Why Greek Yogurt Is Good For You
All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. What distinguishes Greek yogurt is its thicker, creamier texture because the liquid whey is strained out. Also, it contains probiotic cultures and is lower in lactose and has twice the protein content of regular yogurts.
Worst Yogurt For Sugar Content: Total Greek 0% Fat Free Yogurt With Honey
Calories: 106 kcal per 100gFat: NoneSugar: 18.8g highest sugar amount!Salt: 0.08gPrice: £1 for 170g from Tesco
Verdict: Despite containing only the tiniest trace of fat and saturated fat as its aptly named, Total Greek 0% Fat Free Yogurt with Honey has the highest amount of sugar in the seventeen yogurts we tested. However, Total is high in protein, so youll probably find itll satisfy you for longer than some other pots.
Dr Sana Khan says, The fat free aspect is quite misleading. Often when fat is removed, it is replaced by sugar as is in this case. Making something low in fat isnt necessarily healthier and in this case will be more of a reason to result in an insulin surge meaning you are likely to crave for another sugar rich food a few hours later.
Foods That Lower Ldl Cholesterol
If you have high cholesterol, your doctor may prescribe medication to lower those levels. However, they will also likely recommend lifestyle and dietary changes, including cutting out foods that raise LDL.
There are a number of ways that foods can lower your levels of LDL cholesterol. According to Harvard Health Publishing, some foods contain soluble fiber which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation.
Read more:7-Day Low-Cholesterol Diet Menu
Some plants contain sterols and stanols compounds that occur naturally in plant cell membranes. Phytosterols have a similar structure to cholesterol, meaning they compete for absorption in the digestive system and thus lower the amount of cholesterol absorbed into the blood. Other cholesterol-lowering foods contain polyunsaturated fats.
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Beware Of Sweetened Yogurts
While yogurt has a lot going for it, not all yogurt is a healthy choice. Some flavored yogurts even those made with real fruit can be more like .
That strawberry swirl fruit-on-the-bottom or chocolate chip crunch topping can pack a sugary punch. Some flavored yogurts contain more sugar in one serving than the daily recommended amount.
What about sugar-free flavors? Unfortunately, artificial sweeteners may not be any healthier than real sugar. And eating super-sweet artificial sweeteners can set up your taste buds to crave more sweet stuff throughout the day.
Your best bet is to avoid flavored yogurt and reach for the plain variety. Plain, nonfat yogurt is best, says Zumpano. Both original and Greek-style are excellent sources of protein, calcium and probiotics.
Does Yoghurt Increase Cholesterol
Can yogurt lower cholesterol? Several studies have examined the effect of eating yogurt on cholesterol levels. A 2013 study linked yogurt consumption to healthy blood pressure and cholesterol levels. In the study, yogurt eaters seemed to have a better metabolic profile than those who didnt eat yogurt.
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Triglycerides In Your Blood
In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your bodys fat deposits. Hormones release triglycerides to make energy between meals.
When you eat, your body converts any extra energy it doesnt need right away into triglycerides.
Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with high triglycerides are at increased risk of heart disease and stroke.
If you regularly eat more energy than you need, you may have high triglycerides .
Healthy Dairy Food Options
Examples of healthy dairy food options include:
- Eat unflavoured yoghurt, which can make a great snack or breakfast option. Add fruit or nuts and seeds for extra flavour.
- Swap butter for healthier alternatives, such as avocado, olive oil, or oil spreads.
- Try cottage or ricotta cheese on wholegrain crackers as a snack.
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Low Cholesterol Super Bowl Spinach Artichoke Dip
To reduce cholesterol in your diet, Go Greek with this great Super Bowl Recipe!
The spinach and artichokes combination creates a rich source of vitamin C to protect your immune system by fighting against bacteria,viruses, and infection and acting as an antihistamine to decrease inflammation, especially during the cold and flu season.
Yields: 12 servings, 1 serving = ¼ cup
- 1-10 ounce frozen spinach package, thawed
- 1-14 ounce can of artichoke hearts, drained
- 1-8 ounce of water chestnuts, drained and chopped
- ½ medium yellow onion, chopped
- 1 tablespoon of garlic, minced
- 16 ounces of 0% plain Greek yogurt
- ½ cup of part skim mozzarella cheese, shredded
- ½ tsp of salt
The Live Cultures In Yoghurt
While it is common knowledge that the live cultures in yoghurt support better digestion a study in 2011 in the Journal of Dairy Science suggested that a controlled study group of Type-2 Diabetes participants benefited from the Lactobacillus acidophilus La5 and Bifidobacterium lactis Bb12 live cultures in a certain kind of yoghurt. Total cholesterol levels and LDL levels were substantially lowered with yoghurt consumption within this study group.
