Food and Nutrition
A Yogurt a Day!
By
Feb 23, 2008 - 10:47:38 AM

(HealthNewsDigest.com) - Start Early with "A Yogurt a Day" because not only is it light, but it just might keep the doctor away! Well, I am basing this on some scientific evidence, and studies supporting its health benefits have been mounting. "A Yogurt a Day" was one of my most popular tips very early on, and I resend it at least once a year because I truly believe that yogurt belongs in our top ten foods to eat every day! I also like to send this tip out often because yogurt as a snack or light meal, is hard to beat. So, for all of us who have not seen this tip, yogurt is a food that I eat every day, and for those of us who have seen this tip, here's the latest scoop so we can up our dairy to the recommended 3-a day!

Low-fat yogurt
Is a nutrient dense food, high in nutrients and low in calories (the non-fat and low-fat kind of course).
It is one of the highest sources of bioavailable calcium (usually at least 300mg) behind milk.
Is high in quality protein (6 oz. serving gives us an equivalent to 1 oz. of steak).

Has phosphorus which is important for our bones, and B12 (the B vitamin found only in animal products) most commonly known for its role in energy production .

Has different bacterial cultures that enhance our absorption of nutrients and help maintain our own gut flora. The cultures that a yogurt contain do depend upon the brand, and even different brand yogurts that contain the same bacteria may contain a different strain of it, or a different blend of different bacteria.

Yogurt is made by curdling milk with purified cultures of bacteria (the good kind that live in our gastrointestinal tract). In fact, many of us are not even aware that we have at least 500 different species of bacteria that live in our gut! The type and number of the good gut bacteria is directly related to our health. Because yogurt is cultured, many of us who have a lactose intolerance (problems digesting milk products) can enjoy the benefit of this milk product without the side effects.

The health promoting bacteria in yogurt can be particularly helpful during those times we need to take antibiotics (don't take at the same time though), replenishing the good bugs in our gut. Yogurt itself is known as a probiotic (literally means " for life" ), and probiotics are also referred to as "Living Drugs". Probiotics can help our gastrointestinal system fight the bacteria that we ingest which would cause us to get sick (food poisoning for example, but will not prevent it). Some studies have also shown that yogurt is linked to an improved resistance to infection in general and other studies point to yogurt as having anti-cancer properties. Let's not forget that enhanced absorption of nutrients can aid our immune system and health in general!

Studies also report that regular intake of a yogurt drink containing active live cultures (look below for a list of these long named bugs), reduced nasal levels of some potentially serious bacteria (Streptococci and Staphylococcus; See below sources.). These nasal bacteria have been known to cause common infections in hospital patients. Additional studies report that eating yogurt regularly suppress the growth of the common H-Pylori infection which can produce symptoms similar to an ulcer.

So, what else can we ask for in a food? Good for our bones, good for our stomach, good for our immune system; it supplies protein, and it supplies an important vitamin necessary for energy and our nervous system. Lastly it can be a convenient easy meal (we can buy it and carry it almost everywhere), and it is low in calories. Now in addition, research has been ongoing to establish a link between calcium, dairy foods and weight management. Here is a direct quote from one study (let's remember, this is a quote from just one study and not conclusive!)

"Dietary calcium appears to play a pivotal role in the regulation of energy metabolism and obesity risk. High calcium diets attenuate body fat accumulation and weight gain during periods of over-consumption of an energy-dense diet and to increase fat breakdown and preserve metabolism during caloric restriction, thereby markedly accelerating weight and fat loss".

I have a Stoneyfield Yogurt everyday (this one has more active live cultures of different bacteria) on the run. On weekends, I add my favorite cut fruit, or if I'm in the mood for something crunchy I add cereal. Recently I've started to eat what I call my "Blueberry Cheese Cake" breakfast made with blueberries, 1% fat cottage cheese or Ricotta, topped with blueberry non fat yogurt. I always feel so healthy after I've eaten my yogurt and I strongly believe all of us can benefit from "a Yogurt a Day". Oh, by the way, it's a great light meal an hour before a workout or a midmorning/afternoon snack too.

So, have we had our yogurt today?

June M. Lay M.S.
www.junefit.com
Active Live Cultures listed in Yogurt Drinks & Yogurt to look for: Lactobacillus, Bifidobacterium, Lactobacillus acidophilus, L. Casei, streptococcus thermohilus. Sources: Am J Clin Nutr. 2004;80:737-741; Am J Health-Syst Pharm 58(12):1101-1109, 2001. © 2001 American Society of Health-System Pharmacists; Zemel, The role of dairy foods in weight management, JAm Coll Nutr. 2005 Dec;24(6 Suppl):537S-46S


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