Yogurt for breakfast: is it a healthy choice or a bad option?

Start your day with just some teaspoon of yogurt. Yes, you are right. I am talking about eating yogurt for breakfast. Yogurt can be a nice option for your breakfast. Precisely, Greek yogurt has some magnificent features that make it more desired for breakfast or your other meals. Perhaps you are on a weight loss diet, you have diabetes problem or you have a digestion problem, so take some yogurt or Greek yogurt especially. I think it will be a great idea to add Greek yogurt on your breakfast. So, today I will try to cover up several important aspects of adding yogurt to your breakfast. Moreover, you will be able to understand the importance of yogurt for breakfast and Greek yogurt for breakfast.

Eating Yogurt for breakfast:  is it a healthy choice or a bad option?

It is much usual that you might think about whether taking yogurt for breakfast is good or bad. In that case, I should definitely say “yes” and it is a great option. Now I am going to show you some facts to consider while you are going to add Greek yogurt for breakfast or regular yogurt for breakfast. These are as follows:

Fat facts: Yes, it is an important thing to consider. I said earlier about fat contents of the yogurt. There I talked about that, there are some good fats and also some bad fats. But the thing is that, yogurt mostly contains that type of fats which are good for your health. On the other hand, there are also some brands of yogurt available in the market, which contains a large amount of fat. So, I suggest you not to pick up those particular types. Rather, you should take plain, low fat yogurt.

Protein content: Yogurt is a good source of lean protein. But, the amount of protein is different in different yogurt types. In that case, plain Greek yogurt or Greek-style yogurt is a better choice, because it is relatively high in protein as much of its excess water has been removed away. Moreover, this process provides a thicker texture to the yogurt. On the contrary, non-fat or “light” yogurts may have as little as 4 grams of protein per serving.

No sweetened yogurt or added sugar: Try to avoid sweetened yogurt and do not add any extra sugar to the yogurt for your breakfast. But, if you are craving for sweet, then you can add some honey or maple syrup as sweeteners. I will give you some yogurt for breakfast recipes later on.

Try to avoid buying “light” or “lite” yogurt: That’s a surprising fact to you, right? Although, it might be pleasing to you to see “light” or “lite” label on the yogurt cup, but there is a hidden technique. In these types of yogurt, manufacturers remove fats from yogurt, but to compensate the removed fat, they might add thickeners such as gelatin, starch or even gum. Along with that, they also add sweeteners and flavoring agents. The consequence of this process is a highly processed food that loses many health benefits of yogurt.

Yogurt for your baby’s breakfast

Yogurt is a nice first food option for your baby. There are a lot of benefits of offering yogurt to your baby. According to the pediatricians, you can offer yogurt to your baby as early as he/she is around 6 months old. Moreover, giving yogurt to your baby as his/her breakfast can be delightful and I hope your baby will enjoy it.

Things to consider while giving yogurt to your baby:

As you are an adult, you need a low-fat or non-fat yogurt. But, your baby needs the full-fat one. It is too important to ensure the proper growth of our baby. Moreover, enough nutrients such as protein, calcium, vitamins is required for the development of his/her bones, brain and muscles. Yogurt contains all of these important nutrients which your baby needs. So, feed yogurt to your baby without any confusion, but avoid giving the low-fat or non-fat yogurt, rather you should give the full-fat yogurt.

Why you should add yogurt for your breakfast meal?

  • Weight loss: If you are on a weight loss program, then you should add yogurt to your breakfast. Yogurt contains protein which will help you to reduce your extra body weight. The protein contents of yogurt provide you the fullness of having a meal as it will keep you away from taking more foods.
  • For the diabetics: Having yogurt at breakfast is also much beneficial for the patients with diabetes problem. I have talked about yogurt for diabetics on my previous posts. There I said that, diabetes is a problem associated with abnormal insulin production. As I suggested you to take yogurt on your breakfast meal if you are a diabetic, this is because of the probiotic contents of the yogurt. Several studies based on the probiotics suggest that, probiotics may have the capacity to control the blood-sugar regulation. Yogurt is a good source of probiotics, so it is a nice breakfast option for the patients with diabetes problem.
  • People with digestion problem: Sometimes you may feel problem to respond to your morning call, right? Digestion problem can be a consequence of the shortage of the presence of probiotics in your gut. Probiotics are very essential for the digestion process. They help to maintain the balance between the good and bad bacteria in our intestine. Yogurt is an important source of probiotics, so for the people with digestion problems, should eat some teaspoon of yogurt at their breakfast.

Yogurt for breakfast: facts about weight loss

All you need to lose your weight is to reduce your calories. Along with doing exercise and reducing calories, consuming yogurt at your breakfast will facilitate loosing extra body mass.

How it works?

Usually, low fat yogurt is low in calories, but rich in protein. Yogurt is generally considered as a high protein food, where foods with high protein help to lose weight by reducing hunger and boosting the metabolic function. This function occurs due to the high thermic effect of protein. Which means that, your body requires a lot of energy to digest it, where increasing your calorie burn throughout the day. Breakfast aids weight control by reducing appetite and helping you make healthy food choices later in the day.

There’s no wrong with eating yogurt on its own. However, you can add more stimulation by adding healthy flavor-enhancers such as a calorie-free sweetener (honey or maple syrup), fresh or frozen seasonal fruits (blue-berry, mango, banana etc.) or whole-grain cereal also. Along with that, yogurt can be used as a base for a healthy smoothie recipe. Consider mixing yogurt in a blender with some fresh fruit, ice, oatmeal and protein powder even.

While there are scientific evidences from several researches for the weight-control advantages of yogurt as breakfast, no study has looked at whether eating yogurt for breakfast enhances weight loss. Besides these, many varieties or brands of commercially available yogurt are usually rich in added sugar or artificial sweeteners. Therefore, you should go for natural yogurt, which contains no added sugar.

Greek yogurt for your breakfast

Greek yogurt is a famous fermented dairy product. Plain and low-fat or non-fat Greek yogurt has several mentionable health benefits. The production process of Greek yogurt is such that the maximum of its whey can be drained out. Besides these, Greek yogurt contains a higher amount of protein than other regular yogurt.

Along with that, Greek yogurt contains a less amount of sugar and carbohydrate. So, adding Greek yogurt to your breakfast as a weight loss diet, it would be a nice idea. But, before buying Greek yogurt, try to avoid flavored one because, it contains a higher amount of sugar and carbohydrate.

On the other hand, the fat content of Greek yogurt is a bit higher than the regular yogurt. So, you should go for plain low-fat or non-fat Greek yogurt. Although it is high in fat, but it is very suitable for your baby’s first food as your baby needs sufficient amount of fat for his/her proper growth.

Yogurt for breakfast recipes

Yogurt is a nice tasty food along with a lot of health benefits. You can make yogurt at your home or you can make your homemade yogurt more tasty and delicious by simply adding some toppings or others. Now I am going to show you some delicious yogurt recipes for breakfast.

  1. Tropical yogurt bowl: You can try to top your regular or Greek yogurt with some kiwi and banana. This recipe is delicious and you can easily make it. To make it take a cup of yogurt and use 1 cup of cut-up kiwi and half cup of banana and freeze the other half for smoothies. Now take some roasted and unsalted cashew nuts or coconut flakes and sprinkle it.
  2. Granola yogurt Parfaits: As it is a mixture of grains and fruits, it will be delightful to you. To do this, fill a parfait glass with alternative layers of granola, fruits and yogurt. Then mix some honey or maple syrup according to your choice.
  3. Smoothie yogurt bowl: Blend a cup of plain yogurt with some berries and a little amount honey until it becomes smooth as you desire. Now it is ready and you can top it with some toasted nut or granola.
  4. Melon yogurt Bowl: You can use half of the melon as your bowl and it will be so nice to see. Fill it with yogurt and then you can add some berries and pumpkin seeds as toppings.
  5. Maple walnut cereal bowl: It is also a fast and fine yogurt recipe. You just take a cup of yogurt, spray some maple syrup and add some walnut as toppings.
  6. Cherry and vanilla yogurt bowl: Make a mixture of ¼ cup of frozen, defrosted unsweetened cherry and ½ a teaspoon of vanilla extract and add the mixture to a cup of plain yogurt.
  7. Yogurt and oatmeal recipe: Oatmeal is a good source of essential cereals and it contains no cholesterol. Moreover, oatmeal contains a high amount of dietary fiber and it is low in fat. To make a yogurt recipe with oatmeal is easy, fast and inexpensive. Add some nuts with oatmeal and mix it with a cup of yogurt and your breakfast is ready.
  8. Yogurt breakfast bowl: You can customize your breakfast yogurt as your wish. A nice and delicious yogurt bowl will make you crave for it. Take 1 cup vanilla yogurt, 1 cup whole grain, 1 cup fresh berries, 1 tablespoon of Chia seeds, ¼ cup of flaked coconut and one teaspoon of honey. Now take a bowl and mix all the ingredients in the bowl. Then drizzle it with some honey or maple syrup and serve.
  9. Peach and cinnamon yogurt bowl: Take 1 diced peach and finish it with a dusting of cinnamon. Cinnamon is a very useful to minimize heart disease risk.
  10. Avocado yogurt bowl: Remove the pit from the avocado and use the avocado as toppings. Add some herbs and a pinch of salt and drizzle it with extra virgin olive oil. You can also add some hot sauce if you like.

Things to focus

Yogurt is a healthy food without any confusion. The important thing is that you need to buy the right one which meets up your desire. Moreover, if you make yogurt or some recipes with it, you need to follow the instructions properly. There are also some facts related to the consumption of yogurt. They are as follows:

Some people are lactose intolerant and they cannot digest the lactose of yogurt. For them, there are lactose-free yogurts available in the market. Besides these, dairy allergy is also a common problem in a large population. So, for the people with dairy allergies, there are dairy-free yogurts also available in the market or you can make dairy-free yogurt at your home. Like lactose-free or dairy-free, there are also gluten-free yogurts for the people with gluten intolerance.

Finally, I want to say, eat yogurt at your breakfast to maintain a healthy diet. Try to follow the recipes I provided and I believe it will be delicious. I hope this post will be helpful for you.

Can you freeze greek yogurt : Pros & Cons of freezing yogurt

can you freeze greek yogurt

What is the purpose of your refrigerator? Do you freeze some fruits or vegetable there? Well, one of the basic purposes of freezing is to store the goods. Yogurt is a nice food with a lot of nutrition and sometimes you need to freeze it or thaw it for different purposes. Suppose you brought an excess amount of yogurt or you just made it at your home. Now, if there are remaining, then you might ask that, can I freeze yogurt? The answer is “Yes” and you can do so for storing the extra yogurt. So, today I will be talking about can you freeze Greek yogurt or can you freeze yogurt.

As I talked about a lot of beneficial properties of yogurt on my previous posts, I believe you got valuable aspects about consuming yogurt.

Affect of freezing on yogurt

You can safely freeze yogurt to extend its shelf life. If you buy yogurt from departmental stores, you can store it in the freezer for approximately 6 months, and if you make it at your home, then you can store it for 2 months. But, one thing you need to keep in mind that, different brands of yogurt show different responses in case of freezing or thawing.

Affects of freezing yogurt on bacterial cultures

Freezing yogurt may kill some good bacteria present in yogurt, which are also called probiotics. During freezing, the bacterial cultures move to a dormant stage. But, the thing is that, as soon as you defrost the yogurt, numerous numbers of probiotics get reactivated and fill the probiotics requirements of yogurt. So, carry on consuming yogurt for probiotics.

Can you freeze yogurt?

You can freeze plain or regular yogurt without any problem. Although, there might be a change in the texture or taste, the nutritional value will remain the same at it was.

How you can freeze yogurt?

Freezing plain yogurt or flavored yogurt is easy and you can do it just by following several tips. They are as follows:

  1. Use a container with enough space: One thing you have to keep in mind that, as yogurt gets expanded when you freeze it, you need to take a container which has a higher volume than the amount of yogurt you are going to keep in that.
  2. Use airtight containers: Odor may form in your Therefore, you definitely need to take an airtight container so that odor cannot get access to the stored yogurt container. Moreover, make sure that you tightly closed the top of the container.
  3. Label the container: After preparing the container of yogurt for freezing it, label it properly with the date. So, the labeling is important so that you can use it before it gets expired.
  4. Thawing: You can thaw your yogurt by keeping it in your refrigerator overnight. Moreover, if you are in a hurry, you also can pop it up within a few seconds by microwave it. But, you have to keep in mind that, once you thaw the yogurt, you must not refreeze it. So, it is better to use serving size containers for freezing purpose, so that there will be no extra and no refreezing.

How long does yogurt last?

In most cases, yogurt usually lasts approximately for a couple of weeks. If you buy yogurt from store, please read the label carefully and try to follow the storing process as directed. Basically, the shelf life of yogurt depends on the preparation process of the yogurt as well as how it is stored.

Now I am going to provide you with several information of storing yogurt in the freezer or refrigerator.

  • If the yogurt is unopened and stored in the freezer, it can last for about 2-3 months.
  • Drinkable yogurt last for about 7 days in the refrigerator and 1-2 months in the freezer.
  • Low-fat yogurt last for 1-2 weeks in the refrigerator and 1-2 months in the freezer.
  • Regular yogurt last for 2-3 weeks in the refrigerator and 1-2 months in the freezer.
  • If you mix some of your favorite fruits in the yogurt and you are going to store it, then it will last for 7-10 days in the refrigerator and 1-2 months in the freezer
  • On the other hand, all types of opened yogurt last for 1 week in the refrigerator and 1 month in the freezer.

Does yogurt gone bad?

Yes, it can happen, but not as fast as you might think. Yogurt is a fermented dairy product. So, it may lose its quality if you do not put it in a suitable place and store it properly.

Procedures of freezing yogurt

  • Freezing yogurt cups: This is actually a pretty self-explanatory way. Usually, both flavored and plain yogurt is contained by nice cups which are covered by lids and these yogurt cups are very pleasing to see. So, you can directly store the yogurt cups in your refrigerator without opening the lid. An interesting fact is that, if you keep the yogurt cup in the refrigerator as upside down, it will help to preserve the flavor and texture of the yogurt. But, if you have an opened cup, you need to transfer it into a vacuum container before you freeze it.
  • Freezing in containers: If are a nice cook and like to do experiments with cooking foods, then I think you are more likely to prepare yogurt at your home. So, if you do so, you can store it in an airtight container.
  • Freezing yogurt in ice cube trays or boxes: If you are going to freeze yogurt for making smoothies, then it will be a nice option to freeze yogurt in ice trays. Moreover, this is probably one of the best ways to do so. To do this, first take a cube of yogurt and put it on ice trays and then freeze it for a few hours. After that, take out the yogurt cubes of and keep them in an airtight container and you are done!! This is so easy, right? So, when you want to make smoothies, just take a couple of yogurt cubes and blend it.

Freezing yogurt to make frozen yogurt

Frozen yogurt is a nice and delicious treat. It can be an amazing thing if you can make it at your home whenever you want it. To do that, first you have to defrost the frozen block in your fridge and after thawing the yogurt it may not be as creamy or sweet as frozen yogurt but it’ll still be delicious. Besides these, you can mix in some sugar or sweeteners to make it more to your taste. It is really very nice, enjoy it!

Should extra yogurt always be frozen?

No, you always should not do this practice. Sometimes, the date of expire is far away from the purchase date. So, you can keep them safely in your refrigerator for a long time and eat them later. Moreover, this practice will help you to get the most of the probiotics of the yogurt, which are much essential for your gut.

Pros and cons about freezing yogurt

Freezing yogurt is the best option to store it if you buy an extra amount and if you cannot finish it by the time limit. Freezing the yogurt will keep them fresh for a longer period of time and later you can safely eat the yogurt. Although, there are several negatives of freezing yogurt, but you can skip this as the quality remains almost as same as it was before freezing.

Some other facts of freezing yogurt

Although you may require freezing yogurt, there are some negative aspects of freezing yogurt. One thing I have to mention that, if you freeze yogurt for more than a month, you are most likely not getting the taste of the yogurt as it was before freezing. Moreover, you may get an acidic taste of the yogurt and the texture of the yogurt will be altered. Along with that, when yogurt is frozen then thawed, it can separate and become grainy and watery.

