Fermented milk or yogurt is familiar to those who are on a diet or trying to live a healthy life. This time I will discuss Yogurt drink – do you drink it in the morning at breakfast?
Yogurt is always used as an additional food in the menu consumed. But not everything about yogurt is known to many people. Well, here are the yogurt-related things you need to know.
History of Yogurt
As it turns out, people have known yogurt for thousands of years, come from countries in Western Asia and the Middle East, and are an important part of everyday food in many cultures.
There is a story about a shepherd carrying milk in a bag made of animal skin. Well, when they carry the bag, a combination of natural enzymes in the bag and body heat ferment the milk.
The result is a food that is thick or thickened and edible, even staying fresh longer than milk. Fermented milk food that thickens is what is called yogurt today.
Nutritional Content of Yogurt
Quantity Per 100 g
Calories 58 kcal
Total Fat 0.4 g
Saturated fat 0.1 g
Polyunsaturated fats 0 g
Monounsaturated fats 0.1 g
Trans fat 0 g
Cholesterol 5 mg
Sodium 36 mg
Potassium 141 mg
Carbohydrate Amount 3.6 g
Food fiber 0 g
Sugar 3.2 g
Protein 10 g
Nutrients that can be obtained from drinking yogurt
Yogurt has been known for a long time as a healthy fermented milk product. There are various nutrients that you can get from drinking yogurt, including:
The protein content in yogurt tends to be higher than in powdered milk. The proteins in yogurt are whey and casein, both of which are nutritious, contain amino acids, and are easy to digest.
Carbohydrates in yogurt consist of lactose and galactose. However, the lactose content in yogurt is lower when compared to lactose in milk. This is because the good bacteria in the fermentation process of yogurt break down lactose.
The amount of fat in yogurt depends on the type of milk used. Yogurt can be made from whole milk, low-fat milk, or fat-free or non-fat milk.
Vitamins and Minerals
Yogurt contains a lot of vitamins and minerals needed by the body. However, the content of these vitamins and minerals can be different, depending on the type of bacteria used in the fermentation process. In general, yogurt contains vitamin B12, calcium, phosphorus, and also riboflavin.
Yogurt is also a high intake source of probiotics or good bacteria that are very beneficial for digestive health. Not only that, but yogurt also has a delicious taste because it generally consists of various variants of fruit flavor.
Do you drink yogurt in the morning at breakfast?
Basically, yogurt can be consumed daily. You are advised to consume a maximum of three cups per day to get the optimal benefits of drinking yogurt.
Yogurt is suitable for consumption both morning and night. Eating yogurt in the morning, especially when the stomach is still empty, can increase levels of hormones that regulate satiety so as to keep you from overeating.
It is okay to drink yogurt at night to help you sleep well. Calcium content in yogurt helps the body produce the hormone melatonin so that the quality of our sleep is maintained well.
Regarding its sour taste, the doctor said that yogurt is actually safe for the stomach. Good bacteria contained in yogurt can precisely overcome disorders in the stomach and gastrointestinal tract.
Some experts recommend taking probiotics on an empty stomach, but others recommend taking them after a meal. The doctor also added that basically microorganisms used in probiotics can survive in various conditions in the stomach and intestines, but it is better to consume them with food.
A study suggests that the survival rate of microorganisms in probiotics increases when consumed in conjunction with oatmeal and low-fat milk compared to when consuming probiotics with water, doctors said.
In addition, it is also advisable to choose yogurt that does not have a high sugar content and is fat-free. Add fruit as a topping, such as grapes, strawberries, bananas, and blueberries to make it healthier and delicious.
However, you can also buy yogurt products that already contain these fruits. For people with certain health conditions, such as lactose intolerance and milk allergies, it is advisable not to consume yogurt.
Is yogurt beneficial for health?
As it turns out, yogurt has many health benefits, but it depends on the specific type and ingredients of making such yogurt. But here are some of the ingredients in yogurt that are beneficial for the health of the body.
Boosts the immune system
When the immune system decreases, you will be susceptible to various infections and diseases. However, drinking yogurt rich in probiotics can boost the immune system and help fight infections. In addition, magnesium, selenium, and zinc also play a role in keeping the immune system healthy.
Yogurt is high in protein and calcium which can increase good bacteria in the gut. Research shows that probiotics in yogurt, such as lactobacillus, can protect the intestinal tract from indigestion, such as IBS, diarrhea, constipation, Helicobacter pylori infections, and others.
Maintaining bone health
One of the benefits of drinking yogurt is no less important, which is to maintain bone health. Even research shows that yogurt helps prevent osteoporosis that often occurs in the elderly.
Lower blood pressure
Studies show that drinking yogurt regularly can lower blood pressure in people suffering from hypertension. Having high blood pressure is one of the main risk factors for heart disease.
In addition to healthy digestion, probiotics in yogurt also turned out to help lower cholesterol. High cholesterol can cause you to develop a variety of life-threatening cardiovascular diseases.
Bits of help lose weight
Protein and calcium contained in yogurt can increase appetite-lowering hormones so it will help you lose weight. Some studies have also found that eating yogurt regularly has been associated with lower weight and waist circumference.
Relieves vaginal infections
Vaginal yeast infection is a common problem in women with diabetes. A small study also reported that women with diabetes affected by vaginal yeast infections showed improvement after drinking yogurt every day.
Potentially preventing cancer
According to a study, drinking yogurt can help reduce the risk of throat and esophageal cancers. Of the 959 volunteers surveyed in the study, participants who consumed yogurt regularly had a third lower risk of developing upper gastrointestinal cancer.
