Yogurt: why including it in breakfast can be good for you? – GOOD SHAPE

You know that breakfast is one of the main meals of the day. But, many times, you end up having to eat something quickly due to lack of time, right? Yogurt is a nutritious, healthy and zero-labor option for those moments.

Alone or with the addition of fruit or cereal, it can boost this first meal of the day without compromising your schedule and, above all, without disturbing your healthy choices. Because, truth be told, in a hurry we end up making the most caloric or nutritionally poor choices. Now, if you have a milk allergy or are lactose intolerant, a milk-based yogurt doesn’t work very well with your digestive system. Fortunately, there are a huge variety of plant-based options that may be right for your needs and tastes.

And, do you know why it’s worth starting the day with a yogurt or putting it in the afternoon snack? Experts explain:

1. Gives satiety

Yogurt is rich in protein and healthy fats, making it a very nutritionally rich breakfast or snack. One study found that consuming a protein-rich Greek yogurt as an afternoon snack resulted in less hunger, increased satiety, and delayed cravings for dinner. So, you know: hit that hunger and you need to eat something fast? Yogurt is a very healthy option.

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2. Helps reduce the risk of type 2 diabetes

Other research has shown that yogurt can play an important role in preventing type 2 diabetes. It has lactic acid bacteria, which can positively affect the intestinal microbiota, acting to reduce glycemic variability. That is, it can help reduce fluctuations in a person’s blood sugar levels.

3. It’s good for bone health

Yogurt still delivers a good amount of calcium, which is essential for bone health, helping to protect against osteoporosis. Calcium is still very important for vascular contraction, muscle function and strength, nerve transmission and cell signaling.

4. It’s good for the heart

One study found that regular consumption of fermented milk products such as yogurt (about two servings a week) over the long term may help lower the risk of cardiovascular disease by lowering blood pressure.

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5. It’s good for the gut

Yogurt, specifically the dairy type, is rich in probiotics, which strengthen the immune system and improve digestive health by maintaining levels of good bacteria in the gut. These good bacteria even help break down lactose, improving symptoms of irritable bowel syndrome.

BUT THERE ARE YOGHURT AND YOGHURT

Just take a quick walk down the supermarket’s dairy aisle to see the number of yogurt options. To make a really healthy purchase, see what nutritionists recommend:

Choose low – or no – sugar

As with all foods, it’s a good idea to keep an eye on the sugar content. While yogurt naturally contains six to eight grams of sugar per pot, it’s best to opt for plain or unflavored versions. This makes it possible to reduce added sugars, which are often included in flavored varieties. When it’s time to eat, then you add your toppings and fruit for flavor, sweetness, and fiber.

Prioritize the probiotics

Keep an eye out for packaging that says it contains active cultures to reap the greatest benefits. These are the bacteria that can improve the symptoms of Irritable Bowel Syndrome and help with the intestinal flora

Low fat or normal?

If you are not going through any process of reducing fat in your diet, there is no right or wrong choice when it comes to low or low fat yogurts. Choose what’s best for you. And what to choose, remember that moderation is essential in everything.