Besides these, the yogurt also may develop an acidic taste and some of the live bacterial cultures (probiotics) which are abundant in natural yogurt may be demolished by the freezing procedure. However, it is still healthy to eat the yogurt. If you do not care about the alternation, there’s no reason not to consume thawed yogurt. But, if the change is a problem, you can use the yogurt in baked food products, or quickly consume it while it is still frozen.

Can you freeze Greek yogurt?

You know Greek yogurt is one of the most popular fermented dairy products all over the world. Freezing Greek yogurt has all the same facts as I talked about regular yogurt. Other than that, Greek yogurt lasts for 5-7 in the refrigerator after opening and it last for 7-10 days if it is unopened. Moreover, it usually lasts for 1 month in the freezer after opening and 1-2 months if it is unopened.

Finally, I should say there is no problem with freezing yogurt and it is quite safe. So, freeze it if you need but follow the directions properly. Hope you enjoyed the article on can you freeze yogurt.

Greek yogurt vs regular yogurt: Which is more nutritious?

Greek yogurt vs regular yogurt

Suppose you want to buy a yogurt and there are only Greek yogurt brands available in the store. You may be confused thinking whether there are any differences? Yogurt is a food with a great taste and lots of benefits. From several types of yogurt, there are some basic differences between regular yogurt and Greek yogurt. Moreover, I have previously talked a lot about Greek yogurt and regular yogurt. Today, my post is basically on Greek yogurt vs regular yogurt. Through the write up, I will try to make understand about some significant differences between Greek yogurt and regular yogurt.

You know yogurt is basically a fermented milk product and both regular yogurt and Greek yogurt are made of milk. Although both of them are produced from the same source, there are differences in their components as well as their production process.

How they are maid?

The initial process of making both regular yogurt and Greek yogurt starts as same. It involves: milk gets heated first and then cooled to the optimum temperature (106 -114º F). After the temperature has reduced to the desired, bacterial cultures are added and mixed nicely to make a smooth mixture. Then the mixture is allowed to ferment for a particular time, so that the bacterial fermentation can occur to produce lactic acid and solidify the milk to produce regular yogurt.

On the other hand, to make Greek yogurt, regular yogurt undergoes an extensive straining process to remove liquid whey to provide a thick textured yogurt.

Differences Greek yogurt vs regular yogurt

The differences between regular yogurt and Greek yogurt can be categorized in several factors and the factors are as follows:

  1. Straining process: The production of Greek yogurt involves multiple straining than the production process of regular yogurt. This straining process is used to remove the whey of the yogurt. Whey is a liquid component that we sometimes see at the top of the yogurt and it also can be produced by bacterial respiration. As multiple straining processes remove much of the whey, Greek yogurt gets a thicker consistency.

 

  1. Protein content: Greek yogurt is a nice healthy snack because it gives more protein than regular yogurt. Protein is a component that provides the fullness after eating. Therefore, Greek yogurt is a nice source of protein. Moreover, a six ounces serving of Greek yogurt provides much protein than three ounces of lean meat.

 

  1. Sugar and carbohydrate contents: Greek yogurt contains less sugar and carbohydrates that regular yogurt. On the other hand, the amount of sugar and carbohydrates in regular yogurt is almost double. But, you have to keep in your mind that flavored Greek yogurt can contain much amount of sugar and carbohydrates. So, be careful before buying flavored Greek yogurt.

 

  1. Fat content: Greek yogurt usually contains more fat than regular yogurt and it is the only considerable thing in the case of Greek yogurt. While Greek yogurt is less in protein, sugar and carbohydrates, its higher fat content should be carefully handled. So, it is better to buy fat-free or low-fat Greek yogurt.

 

Yogurt benefits: Which one is healthier: regular or Greek?

It is important to make you clear that, both regular and Greek yogurt in any forms such as plain, non-fat, low-fat, or fat-free, can be a part of your healthy diet. They are low in calories and rich in essential nutrients along with live bacterial cultures which are also called probiotics. But, the Greek yogurt, which is extremely strained to remove much of the liquid whey, sugar and carbohydrates has some specialties which I have already discussed. Moreover, Greek yogurt meets the consumer satisfaction as it has a wide range of popularity all over the world.

As I said Greek yogurt has a higher amount of protein, it is better to add Greek yogurt in a weight-loss diet plan. The amount of protein is responsible to provide the satisfaction after eating a food which makes an individual not to eat more. So, it is a nice option to consume a particular amount of low-fat or non-fat Greek yogurt to maintain a healthy weight.

I have also said that, Greek yogurt has a less amount of carbohydrate and sugar. So, going Greek yogurt can be a nice for the low-carb dieters. As we now, although both carbohydrates and sugar have some requirements in our body, but they have much negative impact on the overweight people or people with difficulties in their blood-sugar regulation. For instance, diabetes is a disease associated with uncontrolled blood-sugar regulation, therefore, the consumption of foods that are rich in carbohydrate and sugar can interrupt the insulin production. In that case, Greek yogurt is a better choice than the regular yogurt as it contains almost half amount of sugar and carbohydrates in an equal amount of serving.

Probiotics of yogurt

Along with that, one of the most important aspects that I have to mention is the probiotics of yogurt. From various brands of yogurt, there are several yogurts for probiotics. Probiotics are mainly live active cultures which play an important role in our digestive system. Moreover, our digestive system has a lot of microorganisms where both good and bad microorganisms are present. Yogurt is a good source of probiotics that establish a balanced ratio of both good and bad bacteria to facilitate the digestion process. In that case, the amount of probiotics is higher in Greek yogurt than the regular yogurt. So, choosing the Greek yogurt is better if you need much probiotics.

Since the fat content of Greek yogurt is higher than regular yogurt, Greek yogurt is a nice first food option for babies. Although fat is considered as unhealthy in adult people, baby requires fat for their proper growth. Serve a small amount of plain Greek yogurt to your baby and I think it will be delightful to your baby.

Source of calcium

Besides these, yogurt is a nice source of calcium and the regular yogurt has the higher amount. Calcium is an important nutrient for the bone development. Consumption of yogurt regularly can meet the requirement of calcium in breastfeeding moms as they may lose some calcium through breastfeeding. Moreover, in women, menstruation is also responsible for losing calcium in some case. Therefore, women should stick to regular yogurt as yogurt is a nice healthy food for women.

There are also differences in texture of regular and Greek yogurt. While Greek yogurt has a thicker consistency, regular yogurt has not the same. The thicker texture of Greek yogurt makes it more preferable in cooking as it does not get curdled like regular yogurt while cooking.

Besides lots of benefits, Greek yogurt is more costly than the regular yogurt. Customers demand can be responsible for its high cost. Moreover, production of Greek yogurt requires multiple straining which also increase its buying expense.

In addition to that, there are several environmental aspects are also related to the byproduct (whey) of Greek yogurt. When Greek yogurt is strained, its liquid whey gets removed. This whey has also several uses among farmers because they can use whey as their livestock feed or fertilizer in the fields. Moreover, whey can also be used in generating electricity. But, it is a matter of concern that, since the production of Greek yogurt is increasing rapidly, more whey is produced and farmers do not have the capacity to handle the large amount of whey. They can utilize a limited amount of whey properly, but the remaining whey unproductive. Therefore, more research is required to ensure the proper use of this byproduct.

Varieties of yogurt

I have talked about some advantages of yogurt. Now I am going to show you different varieties of yogurt and they are as follows:

  1. Lactose-free yogurt: Lactose refers to the milk sugar, which can create digestion problem in people intolerant to lactose. For these people, there are many brands of yogurt, which are lactose-free.

 

  1. Dairy-free yogurt: Dairy allergy is a common in many people. Since yogurt is basically produced from cow’s milk, it can create allergic reactions in people who are sensitive to cow’s milk. So, you should go for dairy-free yogurt if you have allergies in cow’s milk.

 

These two forms of yogurt are highly mentionable and there are some other types include vanilla yogurt, sugar-free yogurt, frozen yogurt, low-fat or fat-free yogurt, etc. Most importantly, you should choose the desired one and buy the best yogurt from the market.

Final Verdict

I wish to conclude saying that, whatever it is regular or Greek, yogurt is a healthy choice in your diet. Both of these types are rich in nutrients which can keep you healthy. But, I like to suggest you to choose the unflavored and low-fat one. Through the post I tried to make you understand about the basic differences between regular yogurt and Greek yogurt as well as their benefits. I believe the article will be helpful for you and enjoyed the reading on Greek yogurt vs regular yogurt.

Low fat yogurt: Cut off saturated fat.

low fat yogurt

You need fats, but not to become fatter. Does it sound silly or interesting to you? Alright, no problem, it can be. I think you got the topic which I am going to introduce with. Yes, today the write up is all about fats and yogurt. More precisely, today I will be focusing on low fat yogurt and low-fat Greek yogurt along with low fat yogurt calories. Moreover, I will try to talk about fat free yogurt as well. However, the benefits and bad sides of low fat yogurt will also be included. Along with that, association of low-fat yogurt and fat-free yogurt with weight loss will also be introduced in the post.

What are fats?

Generally, fat is a nutrient and it is an essential component of our diet plan. Since, it is essential, definitely it has some beneficial impacts on our health. Our body requires a certain amounts of fats to function soundly. But, you need to keep in mind that, all fats are not useful or good and there are bad fats as well. Basically, we need the “good fats” and we should avoid “bad fats”. Moreover, good fats help to prevent disease. On the other hand, consumption of bad fats can lead to serious health problems. So, you need to develop a clear concept on both good fats and bad fats.

Biologically, fat is one of the micronutrients like protein and carbohydrate. Fats are also known as triglycerides. Sometimes you may get confused with “fats”, “oils” and “lipids”. But, all three are different in their structure and function. However, all of them are soluble in organic solvent but insoluble in water.

Types of yogurt based on fat content

Yogurt is a nutrient rich fermented dairy product and it contains essential nutrition such as protein, vitamin, mineral, calcium, potassium and phosphorus. Moreover, yogurt is generally produced by the function of certain microorganism. Since the article is about fats and yogurt, I will show you different types of yogurt based on its fat percentage. However, the quantity of fats in yogurt can be determined based on the type of milk used to make it.

  1. Full-fat yogurt: The percentage of fat in full-fat yogurt is around 3.3 to 4 percent and full-fat milk has also the same amount of fat. Moreover, full-fat yogurt contains a higher amount of protein, calcium and probiotics. Since it is usually made from full-fat milk, it contains all the nutrition and fats of the milk
  2. Low-fat yogurt: Low-fat, plain yogurt is made by the fermentation of low-fat or skimmed milk. Low-fat plain yogurt calories are low and it also contains nutrition and probiotics. The percentage of fat in low-fat yogurt is relatively lower than the percentage of fat in full-fat yogurt.
  3. Fat-free yogurt: The percentage of fat in fat-free yogurt is around 0.4 percent.

Trans Fats in yogurt

Yogurt contains trans fats which are also called dairy trans fats. Moreover, dairy trans fats have beneficial health impacts as well. Along with that, the most enormous dairy trans fats are available in yogurt and they are vaccenic acid and conjugated linoleic acid. However, the percentage of linoleic acid in yogurt is much higher than its percentage in milk.

Most of the fat of yogurt is unsaturated fats. Unsaturated fats are also considered as “good fats”.

Why you require fats?

Fats in the diet can increase the taste of the food. Moreover, the amount of fat can make the food more attractive by increasing texture, color and flavor of the food. Earlier I said that, a certain amount of fat is necessary for our health. However, modern diet plan contains foods with high amounts of fats. But, you need to consider the fat percentage of foods according to your requirements. Fats have both positive and negative health impacts. Now I am going to talk about the pros and cons of fats.

The benefits of fats

  • Fats are the condensed source of energy in our body. Moreover, fats contain a higher amount of calories than the proteins and carbohydrates have. While we take a rest, the reserved fat of our body provides energy by converting fat to glucose.
  • Fats provide a covering to our sensitive organs such as the liver, kidneys, etc. without the coverings, these organs would be more vulnerable to damage. So, fats work as a protector of these vital organs. Furthermore, fats function like an insulator by controlling our body temperature.
  • Fats facilitate the processing of vitamin A, D, E and K. All these vitamins are essential for maintaining a sound health.
  • Fats also contain essential fatty acids (EFA’s) which play important role in the immune system. Moreover, the human body cannot generate these essential fatty acids. Therefore, consumption of dietary fats can provide these EFA’s.

Bad sides of fats

  • Fats contain a high amount of calories. Physical exercise or a particular diet can burn calories, but the remaining calories stored in the body as fat which may result in overweight.
  • I said that, fats provide protection to our sensitive organs. But, covering of these organs with too much fat can lead to severe health complications such as fatty liver or coronary heart disease.
  • Furthermore, saturated fats are considered as “bad fats”. Consumption of saturated fats is associated with the increasing of cholesterol level.

Types of fats

There are several types of fats, which include:

  1. Saturated and unsaturated fats: Saturated fats usually result in harmful consequences in our health. Foods that contain saturated fats include red meat such as beef, pork, mutton etc.

On the other hand, our body requires unsaturated fats, which have beneficial impacts. Fishes and fresh vegetables are good sources of unsaturated fatty acids.

  1. Trans fats or hydrogenated fats: This type of fats is often treated with extra hydrogen. However, it is a nice choice to the manufacturers, but it can cause serious harms to our health after consumption. Furthermore, this type of fat lowers the level of high density lipids (HDL) and increases the level of low density lipids (LDL). Therefore, foods with this type of fats should be avoided from your diet.
  2. Cholesterol: Cholesterol is a type of fat which is found in the blood. Although, our body has the necessity of cholesterol, but an increasing level of cholesterol can cause serious health problems. The risk of facing problems gets acceleration in the people who do not do physical exercise, smoke and have high blood pressure or diabetes.

Benefits of yogurt

Yogurt is a healthy food with so much nutrition. It is a nice diet option as well. Adding the specific type of yogurt in your diet will provide you with lots of health impact. By consuming yogurt, you will be benefited in many ways. The benefits of consuming yogurt are as follows:

  • You can get the important microorganisms (probiotics) by consuming probiotics. Probiotics have importance in the digestive system. For more details…yogurt for probiotics.

Consumption of yogurt on a regular basis will help you to prevent several diseases such as osteoporosis, heart disease, diabetes etc. For more details… best yogurt for diabetics.

  • Adding yogurt on your diet will provide a better control in your weight management program.
  • Since yogurt is a fermented milk product, it provides all the nutrition present in milk. Some people, especially children do not like to drink milk. In that case, they can eat yogurt to meet the requirements of nutrition present in milk. Furthermore, the sour taste and the characteristic flavor make the yogurt more delicious to the children.
  • To maintain a healthy digestive an immune system, consumption of yogurt has an advantageous impact.
  • Yogurt is also a nice food for your baby. For more details….yogurt for baby.
  • Yeast infection can also be treated by consuming or applying yogurt directly. Although yeast infection occurs mostly in women, men can also get this infection. For more details….yogurt for yeast infection.

Other issues

Along with lots of benefits of consuming yogurt, there are several other adverse effects also related to yogurt consumption. These include:

  1. Lactose intolerance: Traditional yogurt contains the milk sugar, which is called lactose. Lactose intolerance refers to a digestive problem created by the consumption of lactose-containing foods, and it occurs in the people who are lactose intolerant. However, lactose intolerant people can also eat yogurt, because there are lots of brands of lactose-free yogurt available in the market. For more details…..lactose free yogurt.
  2. Dairy allergy: Yogurt is traditionally made by the fermentation of cow’s milk. Therefore, allergic reaction is a common with the people who are allergic to cow’s milk. But, there are alternative options for these people. Dairy free yogurt is also available in the market. For more details…..dairy free yogurt.
  3. Gluten intolerance: Gluten is a cluster of proteins. A number of people are also intolerant to gluten. Therefore, gluten-free yogurt can be a nice option of yogurt for them. For more details….gluten-free yogurt.

You can find various types of yogurt in the supermarket. These include: frozen yogurt, low fat yogurt, low fat Greek yogurt, fat-free yogurt, etc. Moreover, yogurts with different flavors such as vanilla, mango, strawberry or berry are also available.

Furthermore, yogurt manufacturers also produce organic fat-free yogurt and low-fat natural yogurt. From the supermarket, you can buy your favorite brands of yogurt.

If you take the low-fat yogurt, you need to be concerned about the low fat yogurt calories.

