The Type Of Fat Matters
An important reason why you can’t eat full-fat dairy with abandon is thatunlike the so-called healthy monounsaturated and polyunsaturated fats found in olive oil, oily fish, and nuts dairy products primarily contain saturated fat, which can contribute to heart disease risk.
But that doesn’t mean you can’t enjoy a glass of whole milk or some rich cheese from time to time, says Dr. Hu. Moderation is key.
A rule of thumb is to have no more than 20 grams of saturated fat per day for the average 2,000-calorie diet, says Dr. Hu. “That’s actually a lot when you consider that one cup of whole milk has 4.5 grams of saturated fat,” says Dr. Hu. Even so, this shouldn’t give you license to chug down three or four glasses a day or to go back to the diet of the 1950s and ’60s, which was loaded with butter and red meat.
“I don’t think it’s a good idea to eat a lot of full-fat dairy,” he says. “Find balance by choosing a combination of low-fat and full-fat options. This might include one glass of 1% or skim milk paired with a full-fat yogurt.”
The AHA recommends lowering the recommended daily intake of saturated fat for heart patients to no more than 5% to 6%, and to 7% to 10% for the general population, says Debbie Krivitsky, director of nutrition at the Harvard-affiliated Massachusetts General Hospital Cardiovascular Disease Prevention Center.
Is Yogurt Good For High Cholesterol
A balanced and nutritious diet is necessary for good health. People having high cholesterol need to be extra watchful about what they eat. Some foods are better for reducing cholesterol than others. Want to know if yogurt is good for high cholesterol or not? Wondering which type of yogurt is best for health? Read on to understand the effect of yogurt on cholesterol levels.
Nutritip: Can Yogurt Help Control Your Cholesterol
- Nuts. A recent study showed that volunteers who got 30 percent of their daily calories from fat, yet got two thirds of this fat from walnuts lower their cholesterol by twelve percent within four weeks. The cholesterol lowering effect of nuts was thought to be due to the combination of fiber, B- vitamins, and vitamin E, and to the fact that these fats are primarily unsaturated ones. Yet, dont go too nutty. Since nuts are high in fat, its important not to eat too many.
- Garlic. The jury is still out on whether or not garlic will lower your cholesterol. Powdered garlic supplements probably will not. Eating one clove of garlic per day may. Watch the medical news for a garlic update. Until then, stick to the proven cholesterol-lowering foods, soy and fiber, and eat garlic because you enjoy it.
- Alcohol. You may also read that 1 to 2 alcoholic drinks a day can raise HDL cholesterol. Yet, similar to garlic, the jury is still out on whether the HDL-raising effect is significant enough to lower the risk of heart disease and to outweigh the potentially harmful effects of alcohol abuse.
You May Like: Can Dehydration Skew A Cholesterol Test
Greek Yogurt Vs Other Types Of Yogurts
The type you want to buy is plain, full-fat yogurt. Its the best type of yogurt for your cholesterol levels because it has more protein and fewer carbs compared to other types. It also contains probiotics which are good bacteria that can improve our digestive system.
Related Posts:
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
Recommended Reading: Effects Of Low Good Cholesterol
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.
How Does Yogurt Assist In Weight Loss
Yogurt, the low-fat variety, is a good source of protein but contains fewer calories. The body uses a lot of energy to digest the huge protein content. This causes more calorie burnout thus decreasing appetite and helping in weight loss. Also, the hunger pangs are lessened throughout the day. But the only rider is to opt for the no-sugar variety.
Recommended Reading: Pork Chop Cholesterol
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.
You’re More Likely To Meet Nutrition Requirements If You Eat Yogurt Every Day
While yogurt is indeed rich in calcium, that’s not the only nutritional requirement it can fill. In fact, you’ll become more nourished overall if you make yogurt a staple in your daily diet, according to registered dietitian Amy Cohn. “When compared to those who don’t eat yogurt, yogurt eaters are more likely to meet nutrition requirements,” the expert explained to The List. “They consume 28 percent more vitamin D, 24 percent more calcium, 13 percent more potassium and, as they tend to stray away from salty foods, 9 percent less sodium in their diet.”