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What Is The Best Home Remedy For Cholesterol
Diet and lifestyle changesStop smoking.Lose excess weight.Exercise most days of the week.Eat heart-healthy foods, including foods rich in soluble fiber and omega-3 fatty acids.Limit your consumption of foods high in saturated fats. Eliminate trans fats from your diet.Drink alcohol in moderation.More items
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Other Noteworthy Facts About Greek Yogurts
Different types of yogurt have just as much protein as the ones with low carbs. Just look for those that have either 1g or 2g of carbs. You may need to try a few brands before finding one you like, but there should be no more than 4-8g of carbs per serving.
One more thing, remember that you can always add your ingredients to make it healthier and tastier. You can add some low-sugar fruits like blueberries or strawberries for taste and extra nutrients.
The Best Yogurts For Gestational Diabetes
Yogurt can be a great and quick breakfast, snack or dessert which can keep blood sugar levels lower and stabilised. However, yogurt can also be packed with refined sugars, fruit and cereals making them a terrible choice on a gestational diabetes diet. So which yogurts are the best yogurts for us to pick?
*Since writing my original recommended yogurts page in 2016, many yogurts have been introduced onto the market and many older brands have reduced the amount of added sugar in their recipes. This means that the recommendations have changed slightly since I last reviewed best yogurts.
As per 3 of our 8 golden rules, were looking for yoghurts that are low in carbohydrates, high in natural fat, with good amounts of protein.
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Why Greek Yogurt Isnt As Healthy As You Thought
Despite what most people think, here are several things you need to know about Greek yogurt nutrition, showing that it isnt quite as beneficial as youve been led to believe:
1. Risk for Lactose Intolerance
The ability to digest dairy is more complicated than you might think. Some people can tolerate dairy products well, while others have strong reactions to lactose, casein or other compounds found in dairy that cause them to experience symptoms like acne, diarrhea, bloating and gas. The bulk of dairys health problems come from its natural sugars and proteins . Both can be seriously inflammatory, especially when natural enzymes are removed from milk that help with the digestion process.
The lactose in yogurt can cause discomfort for some people who lose the ability to digest lactose after infancy. This results in symptoms of lactose intolerance caused by a reaction to lactose, which is a type of sugar. Like certain other carbohydrates , when its not properly digested, it can lead to digestive discomfort, bloating, overgrowth of bad bacteria and digestive issues like SIBO.
2. Hormonal Trouble
3. Potential for Acne and Skin Flare-Ups
Lactose intolerance isnt always the cause for digestive issues from yogurt or milk. Pasteurized and homogenized milk used to make Greek yogurt can cause histamine reactions and gut problems in some people.
4. Other Autoimmune Reactions
5. Potential for Weight Gain
What Should You Not Eat With High Cholesterol
Most fast foods and processed foods are full of carbs, trans-fats, sodium, and sugar. Eating too many carbs is the primary cause of high cholesterol because it causes the body to produce more LDL, thus increasing your chances of heart attacks. Try as much as possible to avoid those things that you know will harm your blood vessels, therefore, preventing plaque from accumulating.
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What To Have Instead Of Greek Yogurt
Dairy isnt all bad like it might seem in fact, I believe that raw milk is beneficial along with other organic dairy products made from pasture-raised animals they can be great additions to many peoples diets.
This is especially true for probiotic yogurt, which is fermented and has been a time-honored food for thousands of years, providing probiotics in addition to valuable nutrients that are often low in peoples diets today. The difference between most Greek yogurts and the type I recommend has to do with the quality of the milk and process used to make the yogurt.
Unprocessed, fermented dairy products are beneficial for gut health because of the probiotics they provide, assuming dairy proteins are not an issue for you. The live cultures active in Greek yogurt usually include bacteria S. thermophilus and L. bulgaricus , which are responsible for its characteristic sour or tangy taste.
Related: Kefir vs. Yogurt: How to Decide Which Is Right for You
Yogurt and kefir are two popular fermented dairy products, which means they hold protective bacteria thats available to you when you eat them. Amasi is another beneficial fermented milk beverage available in some specialty stores that has the consistency of a liquid yogurt.
Theres a big difference between pasteurized milk and raw milk for this reason, so even people who cannot tolerate congenital yogurt or milk well might find they can digest raw milk.