Low-fat Greek yogurt

Plain low-fat Greek yogurt is a lighter version of Greek yogurt. Greek yogurt has some extraordinary features as well. So, adding the low-fat Greek yogurt is a nice choice to add to your diet

Low fat yogurt calories

Since calories input and output calculation is important in a weight management program, you need to focus on low-fat yogurt calories. But, your diet chart should be made according to your doctor’s advice.

Low fat yogurt calories per 100 grams

Plain low-fat yogurt contains 63 calories per 100 grams.

Low fat Greek yogurt calories per 100 grams

Low-fat Greek yogurt contains 78 calories per 100 grams.

Low fat yogurt nutrition

A serving of 100g of plain low-fat yogurt contains the followings (an approximate value):

  1. Calories: 63
  2. Total fat: 1.26 g
  3. Sodium: 76 mg
  4. Potassium: 240 mg
  5. Carbohydrates: 7.2 g
  6. Fiber: 0 g
  7. Protein: 5.1 g

The benefits of consuming low-fat yogurt

Low-fat yogurt has a less amount of fat and calories, but it is rich in protein. Since it contains a sufficient amount of protein, consumption of low-fat yogurt will provide amino acids which are necessary to maintain the muscle tissue.

Moreover, low-fat yogurt contains sufficient amount of calcium and potassium. Calcium performs a role in developing bones as well as making the bones stronger and potassium also controls the body’s electrolytic balance.

Besides these, low-fat yogurt also contains probiotics. The role of probiotics in our digestive system is enormous. Moreover, probiotics also facilitate the body’s respiratory system to function well. Therefore, while buying a low-fat yogurt, try to pick the yogurt that contains probiotics or live active cultures.

All of these show that, you can easily add low-fat yogurt on your fat-free or low-fat diet.

Bad sides of consuming low-fat yogurt

Although you think low-fat or non-fat yogurt is healthy, but it is not as your expectation always. Moreover, low-fat or non-fat yogurt contains a large amount of sugars and most of the brands of low-fat yogurt contain about 14-18 g of sugars.

Furthermore, several brands of low-fat yogurt contain artificial colors, flavors and added sugar also. These additions make the yogurt less healthy than the regular yogurt.

However, plain yogurt is a nice option and you can add some pieces of seasonal fruits on the yogurt to make it sweet. Addition of fruits will also provide the nutrition of fruits as well as a great taste. Besides this, you can add honey or maple syrup to the yogurt as natural sweeteners and all we know that natural things are much healthier than the artificial or synthetic items.

Since low-fat yogurt contains so much simple sugar and does not contain a higher amount of fat, manufacturers involve adding extra sugar. They show the presence of sugar by writing corn syrup, cane sugar or fructose.

In addition to that, low-fat yogurt does not contain natural dietary fiber.

Why you should eat full-fat yogurt?

Sugar is also known as “white poison”. Full-fat yogurt contains the natural sugar and it tastes great naturally. So, you need to add extra sugar to it. On the other hand, low-fat yogurt often contains added sugar.

Studies have found that, full-fat yogurt is high in protein and calcium. Where, protein and calcium both play important role in preventing several diseases such as cardiovascular disease and hypertension.

Besides these, low-fat yogurt is not an ideal for babies. Low-fat yogurt can be a good option for the adult population. But, if you introduce yogurt to your baby, it should be the full-fat yogurt, because full-fat yogurt is made from full-fat milk, and therefore it contains almost all the essential nutrition of milk. Moreover, yogurt can be a nice first food option for your baby. If it is a full-fat yogurt, it will help to develop your baby’s bones as well as to make it stronger. Along with that, feeding full-fat yogurt to your baby will strengthen your baby’s digestive system, immune system and metabolic function.

Low fat yogurt for weight loss

It is much more distinct that, from various types of yogurt, low-fat yogurt is mostly preferable in a weight-loss diet plan. Although, some people may think about non-fat yogurt as a weight-loss diet, but the consumption of low-fat yogurt is much more effective in the diet of a weight management program.

While you are on a weight-loss diet, you have to consider several things. First of all, you have to know the nutritional value of foods. Then you have to identify the foods with that nutrition you require to cut your extra weight.

Besides these, the foods in your diet should be rich in calcium and protein, because protein and calcium both play important roles in reducing extra weight.

Protein and calcium both function as controlling your hunger. Foods with enough protein and calcium will provide you with satiety and it will also signal your brain not to take extra foods.

By considering these aspects, you can easily add low-fat yogurt to your weight-loss diet because, low-fat yogurt contains sufficient amount of protein and calcium.

Moreover, low-fat yogurt contains probiotics and probiotics can also help you to reduce your extra weight. It has been found that, certain probiotic strains such as specific lactobacillus species can effectively reduce body weight.

Why is yogurt good for women?

There are several reasons behind to support yogurt for including it on women daily diet. As I said earlier that, women require calcium because calcium from their body get released outside through menstruation cycle as well as breastfeeding. Therefore, they need a calcium supplement diet. So, women should include yogurt to their diet chart. Moreover, eating yogurt for 2 to 3 times a day will provide them with lots of health benefits.

So, let us see why yogurt is too good for women.

The women, who fail to meet the regular requirements of calcium, can develop osteoporosis, which may finally result in bone fractures in the wrist, spine or hip. A standard serving of low-fat yogurt contains more amount of calcium than the same serving of milk. Moreover, according to the “nutrition research”, regular consumption of yogurt provides beneficial health impacts on women.

  1. Nutritional advantages

Yogurt is rich in calcium and protein, where calcium and protein both nutrients are required and important especially for women. Moreover, a single serving of yogurt contains more protein that present in an egg or a serving of 1-Oz of meat.

Besides these, yogurt is an excellent source of vitamins such as vitamin B2 and B12. Those who are vegetarians, they require more vitamin B2 and B12, because, vitamin B2 (riboflavin) facilitates the metabolism of amino acids, fatty acids and carbohydrates. Moreover, vitamin B12 aids the synthesis of red blood cells as well as it maintains a strong nervous system.

However, yogurt also contains essential minerals such as phosphorus and the mineral aids to keep teeth and bone strong as well as it provides energy by converting protein, carbohydrates and fats to glucose.

  1. Other health benefits

Along with facilitating weight-loss and nutritional benefits, regular consumption yogurt has several other health benefits to women, which include decreasing of the seriousness of premenstrual syndrome (PMS) and preventing of urinary tract infection (UTI). Researchers have found that, consumption of calcium rich foods such as milk, yogurt and cheese may aid to reduce the severity of premenstrual syndrome.

Another study shows that, consumption of fermented dairy product such as yogurt, aids to prevent urinary tract infection as well.

Besides these, consumption and direct application of yogurt helps to treat yeast infection in women. It is true that, yeast infection mostly occurs in women and it creates an itching problem in the vaginal area. The microorganisms present in yogurt can generate an uncomfortable condition for the infectious yeast species and eventually kills it. Women can get yeast infection through several reasons and there are also some treatments with yogurt are available. For more details..yogurt for yeast infection

However, the probiotics in yogurt are also important for the women. Along with facilitating the digestion process, probiotics also help to digest lactose in women who are lactose intolerant. Moreover, probiotics make the absorption of nutrient faster and prevent other disease causing bacteria such as salmonella, staphylococcus, E.Coli etc.

Misconception

Since yogurt is a dairy product, women who are in a weight-loss diet believe that it can increase weight rather reducing weight. But, the nutrients of dairy products help to maintain a sound body function. Moreover, low-fat or non-fat dairy products including milk, cheese and yogurt contain less fat and calories. Therefore, it is not required to be worried because, regular eating of a certain amount of yogurt rather helps to lose extra weight.

I want to say that you should be concerned about consuming foods with fat. Because, all fats are not unhealthy and you need them as well. I believe you have realized the post. My attempts were to provide you with some information on yogurts and fats. Moreover, I tried to include the benefits and bad sides as much as possible. I have taken all the information from authentic sources and recent researches. Finally, I wish to conclude saying that, you must be concerned about adding a food on your diet and same as removing a food. Moreover, I suggest you to add yogurt on your diet and the type of yogurt should be your required type. Along with that, from many brands and types of yogurt, you have to pick the right one you need and you have to buy the best yogurt. Hopefully the post will be helpful for you.

Best yogurt for diabetics for Uncontrolled blood sugar regulation

best yogurt for diabetics

Eat yogurt everyday and keep diabetes away. Whether you are a diabetes patient or not you need to follow a balanced diet. A large number of people all over the world are type1 or type 2 diabetes patients. Although diabetes mellitus is a hereditary disease (I will talk about it later on), a particular diet plan is necessary to maintain. Therefore, you need to choose your suitable diet. Today, my write up includes the importance of yogurt for the diabetics, Greek yogurt for the diabetics, why need the best yogurt for diabetics and why should eat the best Greek yogurt for diabetics. Basically, I will provide you a brief on diabetes disease and I will gradually show you the benefits of consuming yogurt for diabetics and other purposes as well.

I wish to start with a brief on diabetes. So, let us move to the next.

What is diabetes?

Diabetes is simply a number of diseases associated with insulin production in the human body. Insulin is a hormone which controls the regulation of blood sugar in your body. The pancreas is the organ which releases insulin. This helps to store and use of fats and carbohydrates that you eat every day. Since diabetes is a lifelong disease, there is no cure for this disease yet. But, maintaining a proper diet will help to control your problem.

There are mainly two types of diabetes in terms of insulin production. They are type 1 and type2 diabetes. Type 1 diabetes patients cannot produce any insulin and they need to take insulin from external source. On the other hand, though the patients of type2 diabetes can produce insulin, it does not get generated in sufficient amount. Therefore, controlling food intake and adding required foods to the diet can play an important role to control type2 diabetes. Yogurt can be a good food to control this type. I will try to focus on type2 diabetes and the role of yogurt on this later on.

What to eat with diabetes?

I have already said that, diabetes is a lifelong disease and the people with diabetes need to control their food intake throughout their life.

  1. Carbohydrates:

Our body requires a particular amount of carbohydrates, but you need to be choosier about carbohydrate intake if you are a diabetic. You have to consume the natural grains such as brown rice and flours instead of processed grains.

  1. Fruits and vegetables:

Fresh fruits and vegetables are very good for the health as they are sources of vitamins, minerals and antioxidants. But, for the diabetes patients, vegetables with high carbohydrates such as potato, corn and fruits with high fructose should be avoided.

  1. Proteins and fats:

You need to take proteins from plant source instead animal source because it may increase cholesterol level. You also need to cut foods with high amounts of fats from your diet. Along with that, kidney problems are also sometimes associated with diabetes. Therefore, doctors prescribe to avoid foods with high protein percentage. Several vegetables such as beans, bottle gourd etc. are also should be avoided because they may increase the level of uric acid and interrupt normal kidney function.

  1. Drinks and beverages:

Drink fresh water as much as you can. You have to remove drinks and beverages with high sugar content such as regular beer or energy drinks. Soft drinks are usually sugar rich beverages. So, you need to avoid these or go for a diet beverage.

  1. Dairy:

You may drink low fat or skimmed milk. Low fat yogurt is a good food for the people with diabetes. It is important to choose the best yogurt for diabetics, more importantly, the best Greek yogurt for diabetics.

What is yogurt?

Yogurt is simply a fermented milk product.  It is produced by the fermentation occur by the lactic acid bacteria. It has a thick and creamy texture and also has a characteristic flavor. People of all age groups can consume yogurt. Introducing starter culture to the milk provide with lots of probiotics (for more information on yogurt for probiotics…). Probiotics have numerous functions in keeping our gut health fine. There are various forms of yogurt available in the market. Several forms of yogurt include yogurt drink, vanilla yogurt, Greek style yogurt, low fat yogurt, sugar free or low sugar yogurt ( for more details about sugar free and low sugar yogurt please see…..), dairy free yogurt ( see my previous article to see more…), lactose free yogurt, etc. But, I suggest you to select the right type of yogurt according to your requirements. Moreover, you should read the label of the product carefully. On my previous articles, I have tried to show you regarding these facts.

Can diabetics eat yogurt?

If you are a diabetic, yogurt can be a very good option to add to your diet. There are lots of health benefits of yogurt including controlling diabetes. Yogurt is full of essential nutrition and low in carbohydrate. Therefore, it will not increase your blood sugar level. Most importantly, your yogurt must be sugar free. So, it needs to buy the best sugar free yogurt for diabetics. Moreover, you also need to choose the best sugar free Greek yogurt for diabetics.

On my previously published articles, I have talked about a lot about the beneficial impacts of consuming yogurt. Now I will show you why need yogurt for diabetics and why need Greek yogurt for diabetics.

What researches say?

Yogurt is a fermented food which is full of beneficial bacteria. These bacteria are called probiotics. I also have talked about the important facts of yogurt for probiotics in my other articles. These probiotics have good impacts on our gut health. Though researches on gut health is still continuing, gut bacteria have multiple roles in our health such as controlling overweight and diabetes.

Although the researches on the role of yogurt in diabetics is still ongoing and how yogurt can help controlling diabetes is uncertain, researches done so far have found several useful impacts of yogurt in diabetics.

Yogurt and type2 diabetes

Earlier I said that patients with type2 diabetes have a decreased amount of insulin production. Moreover, their body cells generate a hostile condition to accept insulin, which results in a high blood sugar level. According to a recent research, yogurt consumption can reduce the risk of type2 diabetes by 18 percent.

Best Yogurt for diabetics

Low fat yogurt can be a preferable option for diabetics, because low fat yogurt is full of improved quality carbohydrates and proteins. Along with that, it the harmful increase of blood sugar. The amount of calcium present in yogurt also helps to decrease the risk of type2 diabetes. Therefore, you need to consume the best yogurt for diabetics. Several important facts about yogurt are as follows:

What makes yogurt so important?

  1. Rich in nutrition: Yogurt is a food with essential nutrition. These include, vitamin B2, vitamin B12, and vitamin D, magnesium, potassium, protein and calcium. Yogurt is rich in calcium and calcium intake through yogurt can prevent osteoporosis.
  2. Active metabolic function: Metabolism is an important function of our body. A sound metabolism can also help to lose your weight. Consuming low fat yogurt enhances body’s metabolic functions, and thus it reduces body weight.
  3. Improved digestion: consuming yogurt can also enhance your digestion process. The probiotics of the yogurt help to maintain a balance of microorganisms which ensure a better digestion of food.
  4. Reduce risk of hypertension: Consumption of low fat yogurt or low fat Greek yogurt has significant evidences of reducing high blood pressure.
  5. Fight against infectious diseases: Yogurt is also used in yeast infection. Yeast infection is mainly common in women. Yogurt contains lactobacillus acidophilus which kills the yeast by producing hydrogen peroxide. For more about yogurt and yeast infection and the procedures of using yogurt please see…..

What to look for in a yogurt?

As I said earlier that it is much important to choose the best yogurt for diabetics. You are more likely to get a balanced amount of nutrition and probiotics by consuming the best type of yogurt from the supermarket. If you are a diabetes patient, you need to follow a guideline to choose the right type of yogurt for you. Now I will provide you some suggestions to choose the best yogurt for diabetics.

  1. See the sugar content: Since people with diabetes have uncontrolled blood sugar regulation, they need to avoid sugar rich food products. There are brands of sugar free or low sugar yogurt available in the market. Consuming sugar free yogurt will help you to keep a sustainable blood sugar level.
  2. See the amount of fat: You also need to go for a low fat yogurt. Consuming low fat Greek yogurt will help you to keep the blood cholesterol level low. Therefore, my suggestion is to buy the best Greek yogurt for diabetics.
  3. Look for the amount of carbohydrates: Carbohydrates can also increase your blood sugar. Along with that, yogurt with some toppings may contain added sugar as well. So, it needs to consume the Greek yogurt for diabetics. Because, Greek yogurt is different from regular yogurt and in contain low sugar and fat.

Comparison between Greek yogurt and regular yogurt

Greek yogurt is apart from regular yogurt by several ways. Firstly, Greek yogurt is strained for multiple times than regular yogurt production and this straining process removes much of the whey. Secondly, the amount of sugar and fat is also low in Greek yogurt. Therefore, adding plain, sugar free Greek yogurt in the daily meal for patients with diabetes and hypertension is a great idea. Finally, Greek yogurt is typically high in protein and low in carbohydrates. All these aspects show the beneficial health impacts of consuming Greek yogurt.

Now I will show you the ways of consuming yogurt if you are a diabetic patient.

How to have yogurt in your diabetes?