Additionally, yogurt is rich in other vitamins and minerals, including B vitamins , phosphorous, and magnesium, according to Healthline. It’s also high in protein, containing approximately 12 grams per seven ounces, which can help to support your metabolism. And if you like Greek yogurt all the better, as a seven-ounce serving contains 22 grams of protein on average.
Don’t Miss: Are Baked Potatoes High In Cholesterol
Replace Sour Cream With Low
Sour cream is often used to add creaminess to many foods and can be used as a topping for main dishes and sides, such as soups, baked potatoes, and fish. Because sour cream can add extra fat to your diet, an alternative would be to replace this with another topping that’s lower in fat.
Low-fat plain yogurt is an excellent alternative that can add the desired creaminess to your food without adding the extra fat that sour cream does. If you’re looking for a firmer texture to top your food with, you can use low-fat plain Greek yogurt, which is also lower in fat compared to sour cream.
Effects Of Probiotic Yogurt Vs No Yogurt
A 2016 study investigated the effects of probiotic yogurt consumption on various markers of health in people with type 2 diabetes.
Some of the participants who took part in the study ate a little less than two-thirds of a cup of probiotic yogurt per day for 8 weeks. Others consumed yogurt with a type of pumpkin or just pumpkin alone. A control group received dietary advice on managing diabetes but did not consume any yogurt.
Researchers tested each participants blood pressure and blood glucose levels at the start of the study, and again at the end. They also tested levels of fats and inflammatory markers in the blood. Inflammatory markers are chemicals in the blood that indicate inflammation in the body.
The participants who ate yogurt and yogurt and pumpkin showed a significant reduction in blood pressure. Their blood tests also revealed the following health improvements:
- a significant decrease in blood glucose levels
- significantly lower levels of the inflammatory marker CRP
- significantly lower levels of low-density lipoprotein or bad cholesterol
The control group did not show significant improvements in any of the above markers of health. The researchers concluded that consumng probiotic yogurt might be beneficial for people with type 2 diabetes.
Also Check: Is Instant Oatmeal Good For Diabetics
Recommended Reading: Does Canned Tuna Have Cholesterol
What To Watch Out For
Calories and carbohydrates can also hide in extra toppings such as candies, nuts, and granola. These can contribute to blood sugar increases.
Youre better off choosing your favorite plain yogurt product and adding in the desired toppings yourself. That way, you can control the serving size and added sugars. Try a combination of fresh blueberries and sliced almonds. You can also add ground flax seed, chia seeds, and sliced strawberries.
As for artificial sweeteners, new research is leading experts to advise caution, especially for people with diabetes and insulin resistance. While they were originally marketed as a way to help people curb their sweet tooth and manage their weight, recent research suggests that artificial sweeteners may actually promote weight gain and changes in gut bacteria.
If you want to steer clear of artificial sweeteners, fresh fruit continues to be a healthier and more natural way of sweetening your yogurt. You can even mix in unsweetened applesauce as a quick way to naturally sweeten your yogurt.
Dont Miss: Donate Blood Diabetic
Dannon Oikos Greek Nonfat Yogurt Plain
If youre choosing plain, Oikos gets the green light from us. Low sugar, high protein: thats the winning combo in any yogurt. Just steer clear of their fruit flavors: Blackberry has more sugar than actual blackberries and Pomegranate uses questionable additives potassium sorbate and calcium lactate. As Middleberg explains, These additives most likely contain synthetic pesticides. Potassium sorbate has been known to cause skin allergies like eczema and calcium lactate can lead to digestive issues. Which doesnt sound like great news if youve been searching, how to get rid of bloating.
Dont Miss: Low Hba1c Symptoms
Don’t Miss: Canned Tuna Good For Cholesterol
Foods Labeled ‘low Cholesterol’
When you’re shopping and you see an item that says it’s low in cholesterol, you still need to check the nutrition label. If it’s high in saturated fat, it can raise your LDL cholesterol. Also check the serving size. It might be smaller than you think, and if you eat too much, you’ll get more cholesterol than you realized.