Cholesterol And Healthy Eating
What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. Try to eat a wide variety of foods from each of the five food groups. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body.
The Heart Foundation recommends:
- Plenty of vegetables, fruits and wholegrains.
- A variety of healthy protein sources , legumes , nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart healthy diet. If choosing red meat, make sure it is lean and limit to 1-3 times a week.
- Unflavoured milk, yoghurt and cheese. Those with high blood cholesterol should choose reduced fat varieties.
- Healthy fat choices nuts, seeds, avocados, olives and their oils for cooking
- Herbs and spices to flavour foods, instead of adding salt.
Also, be mindful on how much you are eating and whether you are filling up on unhealthy foods. Portion sizes have increased over time and many of us are eating more than we need which can lead to obesity and increase our risk of cardiovascular disease.
Ideally, a healthy plate would include servings of ¼ protein, ¼ carbohydrates and ½ vegetables.
Serving size can vary depending on age, gender and specific nutrition needs.
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Which Fruit Is Best For Heart
Strawberries, blueberries, blackberries and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease .
Why The Confusion About Fat
For decades, dietary recommendations have been based on nutrients in food, not on foods themselves. That includes dairy foods, which are an important source of some nutrients that many Americans dont get enough of, such as calcium and vitamin D. Because we need these other nutrients, the recommendation in the U.S. Dietary Guidelines has been to consume low-fat dairy.
However, the studies cited above suggest that any negative effects of saturated fats on cardiovascular health may be neutralized when they are eaten as part of the complex food matrix formed by cheese and other dairy foods.
Whole milk dairy foods are more than vehicles for fat. Like other foods, they are a complex matrix of vitamins, minerals, proteins and carbohydrates as well as unsaturated fats. Part of the controversy and inconclusiveness about the role of saturated fats in health and disease could be because the other qualities of the food theyre packaged in matters.
Interestingly, European-based studies on dairy fat, which tends to be consumed there in the form of quality cheese and yogurt, are more likely to find positive effects on health than American studies, where people eat more full fat dairy combined with sugar and refined carbohydrates, as with ice cream, pizza and fast food.
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Does Yogurt Reduce Cholesterol Levels
December 29, 2016 by Admin2
Keeping a healthy diet is essential when it comes to controlling your cholesterol levels. Making some lifestyle changes for the better is much needed to lower the risk of heart disease and other dangers that high cholesterol brings, and therefore it is good to know that there are certain types of foods you can incorporate into your diet that can help you with your problem.
We all know that we should avoid butter, cheese, pastries, donuts, meat, and processed food if we want to keep our low-density lipoprotein or LDL levels, also known as bad cholesterol, low. Also, it is important to note that certain types of fat should be avoided and incorporating various healthy foods in your diet can aid with the lowering of cholesterol levels greatly. There is an ongoing discussion about the types of foods beneficial for this problem, and one of the most popular topics in this realm is yogurt is it good or is it bad for cholesterol? Good news! If you like yogurt you should know that it can actually help with the maintenance of cholesterol levels in your body!
Yogurt With Nuts Benefits
How are nuts good options? They make you feel full preventing weight gain. Though nuts contain a lot of calories, our bodies do not absorb all of it. Also, it has been proven that nuts decrease insulin resistance, blood sugar, cholesterol, and inflammation. Nuts are rich in potassium and magnesium and some like Brazil nuts are the best source of Selenium. And the best part is nuts add crunch and flavor to your yogurt making it scrumptious.
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You’ll Get A Rush Of Many Vital Nutrients
In addition to probiotics, yogurt is packed with so many other nutrients that your body can benefit from. For example, Kane says you’ll get a decent dose of calcium , phosphorus , magnesium , and potassium . And that’s not all, either.
“Probiotics actually produce vitamin K as well, which is used for healthy blood coagulation to support healing,” says Kane.
The best way to ensure that you’re reaping the full health benefits of yogurt is to take a close and careful look at the nutrition label before adding it to your shopping cart. Ideally, Kane advises selecting one that contains multiple strains of bacteria.
“Think of this as diversifying your roster for a sports team,” she explains. “You need all sorts of players to build a versatile unit, each contributing different skills and talents to create a strong and resilient squad capable of handling any opponent that comes their way.”
Other than that, as long as you go for a product that doesn’t contain heaps of added sugar, yogurt can definitely be a super healthy component of your daily diet.
Get creative with these 26 Things You Can Make with Yogurt.