  1. Yogurt in your breakfast: For a nutrient rich breakfast, you can eat plain low-fat Greek yogurt. You can also have some seasonal fruits as the toppings of the yogurt. But, you should consider about the sugar percentage of the fruits. Therefore, you should avoid high sugar content fruits and you may eat apples, peaches or berries.

Traditionally honey is used to make Greek yogurt sweetened. Honey is basically a simple sugar, but it can increase calories and make the blood sugar level higher. But, if you do not have much problems with consuming carbohydrates, you may add a little amount of honey to your yogurt to make it sweet rather using artificial sweeteners. On the other hand, some diabetes patients are advised to add carbohydrates to their meal. In that case, they can eat fruits or whole wheat toasts rather using honey.

Whole grains and fruits have proteins and fiber, which are essential nutrition for the body. Adding fruits and whole grains with the yogurt will increase your total carbohydrate intake.

  1. Yogurt as food dressings: We randomly use a variety of dressings to make food more attractive and delicious. Some of these dressings available in the market has high sugar and fat content. For the diabetes patients, these types of dressings are so harmful since these are responsible for increasing blood sugar level as well as blood pressure. On the other hand, sugar free and low fat yogurt is almost similar in taste but healthier than those dressings. Therefore, you can easily use yogurt as a dressing to make your foods so yummy.
  2. Yogurt in smoothies: You can add yogurt in smoothies and you have to use low fat yogurt. Addition of yogurt in your smoothies will make it thicker and provide the characteristic flavor of the yogurt.
  3. Customize your yogurt: You can make your yogurt in your own way. Since yogurt is basically a dairy product, there are several other impacts of yogurt as well. Now I will show you some aspects about this.
  • Lactose free yogurt: lactose is the milk sugar. There are a large number of people with lactose intolerance and their stomach does not have the capacity to digest lactose. This phenomenon occurs due to the lacking of lactase enzyme in their enzyme. Therefore, they require a lactose free formula. As yogurt is an essential food product, people with lactose intolerance require lactose free yogurt. For more details on lactose free yogurt……
  • Dairy free yogurt: Yes! Yogurt can be a dairy free. People with allergy to milk require this type of formula. You can use alternative milk, such as coconut or soy milk to make dairy free yogurt. Starter cultures are available in the market, which will provide you required probiotics in the yogurt. But you should avoid adding extra sugar or artificial sweeteners or colors to the yogurt. For more details on dairy free yogurt….

How yogurt prevents diabetes?

Consuming yogurt regularly or at least four or five times a week may decrease the risk of developing type2 diabetes. A recent research of United Kingdom finds that people with highest yogurt consumption have a 24 percent reduced risk of developing type1 diabetes in contrast to the people who does not consume yogurt.

Researches also show that yogurt contains probiotics and a particular type of vitamin K which both have the capacity to protect diabetes.

The researches on the connection between yogurt consumption and preventing diabetes do not provide distinct results yet, but provides several hypotheses which show the beneficial aspects of yogurt in preventing diabetes.

A study of the Harvard School of Public Health provides a hypothesis is that the probiotics in yogurt may reduce the inflammation and help to increase insulin sensitivity. But, this hypothesis requires more clinical trial to provide clear evidences.

The amount of protein and potassium in yogurt, also help to prevent diabetes.

Although diabetes is a hereditary disease, it also can develop if the person does not follow a disciplined lifestyle. Obesity or overweight is a major cause of developing diabetes. Moreover, it is also associated with developing other diseases such as kidney problems, hypertension etc. Consumption of yogurt regularly helps to improve the immune response and provide an excellent metabolic function and thus it can reduce your weight. Since overweight is a major cause of diabetes, consumption of yogurt can protect you from diabetes by cutting your extra body mass.

Finally, I want to end up saying that, yogurt is a nice option to add in the meal for the diabetics. Through the article I have tried to provide you important information about the importance of yogurt to prevent diabetes. This article will also provide you with beneficial health impacts of consuming yogurt. Although the researches associated with diabetes management and yogurt are still ongoing, but the hypotheses are much helpful to give an idea about the importance of yogurt as well as the advancement of further researches. So, I suggest you to consume yogurt if you are a diabetes patient and if you are not, then you should also eat yogurt regularly to prevent diabetes. All the information in the article is based on recent researches and hopefully this information will provide you something interesting or new to you.

Gluten free yogurt: If you have Gluten intolerance

Gluten free yogurt

On your breakfast, you probably take wheat bread. Do you know that wheat contain gluten? May be you are fine with gluten and therefore you are not concerned about gluten. But, there are people with gluten intolerance and consumption of foods that contain gluten can cause problems associated with the body’s several functional systems. So, today, my write up includes gluten and gluten intolerance, positives and negatives of consuming gluten-free foods, etc. Moving on the post, hopefully you will be able to know some new aspects as well. For several reasons, you may need to go for gluten-free. If you or your doctor identify you are intolerant to gluten, you have to follow a gluten-free diet. I suggest you to take the gluten-free yogurt. Since, yogurt has several other health benefits, you should eat gluten free yogurt and, especially, you can consume gluten free Greek yogurt. The Greek yogurt is unique in flavor, texture and nutrition. So, it will be a nice choice to add gluten free Greek yogurt to your gluten-free diet. Besides these, you might say that, is yogurt gluten free? Or even you can ask me that, is Greek yogurt gluten free? You need not to be worried. I will answer your question and I believe my post will make your confusion clear.

What is gluten?

Gluten is basically a combination of several proteins. It is mostly found in cereal crops such as wheat, rye, spelt and barley. Since, the cereal foods we take most is wheat, gluten is mostly consumed by us through wheat based foods.

There are two major proteins present in gluten. They are glutenin and gliadin. Of these two, gliadin is usually responsible for most of the negative health problem associated with gluten consumption.

When you mix the wheat with water, it will provide a sticky form and it provides the dough with an elastic form. This elasticity makes the dough rise when you bake it. But, this rise of dough is not similar to the rise of the dough by yeast.

The naming of gluten is interesting. Since, mixing of wheat with water produces a glue-like form, it has been named from “glue”.

The facts about gluten are still arguable. Most of the sources say that, it is alright for everyone except the people with celiac disease. On the contrary, health specialists claim that, consumption of foods with high gluten can cause harmful consequences on health. So, it is clear that there are distinct controversies related to gluten.

What is gluten free?

Gluten free simply means a diet chart that does not contain any foods with gluten. If consumption of gluten foods create problem for you, you should follow a gluten-free diet.

Gluten free diet

In your gluten free diet, you can add gluten-free yogurt. Moreover, you can also add gluten free Greek yogurt.

A gluten free diet refers a diet which stringently excludes gluten. Although, gluten can also be found in oats, addition of oats in a gluten-free diet is still controversial because, oats can be cross-contaminated with other gluten-containing cereal crops.

Consumption of gluten-containing foods can cause health problems in people with gluten intolerance. These problems include:  celiac disease, non-celiac gluten sensitivity, gluten ataxia, dermatitis herpetiformis and wheat allergy. In the people with these problems, gluten-free diet has been established as an effective treatment. On the other hand, several studies showed that, maintaining a gluten-free diet cannot fully recover celiac disease. But, this can occur due to the inappropriate following of a gluten-free diet.

The proteins of gluten have less nutritional and biological value as well. Moreover, the cereal crops that contain gluten, are not that much essential in the diet for human. Along with that, an unbalanced and undetermined gluten-free diet can also lead to nutritional lacks.

Why need a gluten-free diet?

Basically, following a gluten-free diet is required to keep away the problems associated with gluten-containing food consumption.

Many people can be wondered if the need to be concerned about a gluten-free diet. For example, people with celiac disease which is an auto-immune disease, need to strictly follow a gluten-free diet. However, celiac disease is not so common in people, but it can pose harmful consequences (damage to the area of the small intestine) if it remains undiagnosed or untreated.

In addition to that, if you face the symptoms of celiac disease and gluten sensitivity after consuming gluten-containing foods, you should consult with your doctor immediately. Because, doctor can provide you with wright suggestions and diagnostics and it will protect you from negative health consequences.

Is yogurt gluten free?

Now you can ask me that, “is yogurt gluten free?” I will say “yes”. Except some, most of the yogurts are gluten free. Moreover, most of the cheeses and milk are also gluten-free.

I have earlier said that, gluten is a group of protein found in several cereal crops such as wheat, oat, barley, rye, etc. Therefore, foods produced from these cereal grains such as bread or pasta also contain gluten. Moreover, foods from other food sources are also gluten-free if they do not have any added ingredients which contain any cereal crops that contain gluten.

For example, several brands of yogurt have granola toppings or contain added flavors and other ingredients which may contain gluten.

Why gluten is harmful for some people?

Most of the people do not have any problems with gluten. But, consumption of gluten-containing foods can create problems for the people with particular health conditions.

Earlier I said the name of the health problems associated with the consumption of gluten-containing foods. Now, I will try to provide you with a brief about those problems.

  1. Celiac disease: This disease is also spelled as “coeliac” disease. This disease is the most dreadful form of gluten intolerance and it affects almost 1 percent of the total population. This disease is an autoimmune disease and during the disease, the body treats gluten as an out comer. Moreover, the body’s immune e system attacks the lining of the gut as well as gluten.

Attacking of the gut by the immune system causes damage to the gut wall. Besides this, this phenomenon also creates anemia, nutrient deficiencies, digestive problems and several other health problems as well.

Most of the symptoms of celiac disease include digestive disorder, damage of the tissues in the small intestine, diarrhea, constipation, bloating, rash in skin, depression, weight loss, etc. On the other hand, some people with celiac disease may not face any digestive problems, but they can feel tired or anemic.

Since the symptoms of celiac disease are not distinct enough, it is quite hard to diagnose the disease. Moreover, researches show that, almost 80% of the people with celiac disease cannot understand that whether they have the disease or not.

  1. Non-celiac gluten sensitivity: In many people, a diagnosis of celiac disease do not show positive result but they still negatively react to gluten. This phenomenon is called non-celiac gluten sensitivity. The total number of the people with this problem has yet not been identified, but an approximate value is around 13% of the total population.

Non-celiac gluten sensitivity includes many symptoms of celiac disease. However, the symptoms include diarrhea, tiredness, bloating, depression and stomach pain. Moreover, the symptoms usually appear hours or even days after the gluten has been ingested.

It has been clinically recognized that, non-celiac gluten sensitivity is less serious than the celiac disease. In most of the cases, gluten sensitivity can be overcome just by following a gluten free-diet.

Researchers have also found that, gluten sensitivity does not increase the intestinal permeability which is a characteristic of celiac disease. However, increasing intestinal permeability allows toxins, bacteria and undigested proteins of foods to pass through the gastrointestinal barrier into the bloodstream. Moreover, these occurring can lead to severe autoimmune disorder.

In addition to that, non-celiac gluten sensitivity is different from a wheat allergy.

  1. Wheat allergy: Wheat allergy is also a problem associated with the consumption of foods made with wheat. The symptoms of wheat allergy include gastrointestinal problem which is also similar to the symptoms of celiac disease and non-celiac gluten sensitivity. However, symptoms of wheat allergy onset faster than those two and it occurs from minutes to hours.

Gluten free yogurt

For a long period of time yogurt has been established as a safe breakfast choice for the people who are on a gluten-free diet. But, several yogurt manufacturing companies are gradually adding gluten containing cereals in yogurt. Therefore, people who are on a gluten-free diet, need to be more concerned while buying a yogurt. Moreover, yogurt manufacturers are now increasingly adding seeds and cereals to the yogurt in order to capitalize their business.

Earlier I have talked about oats that can be cross-contaminated with other gluten-containing cereals. Therefore, the addition of oats without processing it or removing the gluten can cause problematic consequences. But, it does not mean that the addition of oats in yogurt has been always unsafe, because some manufacturers use gluten-free oats in yogurt. Moreover, to be gluten-free, it needs to fulfill the FDA (Food and Drug Administration) requirements.

Gluten-free Greek yogurt

If you ask me a question that is Greek yogurt gluten free? I will say “yes”.

Although most of the yogurts are gluten-free, some brands of Greek yogurt may contain additional ingredients which may contain gluten as well. Therefore, you need to carefully choose the gluten-free Greek yogurt.

The most popular type of Greek yogurt is plain, whole-milk Greek yogurt. Moreover, the production of the most famous brands of Greek yogurt involves just using of a couple of ingredients. The ingredients are whole milk and live active cultures. This type of Greek yogurt is strained for several times to remove much of the whey. Since, it is produced just using whole milk and live cultures and it does not contain any added ingredients, it is more likely to be gluten-free.

Several types of low-fat or non-fat Greek yogurt are made with only milk and live cultures. But, others may contain additives to stabilize such as pectin or gelatin. These yogurts are often labeled “Greek style”. In that case, you need to be confirmed whether it is gluten free or not.

Although you can find flavored gluten-free Greek yogurt, there are some brands of flavored Greek yogurt which contain additives with gluten. Therefore, you have to observe the label properly. I will talk about how to buy the gluten-free yogurt and what to see on the label later on.

Positive heath impacts of yogurt

I have talked much about the benefits of consuming yogurt on my previous articles. Yogurt has a lot of health benefits which include:

  • Yogurt is a good source of probiotics. The probiotics play a very important role in the digestion of foods. For more details…yogurt for probiotics.
  • Yogurt contains a lot of essential nutrition such as proteins, calcium, phosphorus, sulfur, vitamins and minerals and these nutrition are required for our body. Moreover, consumption of yogurt on a regular basis ensures a better immune response and a nice metabolic function.
  • For the women, consumption of yogurt has lots of benefits. Consumption of yogurt can prevent osteoporosis. However, women can lose calcium due to breastfeeding as well as their menstruation. Therefore, consumption of yogurt is necessary for women since it can fill the loss of calcium.
  • Yogurt is a nice food for the babies as well. Feeding yogurt to your baby will be helpful for the development of your baby’s bone and immune system. For more details….yogurt for baby.
  • Consumption of yogurt also capable of losing your extra weight. Therefore, yogurt is a nice option in a weight management diet. For more details….yogurt for weight loss
  • Consumption of yogurt can treat several digestive discomforts such as irritable bowel syndrome, diarrhea, constipation, bloating, etc.
  • Yogurt can also be used in treating infectious diseases like yeast infection. The generation of hydrogen peroxide by certain bacterial species can kill pathogenic yeast species. Moreover, yogurt treatment is also done in salmonella poisoning. For more details …..yogurt for yeast infection.

Types of yogurt

There are various forms of yogurt available in the market. From the varieties of yogurt, you need to choose the right one which is suitable for you.

  • Dairy-free yogurt: Dairy-free yogurt is made from alternative milks. Coconut milk, soy milk or rye milk is mostly used in producing dairy-free yogurt. Dairy-free yogurts are especially for the people with allergic reactions to cattle milk, such as many people have an allergy to cow’s milk. For more details….dairy free yogurt.
  • Lactose-free yogurt: Lactose-free yogurt is a special kind of yogurt. As yogurt is a fermented milk product and the main ingredients of producing yogurt is milk, yogurt can also contain lactose which is a milk sugar. Lactose-free yogurt is generally for the people with lactose intolerance. For more details…..lactose free yogurt

There are many brands of yogurt available in the markets, which are of different flavor and color. Especially, children much like the flavored yogurt such as vanilla, strawberry, mango or berry flavored yogurt.

You can also make yogurt at home easily. To make yogurt at home, you can follow some recipes. You will just require a few ingredients to make yogurt in your own way. The making of yogurt involves the boiling of milk, cooling the milk and adding a little amount of previously made yogurt or live active cultures and allowing the mixture to rest for a period of time. As the time goes on, the fermentation process continues and after 7-8 hours of fermentation, you will get a nice and delicious yogurt. You can also preserve your homemade yogurt by freezing at a certain temperature.

How to know whether you are gluten intolerant or not?

The most common symptom of gluten intolerance is digestive problems. Moreover, you may also face anemia or weight loss.

If you face problems with the consumption of gluten-containing foods, first you have to ask your doctor to diagnose whether you have celiac disease or not.

There are two major ways to identify celiac disease. The ways are as follows:

  1. Test your blood: Your blood sample can undergoes for several tests to for screening antibodies. The most common test is tTG-IgA test. If the test shows positive results, a tissue biopsy is required to confirm the result of the blood test.
  2. Biopsy of tissues from small intestine: in this test, tissues has been isolated from the small intestine and it is observed to test whether there is a damage or not. If tissue damage is identified, there must be celiac disease.