Yogurt is believed to improve mood. In a study, researchers found that women who consumed two servings of yogurt daily for 4 weeks showed better emotional control and less anxiety when dealing with emotional situations.
Encourage brain function
Probiotics contained in yogurt can affect brain function. The researchers note that probiotics have the potential to help drive cognitive function in people with Parkinson’s, Alzheimer’s, and autism.
Improving sleep quality
In the midst of this pandemic, many people tend to experience insomnia. To overcome this, the body needs calcium to produce the hormone melatonin in order for the quality of sleep to be maintained properly. Yogurt also has a high calcium content so it is suitable to be used as a snack at night so that the quality of your sleep becomes better.
What is the effect if you eat too much yogurt?
Considering there is so much good that can be obtained from eating yogurt regularly, not a few people like to consume it regularly every day. Actually, it is legal to consume yogurt or processed yogurt regularly, because anyway, this product has a myriad of benefits good for the health of the body.
It’s just that, it turns out that eating too much yogurt even to violate the rules of consumption, can bring bad effects to the body. This is because yogurt usually contains a small number of calories and sugar.
That’s why, instead of keeping the body healthy, eating too much yogurt can actually increase the intake of sugar that enters the body.
As a result, the calories you get in a day can exceed the amount required by the body. You can find out by figuring out your calorie needs
Excessive sugar intake is often associated with a variety of health problems, such as diabetes, being overweight, to heart disease. In fact, even if you are of normal weight, you are still at risk of cardiovascular disease if you consume too many sugar-containing foods and beverages every day.
Cardiovascular disease is caused by heart and vascular disorders or stroke.
In this case, yogurt is included in one of the lists of foods that contain a lot of sugar as well as high in calories.
Not only that, but I also have a type of vegetable that is Bitter Melon Benefits for Liver, for Ulcers, and for Cancer which is a very good traditional medicine to overcome certain diseases.
Can children consume yogurt?
As we have explained that children are allowed to consume yogurt. But you also have to understand how old your child can be given to make yogurt their favorite food.
Based on the information submitted by experts that children who are more than or at least 6 months old are allowed to consume yogurt. Why? Because at that age children are already allowed to consume foods that have a dense texture which was previously only allowed to drink breast milk.
But for those of you who still feel that the age is too early to be given yogurt. Then you can wait until your child reaches 9-10 months old. Moreover, in general, parents will give or try to give yogurt to their children when they are 9 and 10 months old.
Here are the types of yogurt
Maybe you’ve been shopping at the supermarket and found a large selection of flavors or types of yogurt right? According to market surveys, strawberries are the most popular flavor, followed by vanilla, blueberries, and peaches. But in general, here are the types or varieties of yogurt that you need to know:
Yogurt is made from milk, soft but not as thick as some other types of yogurt. The making can also be with or without fruit, and in many flavors. It depends on the type of milk you use to make it.This traditional yogurt becomes a regular variety, which is low in fat or even lean.
Yogurt is made by filtered to remove the clumping liquid, with the characteristic yogurt is thicker and often has almost twice the protein than traditional yogurt. In addition, it usually has little sugar and carbohydrate content and is often used in Mediterranean cuisine.
This Australian yogurt is in the middle of the character of traditional yogurt and Greek yogurt. In the making, milk will be cooked longer and slower than usual yogurt, so it has a soft texture and often added honey as a sweet taste.
This yogurt is also known as Skyr yogurt. This is the type of yogurt with the thickest and smoothest texture that exists because it is filtered four times in the process of making it. Skyr yogurt is also a low-fat yogurt, rich in protein and calcium.
If you are one of those people who do not like milk or are allergic to dairy types, it turns out that non-dairy yogurt can also be an alternative. Such as almond yogurt, soy, and coconut yogurt. In general, this non-dairy yogurt has a similar texture to traditional yogurt, but sugar is often added.
This yogurt is called kefir because it comes from the Caucasus, but it is still part of a drink made from fermented milk. In fact, traditional kefir is made in a goatskin bag and hung near the door, this bag will sway when someone opens the door so that milk and kefir will be mixed. Kefir is rich in protein, calcium, probiotics, vitamin D, and other nutrients that have a bitter taste.
The key is to choose a specific type of yogurt
If you’re a fan of yogurt, don’t get confused or worried. There is still a solution so that you can still eat yogurt, without having to be afraid of the side effects.
The trick is to pay attention to the type of yogurt you consume, whether it’s plain yogurt, greek yogurt, low-fat yogurt.
Although it looks similar, each of these yogurts has different properties and nutritional content. So, it’s a good idea to adapt it to your body’s condition and needs.
If you want to avoid too much sugar intake, you can choose plain yogurt or without flavor or lean yogurt. Give slices of fresh fruit as a compliment as a giver of natural sweetness in the yogurt dish.
Yogurt that I recommend is:
Califia Farms Mango Probiotic Drinkable Yogurt, 8 Oz
Dairy-Free, Plant-Based, Peanut Yogurt, Vegan, Non-GMO
Price: $59.55 ($0.93/Fl Oz)
Taste Name: Mango
Size: 8 Fl Oz (Pack of 8)
Product Dimensions: 14 x 12 x 12 inches; 5.3 Pounds
Manufacturer: Califia Ranch
Best Seller Ranking: #173,896 in Grocery &Gourmet Food
#11 in Yogurt Drinks
Chobani Strawberry Banana Drinkable Yogurt
7 Fluid Ounce – 8 per pack.
Price: $56.50 ($7.06/Fl Oz)
Weight: 3.82 Pounds
Best Seller Ranking: #150,479 in Grocery &Gourmet Food