What is the best time to eat yogurt? For weight loss and better digestion
Eat it before meals
Research suggests that consuming yogurt about 30 minutes before a meal can help stabilize post-meal blood sugar levels and reduce fat accumulation. It also curbs hunger, leading to more controlled eating habits. As a result, you’re more likely to make healthier food choices and avoid overeating, naturally reducing your calorie intake.
For muscle gain, eat it after your workout
If you’re working out to build muscle mass, eat yogurt immediately after your session. The natural sugar content in yogurt stimulates insulin release, promoting protein synthesis and supporting more effective muscle growth.
For better sleep and calcium intake, eat it before bed
Yogurt is an excellent source of calcium. During the evening, if calcium isn’t supplemented through food, blood calcium levels can drop, causing the body to draw calcium from the bones. Eating yogurt at this time helps maintain necessary calcium levels, supporting bone health.
Additionally, calcium regulates the nervous system, reducing stress and improving sleep quality for a more restful night.
For improved digestion, include it in your meals
Yogurt is rich in lactic acid, which increases intestinal acidity and enhances digestion and nutrient absorption. When consumed with meals, the body more easily absorbs essential minerals like calcium, iron, and zinc, boosting digestive efficiency.
How to choose the best yogurt using your “five senses”
Yogurt is not just a good source of protein and fat but also boasts several essential nutrients like calcium, lactic acid bacteria, organic acids (especially lactic acid), antibacterial peptides, extracellular polysaccharides, and other functional components. Moreover, the fermentation process significantly increases vitamin B content.
Here’s how you can use your “five senses” to select the best yogurt:
1. Check for live bacteria
Yogurt can be categorized into two types: live bacteria yogurt (refrigerated) and sterilized yogurt (room temperature).
If you want to harness the benefits of live lactic acid bacteria for better digestion, opt for live bacteria yogurt, typically stored at low temperatures.
If live bacteria aren’t a requirement, sterilized yogurt offers convenience, especially for students, working professionals, or travelers, as it doesn’t need refrigeration and has a longer shelf life.
2. Consider the number of microorganisms
Yogurt can be broadly classified into two types:
Regular yogurt: Contains two basic types of lactic acid bacteria – Lactobacillus bulgaricus and Streptococcus thermophilus.
Probiotic yogurt: In addition to the above bacteria, it includes Lactobacillus acidophilus, Bifidobacterium, and other beneficial bacteria to promote a balanced gut microbiome.
However, not all probiotic yogurts on the market specify the number of beneficial bacteria. Therefore, when purchasing, carefully examine the package information to select a yogurt with a higher bacterial count.
3. Examine the protein content
High-quality yogurt typically has a protein content of ≥2.3%, resulting in a thick and creamy consistency.
If the product has a protein content of ≥1.0% and is in a liquid, diluted form, it may be a yogurt drink with added water, sugar, flavors, and acidulants, lacking the nutritional value of authentic yogurt.
4. Consider the carbohydrate (sugar) content
Regular yogurt typically contains 10%-12% carbohydrates, with some reaching up to 15%.
For optimal health benefits, choose yogurt that’s rich in protein, low in fat, and has minimal added sugars.
If you’re on a diet or aiming to manage your weight, pay close attention to the sugar content of the product.
5. Inspect the “flavor” component on the packaging
There’s a distinction between natural yogurt, yogurt with real fruit, and yogurt with artificial flavors:
Flavored yogurt (e.g., strawberry-flavored yogurt) usually contains only artificial flavors and colors, devoid of real fruit.
Yogurt with real fruit (e.g., strawberry yogurt) typically includes fresh or preserved fruit, providing additional nutrients.
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