If you can identify that you have developed celiac disease, you have to consult with your doctor before starting a gluten-free diet and it will make the diagnosis easier.

However, if you do not have celiac disease, you should strictly follow a gluten free diet for several weeks to identify whether the symptoms develop or not.

After that, you have to introduce gluten-containing foods again to your diet to see whether the symptoms return or not.

After completing these processes, you might be able to identify your problems.

A gluten free diet

To make a gluten-free diet, you have to know the foods that are gluten-free and gluten-containing. Now I will provide you a list with gluten-containing and gluten-free foods.

Foods with a higher gluten amount

  • Wheat
  • Rye
  • Spelt
  • Barley
  • Bread
  • Cereal
  • Pasta
  • Beer
  • Cake, pastry and cookies

Gluten-free cereal crops

  • Corn
  • Rice
  • Flax
  • Millet
  • Sorghum

Gluten-free foods

  • Fish and meat
  • Dairy products (Yogurt)
  • Eggs
  • Fruits and vegetables
  • Nuts
  • Fats

Most of the yogurts are gluten free. Therefore, you can add gluten free yogurt to your diet without any confusion. Moreover, gluten free frozen yogurt is also a nice choice to consume.

How to buy gluten free yogurt?

While buying gluten free yogurt, you have to consider several matters.

  • You must read the label carefully. Because, some flavors or ingredients may contain gluten. To be confirmed, you can also contact with the company.
  • Look for the “gluten-free” label or see the amount of gluten, whether it meets the FDA requirements or not.
  • You need to avoid the yogurt where “may contain wheat ingredients” is written on the label.
  • You have to avoid buying flavored yogurt with granola, modified food starch, artificial colors, thickeners, nuts, chocolates and candies in their ingredients list.

You also need to buy your desired type of yogurt from a renowned shop as well as the yogurt should be manufactured by a reputed company. Because, buying a product of a reputed company, increase the chance of getting a good product.

Things to be considered before starting a gluten-free diet

It is not necessary to follow a gluten-free diet if are not gluten intolerant. Moreover, people with certain health conditions require foods with gluten. There are both benefits and bad sides of following a gluten-free diet. The side effects of going a gluten-free diet may pose both positive and negative impacts on your health depending on your problem.  Now, I will be focusing on these.

The benefits of following a gluten-free diet:

First of all, following a gluten-free diet will help to keep away the problems associated with gluten-containing food consumption.

Moreover, a gluten-free diet may help to reduce digestive problems such as irritable bowel syndrome, bloating or diarrhea.

For the treatment of celiac disease and non-celiac gluten sensitivity, stringent maintaining of gluten free foods is the only option.

Bad sides of going for a gluten-free diet:

I have already said that, before going gluten-free you need to consult with your doctor. Because, starting a gluten-free diet without any valid reason may cause the emergence of other health problems.

The biggest negative side of a going gluten-free is missing the healthy and balanced diet. But, if you are gluten intolerant, you perhaps have no other options but avoiding gluten in your diet.

Gluten is mostly found in whole grains and whole grains are rich in fiber. So, by cutting down these grains, you are going to lose essential fibers which facilitate the digestion process.

To conclude, I wish to say that, you must avoid foods with gluten content if you have gluten intolerance. I tried to make you understand about several facts on gluten, diseases associated with gluten-containing foods and the benefits and bad sides of following a gluten free diet. Along with that, I have briefly talked about the benefits of consuming yogurt as I did on my other posts as well. I have also tried to provide information from recent researches and authentic sources. I finally suggest you to eat gluten free yogurt and gluten free Greek yogurt if you need to follow a gluten-free diet. The write up will hopefully meet up your questions which were “is yogurt gluten free?” and “is Greek yogurt gluten free?” From my article you will get important information and I believe it will be helpful for you.

Best yogurt for weight loss for Overweight or Obese? .

Best yogurt for weight loss

Are you concerned about your weight? Is it normal or gaining higher and higher day by day? Your diet is mostly responsible for your weight and if you are overweight, you must need to decrease your weight. Today, I will give you some tips on how you can lose weight. It is much important to add some food as well as cut some food from your diet to maintain the desired weight of your own. To lose your weight, I highly suggest you to take a particular amount of yogurt on a regular basis. Now you may think that, is yogurt good for weight loss? I will say “of course” and this write up is all about the best yogurt for weight loss. I have also talked about Greek yogurt on my previous articles and I must say you need to pick the best Greek yogurt for weight loss. Moreover, yogurt is also a weight watcher powered food. Therefore, you need to choose the best yogurt for weight watchers.

Please Check: ZonePerfect Nutrition Snack Bars, Strawberry Yogurt

Yogurt and weight loss

Yogurt has been consumed for centuries to facilitate digestion but it is newly discovered that yogurt can reduce your weight quickly.

Without any confusion, adding yogurt to your diet is a great idea if you want to control your weight. Therefore, you need the best yogurt for weight loss. Why you consume yogurt for weight loss and how yogurt consumption facilitates weight loss, by moving on the write up you will get all of these I believe.

All over the world, obesity is a serious issue. Moreover, this problem gets an acceleration through the consumption of foods with a higher amount of calories, fats and sugars.

Since obesity and overweight, both are concerning matters, you have to know what are they and how to cope up with these. Moreover, you have to know about the diet chart that you have to follow. Following a particular diet chart is important to reduce your overweight as well as to retain a healthy body weight. So, by moving to the post, you will hopefully get acquainted with them.

Obesity

Obesity is a problem associated with gaining much fat on the body. Mathematically, a person can be considered as an obese if his/her body mass index (BMI) is over 30 kg/m2. Obesity and overweight is different health problems. You can become obese if you consume more calories than you require. Basically, obesity is mostly caused by overeating, lack of physical exercise and genetic make up. The balance between calories input and calorie output varies from person to person. Obesity can increase the risk of serious health problems such as diabetes, cardiovascular disease, stroke etc.

Obesity treatment

Bringing change in the diet and doing exercise are the main treatments of obesity. Earlier, I have already said that diet is an important factor to prevent and control obesity. If you are an obese, you must control your diet and you have to avoid foods with a higher percentage of fats and calories. I suggest you to consume the best fat free or low fat Greek yogurt to consume. Because, yogurt is a food which has a lot of beneficial health impact and it also has uses in treating diseases. So, you need the best Greek yogurt for weight loss.

In addition to that, in obesity treatment, you need foods which can reduce your appetite. Yogurt is a food which can reduce your appetite.

Overweight

Overweight simply refers to weighing too much. Overweight is not like as obesity. Your body muscle, bones, fats, body fluids, etc. can develop your weight. The cause of being overweight includes smoking, alcoholism, hormonal imbalance (hypothyroidism), lack of physical exercise, lack of nutrition, weak metabolic function, genetic construction etc. Overweight is classified by calculating the BMI of a person. If the BMI of the person is 25 or more, the person can be considered overweight. Being overweight can increase the risk of several diseases as well. The treatment is just like as the treatment of obesity.

BMI

BMI refers to body mass index. The body mass index is a value derived from calculating the body mass and the height of a person. It is expressed in units of kg/m2.

According to the BMI value, it can be identified that whether the person is underweight, normal weight, overweight or obese.

Why you should control weight?

Many researchers have found that being obese and overweight can lead to serious disease. Moreover, gaining much weight is also considered as the source of several diseases. Therefore, controlling your weight is a must. It is important to maintain a normal BMI. Since, overweight can cause diseases, your weight should be controlled to keep these diseases away from you. Moreover, prevention of gaining overweight will also prevent the risk of having these diseases as well.

How to lose your weight?

To reduce your weight effectively, you must need to focus on the calorie intake. You have to make a diet chart with foods that contain low calories.

According to the dieticians, a weight loss diet chart should contain foods with high protein, calcium, fiber and foods with less amount of carbohydrates.

The foods of your diet chart also should be rich in nutrition, which are capable of reducing weight.

The foods should not be with extra sugar and fat. Therefore, you need to go for a sugar-free and a fat-free or a very low-fat diet plan.

Besides these, you have to do physical exercise regularly for a period of time. Physical exercise will help you to burn your extra calories and fats.

Is yogurt good for weight loss?

Without any confusion, yogurt can help to lose your weight. Choosing the best yogurt for weight loss and more precisely choosing the best Greek yogurt for weight loss will help you to get more precise action against gaining overweight.

What researchers say?

A recent research shows that, yogurt is a food to lose weight. According to a research published in Nutrition, Metabolism and Cardiovascular Diseases of the University of Navarrah in Spain shows that, consumption of a particular amount of yogurt on a regular basis can reduce being overweight by 20 percent and obese by 38 percent.

Best yogurt for weight watchers

Some foods are weight watchers powered and yogurt is one of them. The properties of weight watcher foods mainly include the capacity of controlling weight and preventing from being overweight. So, you should consume the best yogurt for weight watchers. I have to mention that, Greek yogurt is a weight watcher powered food and therefore, you need to pick the best Greek yogurt for weight loss.

How yogurt helps in weight management?

  1. Yogurt burns fat: Perhaps you do not know that yogurt has an excellent capacity of burning fats and can facilitate weight loss. According to a new study, adding yogurt to your diet may accelerate your body’s fat burning mechanisms and gear up your weight loss. The researchers also showed that, obese persons who consumed three servings of yogurt a day reduced 22 percent of more weight and 61 percent of more body fat. Moreover, yogurt eaters also lost 81 percent of fat around their stomach than the persons who did not consume yogurt.

Yogurt is a good source of calcium and the calcium of yogurt may help burning body’s fat. When your body does not have enough calcium, your brain signals to intake food. On the other hand, consumption of foods with high amounts of calcium reduces the brain signaling for food intake. Thus, it reduces hunger. Therefore, sufficient calcium intake can reduce body’s fat.

  1. Probiotic action: Yogurt is a good source of probiotics. Probiotics are body’s essential microorganisms. The probiotics of bacteria have an excellent mechanism of controlling weight. Moreover, probiotics help to maintain a healthy digestive system by balancing the gut microorganisms and suppress the development of harmful bacteria.

In addition to that, probiotics help to reduce inflammation, develop insulin sensitivity in both diabetic and non diabetic patients and it also decreases the cortisol level. All these actions of probiotics help to reduce your body’s fat.

For more details…. “Yogurt for probiotics

  1. Protein function: Yogurt is a good source of protein and the percentage of protein in yogurt also help to reduce weight. Adding enough protein to your meal will provide you with fullness and also help you to eat less for the next meal. According to the researches, protein plays three functions in weight loss. They are as follows:
  • After eating your meal, you need to be satisfied with your meal. Because, your foods have to meet your hunger as well as satiety. The protein portion of your foods helps to maintain this. Proteins are essential for our health and it provides fullness after eating, which prevent overweight by moving you away from eating much.
  • It also boosts up the metabolic function and energy expense which also has effects on satiety. Moreover, protein is the nutrition which has the most impact on diet based metabolism.
  • Along with that, protein helps to keep regular muscle mass during on a weight loss diet. Moreover, proteins enhance the growth of fat free mass on the body.
  1. Action of fiber: A study shows that, absence of sufficient fiber in food enhances the risk of several diseases such as diabetes, cardiovascular disease, obesity and overweight, etc. Therefore, addition of a sufficient amount of dietary fiber in the diet is also important.

Consumption of foods with a higher amount of fiber helps to increase the release of hormones which signal fullness.

Plain yogurt usually does not contain fiber. Some yogurt manufacturer companies produce yogurt with added fiber. They initially use inulin (a polysaccharide obtained from plant and it is a soluble fiber) as the source of fiber. Inulin absorbs water and reduces the rate of the movement of foods through the digestive system. Commercially manufactured yogurts also contain other synthetic compounds such as maltodextrin or polydextrose and fiber obtained from soy hulls, oats or sorghum.

According to a research by the scientist of the University of Washington, yogurt products that contain inulin, not only help you to fill the requirements of daily fiber requirement, it may also reduce your weight by decreasing your appetite.

Keep in mind: Researchers also say that, yogurt with added fiber may do not have sufficient amount of other nutrients such as proteins, vitamins, minerals and antioxidants present in natural sources of fiber.

You can eat yogurt with added fiber, but you should go for unprocessed fiber foods to lose your weight. Besides these, you can make your yogurt with rich in fiber by adding nuts, seeds or fruits etc.

Other benefits of yogurt

Consumption of yogurt regularly provides a lot of health benefits along with weight loss.

Consumption of yogurt develops the regular release of insulin hormone and thus it helps to control diabetes. For more details…. “Yogurt for diabetics”. Besides these, yogurt consumption also helps to prevent cardiovascular diseases.

Yogurt contains probiotics which improve the gut health and it ensures the healthy digestion of food.

The calcium of yogurt helps to prevent osteoporosis as well as making the bones much stronger.

Feeding yogurt to your baby will help to develop his/her bones and digestive system gradually. For more details….. “Yogurt for baby”.

Consumption of yogurt boosts up the function of the immune system as well as developing the metabolic functions.

Yogurts have also used in the treatment for infectious disease. For example, yogurt has a broader use in treating yeast infection. For more details… “Yogurt for yeast infection”. Moreover, consumption of yogurt can also prevent salmonella infection.

Do you still thinking that is yogurt good for weight loss? Well, I will now show you the facts about Greek yogurt.

Greek yogurt for weight loss

The taste and the characteristic flavor of the Greek yogurt make it more attractive to its lovers. Greek yogurt contains more protein than regular yogurt and this provides the Greek yogurt with weight loss mechanism. If you are concerned with your weight, adding the best Greek yogurt for weight loss to your diet will be a nice option. Besides these, Greek yogurt can be considered as the best yogurt for weight watchers.

Nutrition facts about Greek yogurt

Greek yogurt usually contains much amount of nutrition than regular yogurt. The production process of Greek yogurt involves a multiple straining process which helps to remove the whey as much as possible. Moreover, Greek yogurt is also rich in protein, calcium, vitamins, minerals and antioxidants. Besides these, Greek yogurt is also low in sugar and fat content.

Greek yogurt and weight loss

Earlier I have talked about the role of protein and calcium in reducing weight. Although Greek yogurt contains a less amount of calcium than regular yogurt, it still can be added to your weight loss diet plan. Plain and non- fat Greek yogurt contains a higher amount of protein which facilitates weight loss.

Greek yogurt diet plan to lose weight

When your destination is to lose weight, consume non-fat Greek yogurt to get the best result. Plain non-fat Greek yogurt contains a less percentage of calories than the regular yogurt.

You can consume a particular amount of Greek yogurt in your breakfast. You can make it much tastier by adding some pieces of seasonal fruits also

You can also eat Greek yogurt after your dinner as well. Eating yogurt after meal will help your digestion process.

Along with that, in a weight loss program, you should consume around four servings of plain non-fat Greek a day.

Why you need the best yogurt for weight loss?

If you are on a weight loss diet, you definitely need the best yogurt for weight loss. I have earlier talked about the mechanism of yogurt in weight loss. Picking up the best yogurt for weight loss will definitely help you to get most of the benefits of yogurt to lose your weight.

How to choose the best yogurt for weight loss?

You need to consider the following things while you are going to buy a yogurt for your diet plan.

First of all, you need to buy yogurt from a renowned shop as well as from a reputed company. Because, buying the product of a reputed company will probably give you the best product.

You must see the amount of calories present in the yogurt. The yogurt in your weight loss diet should be less in calories. Therefore, you have to read the label carefully and pick up the yogurt with low calories.

Along with that, you also need to see the fat content of the yogurt. You need to choose the low-fat or non-fat yogurt.

In addition to that, the yogurt should not contain any added sugar and it should be sugar-free. I have talked about sugar free yogurt on my previous articles also. For more details… “Sugar free yogurt”.

Moreover, the yogurt should be rich in essential nutrition for weight loss, such as calcium, protein and fiber. Besides these, the yogurt should contain a less amount of carbohydrates.

Most importantly, the yogurt has to contain a sufficient amount of probiotics. Therefore, read the label carefully and search for the presence of probiotics or live cultures. Yogurt is a good source of probiotics and probiotics performs an important role in digestion process as well as losing weight.

After seeing all of these, I believe that, no longer you will say that “is yogurt good for weight loss?”

