The benefits of yogurt for the diet have been widely known, especially for people who are losing weight. However, you must be more careful in choosing the yogurt products to be consumed, because not all the content of yogurt products on the market are effective for dieting.
Yogurt is a dairy product that is fermented by lactic acid-producing bacteria. This type of probiotic food contains nutrients that are good for the health of the body, such as protein, fat, sugar, calcium, B vitamins, and iron.
To get the benefits of yogurt, you should choose low-fat yogurt products or yogurt made from low-fat milk.
Yogurt Benefits for Diet and Body Health
There are various health benefits of yogurt. One of them is to support a weight loss diet program. Not only that, the probiotic content in yogurt is also good for digestive health and the immune system.
The probiotics in yogurt can release appetite-reducing hormones, making you feel full longer. Increased levels of this hormone can also help the body burn more calories and fat, and trim excess fat tissue in the body.
In addition to probiotics, yogurt also contains calcium which is useful for controlling appetite, maintaining blood sugar levels, and maintaining the function of good bacteria in the intestines.
Several studies have also revealed that regular consumption of yogurt can prevent obesity, lose body fat, and reduce waist circumference.
Choosing Yogurt Products and Servings for Diet
There are various choices of yogurt products available in the market, including:
- Cow's milk yogurt, which is a type of yogurt that is rich in calcium and vitamin D, high in protein, and low in calories.
- Soy milk yogurt, which is a type of yogurt that contains a lot of sugar and calories, but is good for vegetarians or people who have allergies to dairy products.
- Almond milk yogurt is a type of yogurt that is rich in calcium and protein and low in calories. However, it is not recommended for consumption by people who are allergic to nuts.
- Coconut milk yogurt, which is a type of yogurt that contains high amounts of fat, but low in protein.
The many types of yogurt on the market may make you hesitate to determine the type of yogurt to be consumed. The following are some tips for choosing good quality and effective yogurt for your diet program:
- Check the nutritional content and expiration date of the product before buying.
- Choose yogurt without sugar and artificial sweeteners, as well as low-fat or nonfat.
- Choose yogurt with a higher protein content than sugar content.
- Choose yogurt that contains calcium, vitamin D, and live bacteria such as probiotics, in sufficient quantities.
- Avoid yogurt with fruit flavors or pieces of fruit in it, because they generally have a high sugar content.
Tips for Consuming Yogurt for Diet
To get the benefits of yogurt, consume yogurt with appropriate portions and not excessive, which is about 200-450 ml per day.
You can consume yogurt with pieces of fruit for breakfast or as a midday snack while on the move at the office. You can also process yogurt into various types of food or drinks according to taste.
Although classified as a healthy food and good for diet, yogurt is not recommended for consumption if you have lactose intolerance or a milk allergy. If you have these conditions, you should consult a doctor first before using yogurt for a diet.