Yogurt: it is the number 1 diet ally –

It helps reduce body fat

Presented at the last Ganepão, an important event in the world of nutrition, which took place in São Paulo, some studies showed why yogurt is such a powerful ally for those who want not only to lose weight but also to reduce the percentage of fat and improve their mass index. slim. “Since it contains protein of high biological value and calcium, skimmed dairy foods, including yogurt, promote greater control of insulin secretion”, says Roberta Cassani, nutritionist at the Institute of Nutrition, in Itu (SP). “Thanks to this action, less free fatty acids reach the bloodstream, which helps prevent the accumulation of visceral fat, which is considered dangerous.”

Those same high biological value proteins also help to fill you up, another weight factor for those who struggle with the scales. Márcia Vitolo, nutritionist and professor at the Federal University of Health Sciences in Porto Alegre (RS), also recalls that gastric emptying after yoghurt consumption is slower because of its dense consistency. “The feeling of an empty stomach takes longer to appear if, for lunch, you have yogurt instead of milk or juice.” Even better: “Adding a slower-absorbing carbohydrate to yogurt, such as a tablespoon of oatmeal, may favor lean body mass gain in people who work out.”

It is rich in nutrients

“The whole version has a good dose of protein, a moderate portion of carbohydrates and a little fat, as well as important minerals such as calcium, phosphorus and magnesium. The carbohydrate in question is the famous lactose, the natural sugar of milk, however, it serves as food for the bacteria that make up the yogurt.”

It has less lactose than milk

For you to understand better: yogurt is produced from the fermentation of milk by two good bacteria, Lactobacillus bulgaricus and Streptococcus thermophilos, which, under Brazilian law, can gain other companions. These bacteria, in contact with the milk, multiply and process the lactose, transforming it into lactic acid, a substance that will cut the liquid, leaving it with a denser texture. Thus, the amount of lactose is considerably reduced, which can make yogurt a friendly food even for those who suffer from intolerance to this sugar. “I wouldn’t be afraid to propose yogurt to a patient who describes the symptoms of intolerance”, says Roberta Cassani. “Yogurt also has less casein, the dairy protein, than milk. Unless the allergy to this item has been very well diagnosed, it is worth trying, with careful medical supervision, for the benefits that the food offers.”

Unlike intolerances caused by lactose, responsible for symptoms such as a feeling of bloating, gas and colic, allergies are triggered by two milk proteins, beta-lactoglobulin and the aforementioned casein. Much more serious, they can cause violent reactions and even anaphylactic shock – hence the greatest care. The good news is that allergies are rare in adults. “About 2% of children are allergic, but 80% of them are fine by age 5. In adults and adolescents, only 0.2% of them have the problem”, says allergist and immunologist Ariana Yang, from the Hospital das Clínicas of the University of São Paulo.

Intolerances are more common, affecting, to varying degrees, about 85% of the adult population, according to the American Association of Gastroenterology and Nutrition. If you’re in the group that has accentuated symptoms, it’s worth rethinking the strategy. “Yogurt improves satiety, but if it causes discomfort, there is no comfort in consuming it”, says Ariana. Still, it is not the case to discard it. “There are lactose-free products on the market, which bring the benefit of good proteins without the inconvenience of intolerance”, says Samantha Enande, a nutrologist from São Paulo.

How much should I ingest?

The daily recommendation is up to two pots. “Because it is rich in lactobacilli, yogurt improves intestinal transit, which is usually worse in weight loss diets because, in general, you eat less. For those who intend to adopt it, nutritionists Márcia and Roberta recommend starting with breakfast, when acceptance is greater. Several studies show that, when consumed routinely, yogurt is associated with greater success in losing and maintaining weight. But alone he doesn’t work miracles. It needs to be included in a balanced menu, and it needs to be one more element in a quality food plan.