The best yogurt for weight loss

To choose the best yogurt for weight loss, you have to consider several aspects. If you want to get a more precise and effective action from yogurt, you need to eat the best yogurt for weight loss. The best yogurt for weight loss is sugar-free and it does not contain any added sugar. Besides this, it should be rich in protein and calcium. Moreover, it should be low in calories and fat. Therefore, I suggest you to consume the best Greek yogurt for weight loss since it contains a higher amount of protein and a lower amount of fat and sugar.

Other kinds of yogurt

There are several other kinds of yogurt available in the market also. These include:

  1. Dairy-free yogurt: You can find dairy-free yogurt also in the market. Dairy-free yogurt is free from cattle milk. Since, a large number of the population has an allergy to cow’s milk, the can go for dairy free yogurt. You can make dairy free yogurt at your home easily. You can use soy milk or coconut milk instead of cow’s milk without any confusion. But, if are on a diet, you should avoid coconut milk and rather you can use soy milk. Coconut milk contains a higher amount of fat and he reason behind to avoid coconut milk. For more details…. “Dairy free yogurt”.
  2. Lactose-free yogurt: Milk sugar is called lactose and lactose-free yogurt is also available in the market. There is also a large number of populations with lactose intolerance. Lactose intolerance is usually a genetic disease and the person with lactose intolerance cannot generate sufficient amount of lactase enzyme. Therefore, their digestive system cannot digest lactose due to lack of the lactase enzyme. So, a person with lactose intolerance should go for a lactose-free formula.
  3. Frozen yogurt: Yogurt is also available in the market in frozen form. Yogurt is frozen due to storage purpose. But, while buying frozen yogurt, you have to be sure about the presence of probiotics. Because, heating process is carried out before freezing, which may kill the essential probiotics.
  4. Vanilla yogurt: Vanilla yogurt is vanilla flavored. Especially, children like it much.

It is also important to avoid yogurts that contain artificial flavor and color. Moreover, if you make yogurt at home, try to make plain yogurt and avoid adding extra sugar or honey to make it sweetened. Because, for a weight loss program you need a sugar-free diet.

To conclude, I wish to say that, we should be concerned about our weight. Moreover, weight management is much important to lead a healthy life. Obesity and overweight both are serious problems all over the world now. A large number of Americans and people of other countries are suffering from these problems. Since, loosing extra weight is necessary, I tried to provide you some information that can help you. Especially, along with doing physical exercise regularly, I suggest you to consume a specific amount of yogurt on a regular basis. Moreover, yogurt consumption should be in a limit because, overeating of yogurt can rather increase your weight instead of reducing weight. All the information is from recent researches and authentic sources. My attempts are to make you understand about the function of yogurt in reducing weight. Finally, I believe that, my write up will provide you with some beneficial information and hopefully you can find a way to lose your extra weight.

Best Yogurt for babies: Let your baby growing up healthy

yogurt for babies

Did you think about the “first food” for your baby? I assume you did not think about “yogurt” at all. But, you can give yogurt to your baby as a first food. Are you wondering now? No, please do not get worried because I will try to make you understand that why you can do so. Today, my write up is based on the importance of feeding yogurt to your baby as well as when and how you can do that. Moreover, from the writings you can get an idea about when can babies eat yogurt. But, please remember that, all yogurt brands available in the market may not be the right option for your baby and you have to pick the best yogurt for babies. Along with that, Greek yogurt is also a nice choice as it has a lot of beneficial aspects. Therefore, you also can choose the best Greek yogurt for babies.

What pediatricians say?

You probably know that, you cannot feed any other food to your baby except your breast milk before your baby is 1 year old. Pediatricians also suggest that and they do not even approve direct feeding of cow milk for your baby before he/she is 1. Yes, it is true that you should not feed straight-up cow milk to your baby. But, although yogurt is a milk product, it is far apart from milk. I will show you that how yogurt is different from milk later on.

What is yogurt?

Yogurt is simply a milk product. More precisely, it is a fermented milk product. Although, cow’s milk is mostly used in producing yogurt, milk of sheep, goat, buffalo or camels are also used in making yogurt. It is produced through the fermentation of milk lactose, where the action is carried out by certain bacteria. “Lactobacillus” species of bacteria are the responsible microorganisms for this fermentation process. Fermentation of the lactose present in milk provides the yogurt with its characteristic flavor and texture. Generally, yogurt is sour tasted, but there are lots of brands of yogurt available in the market, which are of different tastes, flavors and colors.

There is a common concept of people about yogurt that yogurt is just a dessert and there is no nutrition. But, this is a wrong idea because yogurt contains much more than just a dessert.

Why yogurt is a healthy food item?

On my previous articles, I have talked a lot about the usefulness of consuming yogurt. Yogurt is not only a tasty food, but it has also several characteristic health impacts. Now I will show you that why yogurt is so healthy and why it is so important. So, let us move on.

  • Nice source of probiotics: Yogurt contains a large amount of live cultures which are also called probiotics. Probiotics perform important functions in our gut health and they also facilitate the digestive system. Probiotics have lots more than that and you will find more details on….Yogurt for probiotics”.
  • Contain essential nutrition: Yogurt contains several nutritional elements such as vitamins, minerals, calcium, potassium, proteins, etc. All of these are so important for our health. Therefore, yogurt can be considered as a good source of nutrition.
  • Enhanced immune response and metabolic function: Yogurts help to boost up the immune response and it also improves the body’s metabolism. The calcium and protein of yogurt provide energy to the body. Consumption of low fat yogurt will also help to control your body mass because of the excellent metabolism.
  • Treating infectious diseases: Infectious disease such as yeast infection can also be treated by yogurt treatment. This type of treatment can occur by consuming yogurt or by using yogurt externally directly. You can find more details on… Yogurt for yeast infections”.

Yogurt can be a nice food choice for the patients of diabetes also. Scientists have come up with a hypothesis that, probiotics in yogurt may have an important role in the release of insulin hormone. For more details on diabetes and yogurt, please see… Yogurt for diabetics”.

When can babies eat yogurt?

According to the opinions of pediatricians, there is no problem if you give yogurt to your baby beginning at six months of age.

Most of the pediatricians suggest starting your baby on yogurt on around 7 or 8 months of age. Moreover, they also suggest yogurt as a nice first food item for the babies for six months or more. Choosing the best Greek yogurt for babies is beneficial for the growth as well as other health conditions for the babies.

Why Greek yogurt?

Greek yogurt can be a nice choice of your baby’s early food. Greek yogurt is unique and contains a lot of nutrition. In addition to that, it contains a higher amount of calcium, which makes the baby’s bone much stronger. Moreover, Greek yogurt is also rich in flavor and taste.

You can buy Greek yogurt from any renowned supermarket. But, you must read the label and the reputation of the company, because, you are more likely to get the best Greek yogurt for babies from a reputed company. Therefore, from many brands and types of yogurt, you need to pick the best yogurt for the baby.

There is an extra benefit of Greek yogurt than any regular yogurt. I have previously talked about that also. The important thing is that, the production of Greek yogurt undergoes straining for several times more than regular yogurt production. The straining process decreases the amount of whey which usually causes allergic reaction as well as lactose digestion problem to the babies with lactose intolerance.

Along with that, Greek yogurt contains almost 50 percent less amount of sugar twice amount of protein than regular yogurt and these are why Greek yogurt is too beneficial. Therefore, you need to buy the right one, and have to buy the best Greek yogurt for babies.

When babies can eat Greek yogurt?

The mostly suggested age to introduce Greek yogurt to your baby is around 8 months of age.

Milk vs. Yogurt

Usually you should not feed your baby cow milk before he/she is 1 year old because, it creates digestive problem to the babies. Before the baby is 1 year old, it is not possible to digest cow’s milk as like as milk formula or mother’s breast milk. Moreover, the direct consumption of cow’s milk can pose harmful effect on the baby’s kidney as well. This phenomenon can occur because, milk has a higher concentration of proteins and minerals. Along with that, cow milk does not contain specific types of fats, minerals and vitamins like mother’s breast milk.

On the other hand, it is much easier for the babies to digest yogurt than milk. The probiotics in yogurt break down the lactose and protein and thus it makes it much simpler digestion for the babies. There are lots more benefits of feeding yogurt to your baby and I will provide you with these on next.

What kind of yogurt can be introduced to babies?

You have to keep several factors in your mind while you are about to introduce yogurt to your baby which includes:

  • Avoid low fat or non fat yogurt: Your baby requires the yogurt with full fat. The percentage of fat in yogurt facilitates the growth of your baby. Moreover, it provides a nice and creamy texture which will be much delightful for your baby. You can move on to low fat yogurt or other dairy products, according to the pediatricians after your baby is around 24 months old.
  • Avoid added flavor yogurt: Yogurt with different added flavors are available in the market. But, you need to feed your baby with plain yogurt without any added flavor. You can make yogurt at home and add berries or bananas to make it naturally flavored.

Can babies eat regular yogurt?

Without any confusion you can give plain yogurt to your baby and I am almost sure that you’re your baby will definitely like it.

According to the Academy of Nutrition and Dietetics, toddlers can only should fed with breast milk up to six months of their age after birth. After that, the babies can be fed with other milk formula and complementary foods from their six months to twelve months of age.

There are differences between regular yogurt and baby yogurt. Regular yogurts are basically for adult people and these yogurts are of special types. Most of the regular yogurts available in the market includes, sugar free or low sugar yogurt, fat free or low fat yogurt, lactose free yogurt and yogurts with different flavors. All these are for adults and babies require different.

The best yogurt for babies

The main criteria of the best yogurt for babies are, the yogurt must be made from whole milk.

If your baby is around six months old and your pediatrician gives a green signal, you can give a small amount of whole-milk yogurt to your baby. You may offer plain yogurt to your baby also and hopefully it will be delightful for your baby.

Regular yogurts are basically marketed for the adult population and people used to buy them according to their requirements such as someone needs sugar-free or fat-free, and someone may look for lactose free. On the other hand, baby yogurt is produced from whole-milk. Moreover, baby yogurt is organic and especially traded for babies. Almost all the brands of regular yogurt available in the market are fat-free or low-fat yogurt and they are not usually perfect for the babies.

Along with that, full-fat regular yogurt, which is made from whole-milk, can be grantable to provide your baby. Moreover, whole-milk yogurt is rich in dietary fat and foods with high amounts of fats are very essential for a baby’s growth and development.

Benefits of yogurt for babies

As I said earlier that, baby yogurts are especially whole milk yogurt, whole-milk yogurt is rich in nutrition. Whole-milk yogurt is rich in carbohydrates, fats, proteins, calcium, phosphorus, potassium and iodine. Moreover, some brands of baby yogurts are strengthened with other nutrients such as iron, zinc, omega-3 fatty acids or vitamin D.

Many brands of whole-milk baby yogurt also contain live cultures. Live cultures in yogurt are also called probiotics. A research published on “Nutrition Research”, showed that, babies fed a probiotic yogurt based diet resulted in reduction of total stool outcome and lesser periods of bouts of diarrhea.

How yogurt helps the baby’s health?

Since yogurt has a higher nutritional value, it aids the total well being and the development of a baby. Besides these, there are also several benefits of feeding yogurt to your baby.

  1. Improves digestive health: Lactobacillus acidophilus and Bifidobacterium are the major probiotics present in yogurt and these probiotics help the digestive system to function nicely. Besides these, persistent supply of lactobacillus helps to keep the digestive tract of your baby excellent.

Both Lactobacillus acidophilus and Bifidobacterium have different function. Lactobacillus acidophilus, aids to reduce the lactose intolerance symptoms. On the other hand, Bifidobacterium decreases irritable bowel syndrome and constipation.

  1. Helps in insomnia treatment: Insomnia is a problem with sleeping. More precisely, insomnia refers to a sleeping disorder. In toddlers, insomnia is a common problem. Yogurt contains vitamin B complex and tryptophan, which enhance the generation of serotonin. Serotonin is a neurotransmitter which controls sleep. Moreover, yogurt contains magnesium which relaxes the muscle and provides a sound effect to the body.
  2. Stimulus the immunity: The probiotics of yogurt facilitate the generation of antibodies which protects the body from pathogens. Lactobacillus acidophilus improves the gut immune system and the body’s defense mechanism. Moreover, probiotics facilitate protection and recovery from infectious diseases such as yeast infection.

In addition to that, yogurt contains vitamin A and D which performs important functions to maintain a strong immune system.

  1. Makes the bone stronger: I said earlier that, yogurt contains proteins, calcium, magnesium, phosphorus and vitamin D. These components are very essential for keeping the bones strong as well as the development of bones of babies.

Besides these, yogurt contains lactoferrin, which is an iron binding protein and it increases the function of osteoblast cells and decrease the activity of osteoclast cells. Both of these cells have the properties of developing the bones and breaking down the bones respectively.

In these, feeding your baby with yogurt will help to make your baby’s bone much stronger, and hopefully it will also reduce the risk of osteoporosis in the future. Therefore, you need to feed your baby the best yogurt for babies.

  1. Treats diarrhea in babies: A recent research shows that, feeding yogurt to the babies reduces the period of acute pediatric diarrhea. Yogurt contains lactobacillus acidophilus and Bifidobacterium, and both of them help to maintain the sustainable balance of microorganisms in the digestive tract.

If you undergo antibiotic treatment to treat infectious disease of your baby, you have to keep in mind that, an antibiotic treatment not only kills the beneficial gut bacteria along with harmful bacteria, it also interrupts the regular movement of stools. Irregular movement of stools can be resulted in diarrhea. Moreover, babies are more prone to get attacked with diarrhea since their immune system is still developing at that time. Therefore, their immune system fails to respond strongly in the case of an infection. So, you can provide your baby with plain yogurt which helps your baby’s immune system to show a strong response.

The probiotics present in yogurt, aids to restore the loss of beneficial bacteria. Along with that, they also fight against bacterial infection and decrease stool frequency in antibiotic-associated diarrhea.

Besides these, E.Coli, Rotavirus, Shigella and Salmonella usually causes infectious diseases to the babies. These microorganisms are mostly responsible for gastrointestinal diseases to the babies. Many studies have shown that, yogurt has properties to fight against infections due to these bacteria.

  1. A good food during jaundice and hepatitis: Both jaundice and hepatitis diseases are associated with liver. During these diseases, formation of urea in liver increases. Many doctors and different schools of medicines suggest buttermilk and yogurt during these types of liver disease because, consumption of yogurt on a regular basis, helps to reduce the formation of urea in the liver.
  2. Treating in urinary tract infections: The probiotics of yogurt help to treat infection causing bacteria which abide in the urinary tract. A urinary tract infection causes burning sensation during urination. It is also a common problem in babies. Therefore, you can provide yogurt to your baby and the infection can be decreased in a great way by the action of the probiotics of yogurt.

Home made yogurt for your baby

Making yogurt is too easy and you can also customize your yogurt as you wish if you make it at home. To make yogurt at home by yourself, you simply need to follow several steps. These are as follows:

  1. Requirements: You require 1 liter of whole milk and a teaspoon of yogurt.
  2. Procedures:
  • At first, you have to heat the milk for about 15 minutes. During heating, you have to maintain the temperature. The temperature should not be too high or too low and in should be in an optimum range.
  • After that, you have to cool down the heated milk at room temperature.
  • After cooling the milk, add a teaspoonful of yogurt to the milk and cover it up with a lid.
  • Allow it to rest for about 7-8 hours

After completing all these processes your yogurt is ready to eat. In homemade yogurt, you may see some liquid portion at the top and this occurs because of the bacterial respiration. During making yogurt at home, you have to keep in your mind that, you should not allow to rest the yogurt to coagulate for a long period of time. Because, the yogurt may become too much sour if it is over fermented.

You should not add sugar or honey to the yogurt

While making yogurt in your home, please do not add any sugar or honey to it. Because, addition of sugar or honey can lead to serious issues such as the baby can develop a sweet tooth or it also can decay your baby’s teeth. Moreover, infant botulism can also be occurred due to the addition of honey, which may lead to dangerous consequences.

Make your homemade yogurt more delicious to your baby

You can also make your homemade yogurt so delightful to your baby by adding some items. Cut some seasonal fruits such as mango or banana into small pieces and add to the yogurt. Adding these fruits will fortify the yogurt with the nutrition of the fruits and make it much tastier to your baby.

On the other hand, please do not add strawberries or barriers to the yogurt that you make for your baby. You should avoid adding these fruits, because it can be allergic to your baby. Besides these, while buying yogurt from the market for your baby, you should not buy the yogurt with strawberry or berry flavored. Most importantly, you should feed plain yogurt to your baby and it should be made from whole-milk.

