October 22, 2015

Substitution of 1 serving of #yogurt per day for 1 serving of biscuits/chocolate/pastries per day associated with ↘ risk of T2D #yogurt2015

— YogurtInNutrition (@YogurtNutrition) October 22, 2015

Ingredients (5 or 6 servings)

• 2 tablespoons olive oil
• 2 cups minced onion (1 large)
• 1 teaspoon ground cumin
• ½ teaspoon turmeric
• ¾ teaspoon salt, or more to taste
• 1 tablespoon minced or crushed garlic
• ½ pound (225 g or more) fresh spinach, washed, stemmed, and coarsely chopped
• 3 cups water or vegetable stock (page 22) or low-sodium store-bought
• 1 cup cooked brown basmati rice
• 1 cup plain yogurt, at room temperature
• Black pepper

Preparation

1. Place a soup pot or Dutch oven over medium heat for about a minute, then add the olive oil and swirl to coat the pan.
2. Add the onion, cumin, turmeric, and ¼ teaspoon of the salt and cook, stirring, for 5 to 8 minutes, or until the onion becomes soft.
3. Add the garlic and another ¼ teaspoon of the salt, reduce the heat to low, and continue to cook for another 5 minutes or so.
4. Toss in the spinach plus the remaining ¼ teaspoon salt. Stir, then cover and cook over medium-low heat for 5 minutes longer.
5. Add the water or stock, bring to a boil, then lower the heat to a simmer. Cover and cook over the lowest possible heat for 10 minutes.
6. Turn off the heat and stir in the rice and yogurt. Taste to adjust the salt and add black pepper to your liking. It’s now ready to serve.

Source: Team Yogurt

Copyright: © 2013 by Mollie Katzen.Excerpted from The Heart of the Plate: Vegetarian Recipes for a New Generation, Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved. 

Download here the infographic

Milk protein

Protein is used by every cell in our body and is an essential nutrient, particularly for the growth and repair of our muscle. Protein has also been shown to promote satiety (the feeling of fullness), weight maintenance, and control of blood sugar levels. Yoghurt and dairy contain high quality proteins with high biological value – meaning that these proteins are used well by our bodies.

The importance of maintaining muscle mass is of prime importance to the performance of athletes and to optimise the average beach body! But maintaining muscle mass is crucial to us all. From the age of 30, we lose 3-5% of our muscle every decade. Muscle wastage from our legs and arms results in decreased mobility, and increased fall and fracture risk. However, protein is in our every cell and is critical for optimal health. Optimising our dietary protein intake along with exercise can slow down this muscle loss.

Yoghurt and dairy contain high quality whey and casein proteins. The whey proteins are complete, which means they contain all the essential and non essential amino acids required by our bodies.Whey proteins are a good source of branched chained essential amino acids (leucine, isoleucine and valine) which are really important for muscle growth and repair. During the fermentation process of yoghurt, the concentration of the non essential amino acids – proline and glycine also increases, aiding immune function and nutrient absorption. Another health benefit of yoghurt.

Gut health

Yoghurt is made by the fermentation of milk by live bacteria. It is thought these bacteria may have health benefits in our guts by balancing out our good and bad bacteria. With over a hundred trillion bacteria in our gut, outnumbering our own cells 10:1 it is clear our gut bacteria need a little love and attention from the content of our shopping basket. Live bacteria in yoghurt may also play an important role in improving digestive function in people with gut problems such as Irritable Bowel Syndrome (IBS).

Lactose intolerance

Animal milks naturally contain the sugar Lactose. Some people struggle to digest large amounts of Lactose, which may result in unpleasant gut symptoms. Yoghurt is made by the fermentation of milk by live bacteria. The bacteria ‘feed’ off the lactose, producing lactic acid and yoghurt’s characteristic tangy taste, and in the process removes some of this lactose.  In those who are lactose intolerant – yoghurt can  usually be better tolerated than other milk products. Contact your Dietitian if you are concerned about Lactose intolerance or if you’ve removed milk products from your diet.

Bone health

Animal milks naturally contain the sugar Lactose. Some people struggle to digest large amounts of Lactose, which may result in unpleasant gut symptoms. Yoghurt is made by the fermentation of milk by live bacteria. The bacteria ‘feed’ off the lactose, producing lactic acid and yoghurt’s characteristic tangy taste, and in the process removes some of this lactose.  In those who are lactose intolerant – yoghurt can  usually be better tolerated than other milk products. Contact your Dietitian if you are concerned about Lactose intolerance or if you’ve removed milk products from your diet.

Health benefits of yogurt

Yoghurt is an easy and convenient desert – add it to your lunchbox or as a mid week meal finale. Want to get a little more creative? Try adding seeds, nuts and fruit. Use it as a base for your dips or add it to your cooking to recipes requiring cream, for a lower fat alternative. Try a  Greek or strained yoghurt – with a rich creamy taste and a fabulous nutrition profile, it’s a great snack, dessert and cooking option for those of you looking for the health benefits of yoghurt. A word of warning – watch the ‘added extra’! Some makes of yoghurt add sugar in surprisingly large quantities to improve the taste of their product.  Yoghurts contain sugar naturally from the milk and some have added fruit, which is a further source of natural sugar. Check the ingredients list for any additional ‘added extras’.

Source: The Internet Dietician