Storing your homemade yogurt

Basically, the fermentation process carried out by certain bacteria turns the yogurt into sour tasted from sweet tasted. In winter, you do not need to be worried about storing the yogurt, but in summer, you have to store the yogurt in a proper way. In summer, the bacterial fermentation process occurs faster and it quickly turns the yogurt sour tasted. Therefore, you need to refrigerate your yogurt until it is provided to your baby.

Things to consider

You need to keep several things in your mind before introducing yogurt to your baby.

You should consult with the pediatrician to test whether your baby has lactose intolerance and milk allergy or not.

Lactose intolerance is usually a genetic disease and it is associated with the decreased production of the lactase enzyme. Lactase enzyme digests the lactose of milk. The sugar of milk is called lactose. If your baby is lactose intolerant, it will create digestive problem with your baby. Therefore, you need to go for a lactose-free or sugar-free formula for your baby and you need to buy the best sugar-free yogurt from the market for your baby.

Milk allergy is also a common problem. Allergy is an immune response which can be occurred by the consumption of specific food items. A large number of populations over the world are allergic to milk. According to research, almost 2/3 percent babies have allergies to milk proteins. If your baby is allergic to milk, you need to go for the best dairy free yogurt for your baby.

Finally, I want to say that, it has been established that, the most important food for babies is mother’s breast milk. Without any confusion, no other foods or food supplements can take the place of this. But, as yogurt is a highly nutritious food, it will fortify your baby’s health development. Moreover, breast milk or baby formula should be the major sources of nutrition during the first year of the baby. Through the write up I have tried to focus on the beneficial aspects of feeding yogurt to your baby. I wish to add that, yogurt is not only a nice food for your baby, but it is also a nice and healthy food for you. I suggest you to buy the best yogurt for babies. All the information included is based on recent researches. I hope this post will be beneficial for you and you can learn something new also.

Sugar free yogurt: Avoid added sugar for better life

sugar free yogurt

Do you know what is called as a “white poison”? The answer is “sugar”. If you ask me to give a suggestion to avoid an element from your diet, I will definitely suggest you to cut sugar from your diet. Now a day, the presence of sugar in foods and the amount of sugar we take regularly, is a concerning issue. Consuming an elevated amount of sugar causes serious health hazards. Today, I will try to focus mainly on the harmful effects of consuming much sugar, benefits of being sugar free and sugar free food items such as yogurt, Greek yogurt, etc. Moreover, I will help you to choose the best sugar free yogurt, the best low sugar yogurt, the best low sugar Greek yogurt and sugar free Greek yogurt.

What does “sugar-free” mean?

A food product labeled “sugar free” simply means the product is free of sugar. On the other hand, another term “no added sugar” means a different thing. I will talk about this later on. Now I am going to show some facts about sugar free.

According to the Food and Drug Administration (FDA), sugar free means that, the product has to contain no more than 0.5 grams of sugar per labeled servings and it also cannot contain any ingredient that has sugar.

Sugar-free and natural sugar

There are various whole foods such as fresh fruits which are sweet tasted. They basically do not contain any added sugar, but they are not sugar free because, they have natural sugar (fructose) in themselves.

On the other hand, sour tasted plain Greek yogurt does not contain any added sugar, but it contains natural sugar. Most of the cases, naturally occurring sugars are not much harmful to your health. Generally, the carbohydrate we consume, finally turns to glucose. Like other natural sugars, fructose and lactose, glucose is also a natural sugar. Glucose is considered as the main source of energy of our body. Moreover, natural sugars are also connected with minerals, vitamins, amino acids and fibers which have necessities in your health as well.

Sweet tasted sugar free food products

There are lots of food products available in the market, which are technically sugar free, but they contain artificial sweeteners. Zero calorie sweeteners such as stevia, monk fruit or sugar alcohols such as sorbitol, malitol or erythritol are used as artificial or synthetic sweeteners. These types of artificial sweeteners also may cause harmful consequences on your health.

Sugar-free and natural sweeteners

If you make a food adding honey to it, can you say it sugar free? No, because honey, fruit syrup or condensed fruit juice are also natural sweeteners. If you are on a sugar free diet, you definitely need to avoid them.

“Sugar-free” and “ No added sugar”

There are distinct differences between “sugar-free” and “no added sugar”. I have already talked about sugar-free and now I will show you a comparison between food products which are labeled “sugar free” and “no added sugar”.

Sugar free means the food product does not contain any sugar. On the other hand, the products labeled “no added sugar” may contain any natural sugar by its own. For example, fresh fruits contain fructose which is a natural sugar.

Sometimes, in case of “no added sugar” labeled food products means that, the sugar is restored by sugar alcohol which I have mentioned earlier.

How you can identify added sugar in food?

Sugar consumption can cause harmful impacts on your health (I will talk about those harmful effects later on). Therefore, you need to avoid food or food products which contain sugar.

Now I will provide you some tips which will help you to identify any added sugar in foods or food products.

Read the label

First, you have to read the labeling carefully and then try to calculate the amount of both added sugar and natural sugar. If the amount exceeds the limit set up by FDA, then you have to avoid it.

Look for different names for sugar

Food products manufacturing companies used to follow different strategies to confuse the customers. There are 61 different names of sugars and you might not familiar with all of them. The manufacturers use these names of sugars and use many of them in a small amount. By this technique, they carefully break the law and make you confused.

So, if you know the 61 different names for sugar, you will be able to find them out on a label of a food product.

61 different names for sugar are as follows:

  1. Agave nectar
  2. Barbados sugar
  3. Barley malt
  4. Barley malt syrup
  5. Beet sugar
  6. Brown sugar
  7. Buttered syrup
  8. Cane juice
  9. Cane juice crystals
  10. Cane sugar
  11. Caramel
  12. Carob syrup
  13. Castor sugar
  14. Coconut palm sugar
  15. Coconut sugar
  16. Confectioner’s sugar
  17. Corn sweetener
  18. Corn syrup
  19. Corn syrup solids
  20. Date sugar
  21. Dehydrated cane juice
  22. Demerara sugar
  23. Dextrin
  24. Dextrose
  25. Evaporated cane juice
  26. Free-flowing brown sugars
  27. Fructose
  28. Fruit juice
  29. Fruit juice concentrate
  30. Glucose
  31. Glucose solids
  32. Golden sugar
  33. Golden syrup
  34. Grape sugar
  35. HFCS (High-Fructose Corn Syrup)
  36. Honey
  37. Icing sugar
  38. Invert sugar
  39. Malt syrup
  40. Maltodextrin
  41. Maltol
  42. Maltose
  43. Mannose
  44. Maple syrup
  45. Molasses
  46. Muscovado
  47. Palm sugar
  48. Panocha
  49. Powdered sugar
  50. Raw sugar
  51. Refiner’s syrup
  52. Rice syrup
  53. Saccharose
  54. Sorghum Syrup
  55. Sucrose
  56. Sugar (granulated)
  57. Sweet Sorghum
  58. Syrup
  59. Treacle
  60. Turbinado sugar
  61. Yellow sugar

The list of different names of sugar will hopefully provide you assistance to choose a sugar free food.

Best sugar free foods to eat

If you want to avoid consuming sugar, you need to maintain a sugar free diet. I have given some sorts of sugar free foods below:

Beef and mutton: You can eat the meat of grass fed cattle such as cow, lamb, etc. But, while consuming, you have to maintain a limit because, these foods contain a high amount of protein, fat and cholesterol.

Poultry: You can also eat chickens and turkey and they are good sources of proteins.

Vegetables: You can eat vegetables as much as you can because, they are sugar free. Eating sufficient vegetables also have lots of useful consequences on your health.

Fishes: Fishes of both fresh water and sea water do not contain any sugar. Therefore, they can be included in your diet. Sea water fish contain ‘Iodine”, which is an essential component of your health.

Fermented food products: Fermented foods such as sugar free yogurt or low sugar yogurt can also be a better option. Fermented foods are also a good source of probiotics. So, you are more likely to get enough amounts of probiotics by consuming fermented foods.

Moreover, I mostly prefer yogurt as a sugar free item. The reasons behind to choose yogurt are the numerous health benefits of yogurt and its components. I have talked a lot about yogurt in my previously published articles. There I have mainly focused on its health benefits for both children an adult.

Now, I will show some facts about sugar free yogurt.

Sugar free yogurt is a fermented food product of milk. Conventional yogurt usually contains lactose (milk sugar, I discussed in my previous articles). Lactose of yogurt can cause digestive problem in people with lactose intolerance. Therefore, the major beneficial aspect of sugar free yogurt is, it does not contain any lactose. So, people with lactose intolerance can eat sugar free yogurt without any confusion. But, the thing is that, you need to choose and buy the best sugar free yogurt. Including the best sugar free yogurt in your diet will provide you a lot of health benefits.

Low sugar yogurt contains a little amount of sugar, which may not cause any harm to your health. So, you can also buy the best low sugar yogurt from the supermarket add this best low sugar yogurt to your daily meal.

Low sugar yogurt for toddlers: Yogurt is often considered as an excellent food for toddlers as it contains protein, calcium, probiotics, vitamins and minerals to keep their body healthy. Although, it is a rare issue, but an infant can bear with lactose intolerant and he/she cannot digest the sugar (lactose) of the yogurt. Therefore, you need to buy the best sugar free yogurt for your baby.

Low sugar yogurt for babies:  Until 10/12 months old, babies do not specially require any dairy formula except mother’s milk. But, in some cases, babies can be fed yogurt after 6 months of birth as yogurt contains lots of useful components which I have mentioned earlier. Plain sugar free Greek yogurt can also be fed to babies.

Besides these, low amount of sugar is also required for babies. For example, yogurt contains galactose (sugar), which has a large number of biological functions. Consumption of low sugar yogurt may fill that portion.

Therefore, you need to purchase the best low sugar yogurt for your baby.

There are several forms of low sugar yogurt and sugar free yogurt available in the market. These include:

  1. Low sugar vanilla yogurt: Regular vanilla yogurt can contain a higher amount of saturated fat. Saturated fat may cause harmful consequences on your heart health. On the other hand, unsaturated fat has beneficial impacts on your heart.

Vanilla yogurt is especially famous for its flavor. Children usually like it much. This yogurt approximately contains 4.5 percent of sugar by its total weight. It also contains other components of regular yogurt, which are good for your health. So, you can add low sugar vanilla yogurt in your diet.

  1. Sugar free frozen yogurt: Frozen yogurt is very famous specially for women. Since, sugar free frozen yogurt do not contain any natural or added sugars, you can add it to your diet without any confusion.

There are also several negative sides of frozen yogurt. You know yogurt is a good source of probiotics. But, in case of frozen yogurt, extreme temperature may kill those beneficial probiotics. Therefore, you might not get enough probiotics by consuming frozen yogurt.

No sugar added yogurt refers to the yogurt that does not contain any added sugar. But, it may contain natural milk sugar (lactose). So, you have to consider this if you are lactose intolerant.

Low sugar Greek yogurt also contains a small amount of sugar. I also talked a lot about the health benefits of Greek yogurt in my previous articles. Therefore, adding the best low sugar Greek yogurt to your diet will be a great idea.

Sugar free Greek yogurt is sour tasted plain yogurt. It does not contain any natural sugar or artificial sweeteners as well. Including sugar free Greek yogurt will also provide you lots of health support.

Now I wish to focus on several important aspects about Greek yogurt.

Greek yogurt is a special type of yogurt. It contains a less amount of proteins, fats, cholesterol and increased amount of essential nutrition. The sugar free Greek yogurt is a better fermented milk product for the people who have problems in lactose breakdown.

Low sugar Greek yogurt may contain lactose in a smaller amount and this lactose is also important. Lactose has glucose and galactose, where galactose has a large number of biological functions including cellular signaling. Therefore, I suggest you to consume and buy best low sugar Greek yogurt.

A full cup plain low fat yogurt contains approximately 17 grams of carbohydrates that are all natural sugar. On the contrary, same amount of sour tasted plain low fat Greek yogurt contains only 10 grams of carbohydrate, where 9 grams are sugar.

In case of whole milk, a cup of whole milk yogurt contains 11 grams of carbohydrates, where the same amount of plain whole milk Greek yogurt contains 10 grams of carbohydrates.

Benefits of Greek yogurt

There are many yogurt brands available in the market. From them Greek yogurt is an outstanding product.

Consumption of the best low sugar Greek yogurt regularly will make your immune system much stronger.

Greek yogurt consumption will help you by facilitating the signaling system of your brain and thus it ensures an enhanced metabolic function.

The amount of calorie is very low in Greek yogurt. Therefore, it can reduce the risk of heart disease.

Sugar free Greek yogurt is also a good food for the diabetic patient. Because, it helps to manage the blood sugar regulation.

Consuming yogurt is the most usual way to get probiotics. Greek yogurt is also a good source of probiotics. Probiotics are very essential to our gut as it facilitates the digestive system. I talked about probiotics in my previous articles as well.

Consumption of Greek yogurt also helps to control body mass in both men and women.

Bad sides of food products with added sugar

There are lots of harmful impacts of consuming foods with added sugar. These include:

  1. Weak metabolism: Sugars absorb essential nutrition from your diet. So, it hampers your regular metabolic function, inflammation and immune responses.
  2. Digestive problem: Consumption of sugar can cause problem in digestion of foods. Sugars interact with digestive health and prevent regular digestion. Therefore, you may feel bloated, gas, etc.
  3. Increased fat deposition: Consuming much sugar stored as fat in your body.
  4. Disrupt blood sugar regulation: A higher intake of sugar may cause interruption in blood sugar regulation. This phenomenon occurs mostly in diabetic patient and it may result in dangerous consequences.
  5. Disturbed neural function: Researchers have shown that, inflammation occurs by high sugar consumption may hamper regular neural activities.
  6. Overweight: If your food contains much amount of sugar, extra sugar will be turned into fats and thus your weight will be increased.
  7. Dental problems: Eating foods with high sugar may enhance the multiplication of bacteria in your mouth. These bacteria are responsible for making cavities.

Benefits of consuming sugar free foods

Earlier I said sugar as a white poison. So, you need to deduct sugar from your diet. It is clear to you that, consuming sugars have a lot of harmful consequences on your health. Therefore, you need to follow a sugar free diet. There are lots of benefits of consuming sugar free foods and avoiding sugar content foods. These include:

  1. Economic benefit: If you observe, you will find added sugar foods are expensive. So, if you think about the price and the harmful effects of high sugar foods, you will definitely consider again before buying.
  2. Reduce weight: I have already said that, extra sugar stored as fat and it causes gaining much weight. Avoiding sugar, will help you to decrease your weight and it will also prevent you from obesity. So, you need to consume sugar free foods.
  3. Decreased risk of diabetes: Diabetes is a health problem associated with uncontrolled insulin production, which may interrupt the blood sugar regulation. Consuming much sugar can cause this interruption. Although, diabetes is generally considered as a hereditary disease, it can be developed in you by consuming sugar rich foods. Therefore, avoiding sugar may help you to prevent diabetes.
  4. Reduce the risk of cancer: Researches also show that, consuming sugar free foods may also reduce the risk of cancer.
  5. Improved digestive system: Lactose is a milk sugar, which may cause digestive problem in people with lactose intolerance. There are other sugars, which also can cause a problem in normal digestion of foods. The microorganisms present in your digestive tract, functions well if there is no sugar consumption. So, consuming sugar free foods help you get an improved digestive system.
  6. Stronger immune system: Your immune system may be disturbed by sugar rich foods. Sugar consumption hampers the release of essential hormones such as insulin. So, consuming sugar free foods will provide you a healthy immune system.
  7. Improved workforce: Going sugar free will increase your energy and help you to give more concentration on your regular work. Besides these, it may positively impact on your mood and thus you can get more inspiration.
  8. Motivate you for eating vegetables: Avoiding sugar free foods will make you to eat more fresh vegetables. You can eat much vegetable if you want. Eating vegetables have lots of health benefits. These include:
  • Vegetables are free from sugar. So, you need not to be worried about getting problems associated with consuming sugar.
  • Vegetables do not contain any fat or cholesterol as well. Therefore, consuming vegetables will be beneficial for your cardiac health.
  • Vegetables are full of vitamins and antioxidants. Antioxidants reduce the risk of cancer.

Sugar free yogurt for diabetics

Diabetic patients may face problem with sugar consumption. I have mentioned earlier that, diabetes is a problem related to abnormal insulin hormone production.

Diabetic patients often get confused to choose their food. Doctors mostly prescribe them to avoid all foods that contain sugar. So, Yogurt can be considered as a good choice. Since, it contains a little amount of carbohydrate, it does not increase the level of blood sugar.

The tart tasted plain or sugar free Greek yogurt can fill the requirements of several essential nutrition and probiotics.

Regular yogurt contains sugars such as lactose. Since, diabetic patients have problems with taking sugar, they can take the best sugar free yogurt.

Since, sugar free yogurt is a fermented milk product, so it can bring beneficial impacts on diabetic patients.

Any types of sugar free yogurt or sugar free Greek yogurt can be added to the diet of a diabetic patient.

Finally, I wish to sum up the article saying that, we need to maintain a sugar free diet. Supermarkets are full of expensive added sugar food products and we randomly buy them. But, you need to be concerned about your health. Doctors also suggest avoiding sugar rich food products. Therefore, you should cut this white poison from your diet to maintain a healthy life. I have talked a lot about sugar free and low sugar regular yogurt and Greek yogurt. So, I believe you got understand all the advantageous aspects of yogurt. All the information in the article is based on researches. My next article will be on “best yogurt for diabetics”.

Dairy free yogurt: If you have dairy intolerance

dairy free yogurt

Can you think about yogurt without the use of cattle milk? Alright, you may say, “strange”! So, now let me make it clear to you. My previous article was basically on lactose free yogurt and I discussed a little about dairy free as well.  Today, my write-up will be covering facts about dairy free and why you need to go for dairy free. Moreover, I will especially focus on yogurt to help you to choose the best dairy free yogurt. Along with that, I also discussed previously about a lot of the beneficial aspects of Greek yogurt. Therefore, I suggest you to buy the best dairy free Greek yogurt.

What does dairy free means?

The term “dairy free” simply means “milk free”. If you find a food product labeled “dairy free”, it means there is no use of milk to produce the product. There is another term “non-dairy”, and sometimes it may become confusing with “dairy free”. Non-dairy products means that, the product is more likely to be milk free, but sometimes it does not milk free at all. Non-dairy product may contain other components of milk, such as casein, whey and lactose (milk sugar).

Why go dairy free?

All we know that, milk is an essential food for our health. There are lots of the beneficial properties of milk and milk products which make milk as an excellent food. But, the fact is that, there are a large number of populations who suffer from problems with drinking milk and milk based food products.

Now a day, many online sources involve showing negative impacts of drinking milk.

Dairy free food products are not necessarily free of other milk components, such as lactose, whey or casein.

Now I will show you several statistics and it will make you know some facts about going for dairy free. These are as follows:

  • Research shows that, USA people have decreased drinking milk for about 37% then early seventies.
  • Another research shows that, consumption of milk by USA people have been 30% decreased over the last twenty years.

There may be several reasons to maintain a dairy free diet chart. You may suffer from some unusual conditions by drinking milk. These unusual conditions may occur to you because you are probably allergic to milk or you have an intolerance to lactose. Now I will talk about dairy allergy and lactose intolerance in short.

Dairy allergy: Allergy is basically an immune response. A person can be allergic to several foods and food products. Due to the consumption of that particular food, allergic reactions can be shown to that person. There are many people who are suffering from milk and milk based food products. Therefore, they require a dairy free diet to maintain.

Lactose intolerance: Lactose intolerance is a problem which is associated with the digestive system. A person with lactose intolerance cannot digest milk lactose due to the lack of lactose degrading lactase enzyme.

There are some ethical issues are also related to this. In modern dairy industries, cows are being fed and genetically engineered in such a way that, their milk production can be maximized. Therefore, the quality of the milk can be reduced and there may be some harmful components as well. Along with that, the vegans are mainly supporting to go for dairy free food products.

How to go dairy free

If it seems too difficult for you to give up all dairy products suddenly, then you can give up them slowly. At first, try to mark the dairy products that you usually consume and you are very fond of those. Then you can identify the products which you consume sometimes, but you are not that much fond of those. After that, you try to give up consuming the products which you do not usually eat and you will find that, you have given up the maximum percentage. Now I am providing you with several tips which will help you to go without dairy. These are given below:

Milk

  • You can use coconut milk in your tea or coffee
  • To make yogurt, you can use coconut milk also instead of cow’s milk
  • To make soups, you can use coconut milk instead of butter as well.

Spreading

Instead of using milk butter, you can use peanut butter and in the case of cheese, you can use avocado.

Desserts

You can avoid milk to make a dessert. For example, you can use different fruits such as, mango, banana, pineapple, etc. Moreover, the use of coconut milk or almond milk will make your desert more delicious and attractive.

Drinks and smoothies:

You can use coconut milk in drinks or smoothies.

Most importantly, there are some psychological facts that you can follow as well. Try to make yourself understood about the harmful consequences of consuming milk and milk products and hopefully this will motivate you to go for dairy free.

Dairy free yogurt

There are lots of dairy free foods. From them, dairy free yogurt is a better option as it provides you with lots of beneficial impact. Therefore, I again emphasize on buying best dairy free yogurt, especially best dairy free Greek yogurt.

A person may become disappointed by following a dairy free diet. But, there is a good news for him/her, because, he/she can consume dairy free yogurt and it is so delicious, creamy, sweet and easily available.

There are lots of brands of dairy free yogurt in the markets. Usually, all the companies marked their yogurt as the best dairy free yogurt. But, you need to choose the yogurt which is actually the best dairy free yogurt.

Yogurt is a very essential food. You can be benefited by consuming yogurt regularly in numerous ways. I also talked about this on my previously published articles. Since, my today’s article is basically on dairy free yogurt and dairy free Greek yogurt, I will try to emphasize on focusing the benefits of dairy free yogurt. In addition to that, the best dairy free Greek yogurt will also be concerned. So, let us move on some important fact about yogurt and dairy free yogurt.

Benefits of yogurt: These are given below:

Yeast infection treatment: Yogurt has an effective capacity of treating yeast infection. The microorganism (Lactobacillus acidophilus) contained by yogurt generates hydrogen peroxide gas and eliminate the growth and kill the infectious yeast by this way.

Good source of probiotics: Yogurt is an important source of probiotics. Probiotics are live bacterial culture and they have lots of beneficial health impact. If you lose useful microorganisms from your gut, probiotic yogurt will help you to regain those bacteria. The amount of live cultures contained by yogurt helps to maintain the balance of microorganisms present in your gut.

Good source of essential nutrition: Yogurt contains protein, calcium, potassium, vitamins and minerals. Therefore, it has the capacity to fulfill the nutritional requirements.

Decrease the risk of heart disease: The saturated fat of yogurt has a greater consequence on heart health. Consumption of yogurt regularly, decrease the risk of heart disease and the cholesterol amount is also very low in yogurt.

Excellent immune response: Consumption of yogurt poses greater immune response in case of infectious diseases or other diseases.

Helps to manage body mass: Consumption of yogurt regularly helps to reduce extra fats of your body. Yogurt can regulate the secretion of hormones that manipulate your appetite. Thus, you will be able to decrease your weight.

Excellent metabolic function: The protein portion of yogurt helps to enhance the metabolic function. Therefore, consumption of yogurt is necessary to improve the signaling system of the brain to release necessary hormones.

Consumption of yogurt also helps to protect you from osteoporosis.

Benefits of dairy free yogurt

There are two main benefits of dairy free yogurt. These include:

  1. Dairy free yogurt is an excellent option for a person who is allergic to milk and milk products. Earlier I said about allergic reactions which are specific immune responses. So, as dairy free yogurts do not contain any milk, people with milk allergy can easily consume dairy free yogurts.
  2. Another thing is “lactose intolerance”. I also talked about lactose intolerance earlier. Since, the people with lactose intolerance cannot digest lactose of the milk, they also can consume dairy free yogurt.

Moreover, consuming dairy free yogurt will help you to protect you from several diseases which can be caused by consuming regular milk yogurt.

Yogurt that is produced by fresh milk can contain a huge amount of fat, cholesterol, sodium, protein, etc. These components can cause harmful impact on your body. Specially, it occurs mostly in people with specific diseases. For instance, if you are a diabetic patient, the amount of protein of yogurt may disrupt your blood sugar regulation control.

There are lots of yogurt brands in the market which are so delicious dairy free yogurt.

The best dairy free Greek yogurt

There is a great reputation of Greek yogurt all over the world. Consumption of Greek yogurt has numerous useful impacts. The production process of Greek yogurt removes the whey of the milk mostly. So, it can be a very good choice for the people who want dairy free. There are dairy free Greek yogurts as well. Therefore, you need to buy the best dairy free Greek yogurt.

Dairy free yogurt for babies

A baby may have allergies to milk or maybe he/she is lactose intolerant. The baby can develop lactose intolerance due to specific genetic construction as well. Therefore, the babies with these types of problems associated with the consumption of milk or milk products,  require a dairy free formula.

Dairy free yogurt recipe: Making yogurt without cattle milk, seems strange to you. But, I will provide you a recipe of dairy free yogurt that you can easily make in your home.

First, you have to select an alternative to milk. The alternatives can be coconut milk, cashew nut milk, hemp milk, etc. I prefer coconut milk to make a dairy free yogurt.

So, you can make a dairy free yogurt by following these simple steps:

Ingredients:

  1. Coconut milk – 1 liter
  2. A quarter teaspoon of dairy free yogurt starter culture.
  3. Honey, sugar or syrup -1/2 tablespoon
  4. Agar      – 1/2 tablespoon

Procedure

  • First, you need to wash all the equipments with boiling water to remove contaminants.
  • Heat the coconut milk at 180º F and stop heating while the temperature reaches up to the mark. Moreover, avoid boiling the milk.
  • After that, slowly mix the agar powder to the milk according to your desired thickness.
  • Then, add honey, sugar or syrup. These will provide food for the starter culture and without these items, the fermentation process will not carry out as it should be.
  • Allow the milk to cool down and then take about half a cup of milk.
  • Add your starter culture to the cooled milk and slowly mix it. While mixing, you have to keep in mind that, the starter culture should be added in cooled milk. Because, if the milk is too hot, it can kill the bacteria.
  • Then cover it up and allow to get fermented for 7-9 hours at 37-40ºC.
  • After 7-9 hours, observe its taste and consistency.
  • If you find the taste and consistency still not desired, you can allow it for more fermentation to occur.
  • Now yogurt is ready to eat.

Benefits of dairy free

Several evidences of problems associated with regular milk and milk product consumption have been found. Therefore, it is too distinct that milk can cause harmful impacts on our health. So, for several reasons we should go for dairy free.

There are lots of benefits of dairy free. These are given below:

  1. Reduced bloats: People who are allergic and susceptible to milk, bloating is a common problem to them. Bloating is basically a problem associated with the digestive system. Excessive production of gas cause bloating and it can occur due to the digestive problem of lactose digestion. Therefore, following a dairy free diet will help you to get rid of bloating problem.
  2. Reduced respiratory problems: Too much milk consumption can cause the excessive production of mucus in the respiratory tract and it can increase asthma as well. Symptoms of respiratory problems are common in people with milk allergies and lactose intolerance. Therefore, avoiding dairy and dairy products can be beneficial for these people.
  3. Excellent digestion: A large number of people have lactose intolerance. They have decreased production of lactase enzyme and their stomach cannot digest lactose of milk. So, they face many digestive problems such as diarrhea, nausea, bloating, etc. Being a dairy free, can help those people to get relief from these problems and ensures a better digestion as well.
  4. Reduced skin problem: Growth hormones are used in cows in many dairy industries. Moreover, cattle are often genetically engineered to produce more milk. Therefore, the milk of these firms can contain harmful hormones, which can affect your skin if you consume. Going dairy free and consuming probiotics foods and food supplements will help you to get naturally cured from those skin problems.
  5. Reduced chance of having cancer: Researchers founded that, consuming milk and milk products can increase your risk of developing cancer. A recent research has shown that, high calcium intake of milk and milk products reduce the concentration of a hormone which used to protect prostate cancer. Milk and milk product may also contain contaminants and toxic elements which can also increase the risk of cancer. Therefore, you need to go for dairy free.
  6. Reduced inflammation: Milk contains D-galactose, which may cause inflammation and enhance oxidative stress. Cutting milk and milk products from your diet will help you to reduce inflammatory responses.
  7. Prevent milk allergy: Consumption of milk and milk products can cause allergic reactions to many people who have allergies to milk. Allergic reactions are specific immune responses where milk protein is responsible for milk allergy. The one and only way to prevent milk allergy is to give up consuming milk and milk products.

How to choose the dairy free yogurt

You need to choose dairy free yogurt if you have problems with the consumption of dairy and dairy products. You can choose the dairy free yogurt by following these:

  1. Observe the label: First, you need to observe the label carefully. Look at the list of ingredients they have used. There should be use of alternative milks such as, coconut milk, almond milk, cashew nut milk, etc.
  2. See the amount of live cultures present: Since you buy and consume yogurt for developing your digestion, you have to observe the amount of probiotics contained by the yogurt. Because, probiotics will enhance your digestive system by maintaining the balance of microorganisms present in your gut.
  3. See the sugar content: According to World Health Organization (WHO), an adult can consume at best 25 grams of sugar per day. So, you have to see the sugar content of the yogurt and it cannot be more than 25 percent.
  4. Avoid synthetic ingredients: Try to avoid those brands of yogurts which contain a lot of synthetic ingredients such as, artificial color, flavor, thickening agent, etc.
  5. Keep in mind the reputation of the company: Most importantly, when you want to buy a yogurt from a supermarket, you need to see the reputation of the company. Because, if you buy yogurt from a reputed company, you are more likely to get the best dairy free yogurt.

Dairy free foods list

People with problems with the consumption of milk and milk products, should follow a dairy free diet chart. Although there are problems in milk consumptions, there are lots of nutrition present in milk and milk products as well. Therefore, we should find a dairy alternative to fill up nutrition.  Here I am going to provide you a list of dairy free foods. The following list shows dairy free foods which you can take as an alternative to milk.

  1. Coconut milk: Coconut milk is an excellent dairy alternative. Coconut milk can be extracted by blending the meat portion of matured coconut. Coconut milk contains many essential nutrients such as potassium, copper, manganese, phosphorus and iron. Moreover, it is free from lactose which create problem to the people with lactose intolerance. In addition to that, coconut milk contains fat, which is healthy and you can make yogurt easily with coconut milk.
  2. Almond milk: Almond milk is also a fine dairy alternative as it contains unsaturated fatty acids rather containing saturated fatty acids. It also contains fiber and essential antioxidants. Along with that, it contains probiotics which help your digestion.
  3. Soya milk: Soya milk is also a dairy free product. It also contains nutritional elements and you can make foods using soya milk instead of cattle milk.
  4. Plant based cattle milk alternatives: There are lots of plant based alternative milks such as rice milk, oat milk, etc.

There are also a huge number of dairy free foods such as, vegan cheese and creamer, vegan cheese soups, vegan butter, vegan ice cream, etc. are available in the market.

Lactose free vs dairy free

In my previous article, I have talked about lactose free foods and food products.

Basically, “lactose free” simply means that the product is free from lactose. People with lactose intolerance require a lactose free formula. There are several brands of milk products available in the market are lactose free. Lactose free food products are not necessarily dairy-free. These foods or food products may contain milk as well.

On the other hand, “dairy-free” means the product is free of conventional dairy ingredients. People may have some problems with dairy foods such as, allergy, digestive problems, etc. Therefore, they require a dairy-free formula.

Best dairy free Greek yogurt and benefits

The beneficial aspects of Greek yogurt are too clear. The specialties of Greek yogurt include:

  • It contains a less amount of whey, sugar and calorie.
  • The presence of live cultures in Greek yogurt is satisfactory.
  • It helps you to gain a strong immune and digestive system.

Therefore, you need to buy the best dairy free Greek yogurt.

Finally, I wish to conclude saying that, I have tried to make my article more informative. All the information included, are based on recent researches. I have given my effort to focus mainly on the problems of consuming dairy products and the benefits of consuming dairy-free products. So, if you face any problem by consuming dairy products, I will suggest you to eat dairy-free yogurt. Because, dairy free yogurt is capable of providing nutritional elements better than other dairy free products and it has a great taste. Moreover, being dairy-free, you will be able to get a nice functional digestive system.