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.
Also Check: How Much Cholesterol In Canned Tuna
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.
What About Sweetened Or Flavored Yogurts
If you dont care for the flavor of plain yogurt, you might reach for a vanilla or lemon-flavored yogurt or a fruit on the bottom yogurt. Sugar and fruit add flavor. But beware: All of that flavoring, fruit and sugar comes at a calorie and carbohydrate cost. Lets take a look.
Take Yoplait Original Strawberry Banana Yogurt. A 6-ounce container has:
· 150 calories
· 6 grams of protein
· 2 grams of fat
Included in the ingredient list are reduced-fat milk, sugar, strawberries, banana puree and modified corn starch, all sources of carbohydrate. The carbohydrate content is considerable.
A light-style yogurt may be a better option. Note that there is no such thing as sugar-free yogurt. All yogurt contains sugar from milk otherwise, you wouldnt have yogurt! Here is Yoplait Light Strawberries n Bananas fat-free yogurt, also 6 ounces:
· 90 calories
· 5 grams of protein
· 0 grams of fat
The ingredients contain nonfat milk, modified cornstarch, strawberries, sugar and banana puree, which are sources of carbohdyrate. Extra sweetness comes from two non-caloric sweeteners: acesulfame potassium and sucralose.
Carbohydrate and calorie-wise the light-style yogurt is a better option. But not everyone cares for the flavor of nonnutritive sweeteners. Check out Chobani Strawberry Banana Greek Yogurt. A 5.3-ounce container has:
· 130 calories
· 11 grams of protein
· 2.5 grams of fat
It contains no artificial sweeteners but does have the added thickeners fruit pectin and locust bean gum.
Don’t Miss: Cholesterol In Pork Chops
Is Greek Yogurt Bad For Cholesterol
Many people claim that Greek yogurt is bad for cholesterol, which is why they should not eat them.
However, it has nothing to do with its cholesterol content but instead what we put on it. Its not the yogurt itself its all about moderation and a healthy diet. Imagine how bad it will affect your cholesterol if youre eating Greek yogurt with bananas, brown sugar, and whipped cream.
I am here to clear some things so that you can decide on your own whether or not to eat them. It is not the best choice for people with high cholesterol levels, but its not the worst either.
Waitrose Natural Fat Free Fromage Frais
Price: £1.20 for 500g from Waitrose
Verdict: This creamy Waitrose yoghurt has one of the lowest calorie counts of the lot, and very low amounts of fat and salt, making it one of the most healthiest yogurts available! It does have a significant amount of sugar however that you should be aware of.
Dr Sana Khan says, I like this fromage frais it can be used over a salad, on top of fruit, or even by itself. Its filling, protein dense and not sugar laden.
Don’t Miss: Cholesterol In Mussels
How Much Dairy Is Too Much
You may also wonder exactly how much dairy you should be consuming every day. Experts often recommend people eat dairy products, because they are a good source of calcium in the diet. “There has been quite a bit of controversy about the RDA for calcium in the United States, because it’s much higher than the amount recommended by other countries,” says Dr. Hu. And eating too much dairy might not be the best choice for your health. “I think there is no question dairy can be included as part of a healthy diet,” says Dr. Hu. But for most women, one to three servings a day is sufficient. “Not everyone should eat three or more servings a day recommended by some organizations,” he says.
Adult women, particularly postmenopausal women, should also focus on getting enough protein, which can help to maintain muscle and bone mass. Healthy protein choices include poultry, fish, nuts, legumes, and even some ancient grains, such as quinoa, in addition to moderate amounts of dairy.
But it’s better to focus on healthy eating over all, rather than overthinking one nutrient like saturated fat, says Dr. Hu. When people run into nutritional problems, it’s rarely solely because they opted for a full-fat dairy product instead of a low-fat option. “The problem is that often when people have cheese, there’s a burger underneath it,” he says. Or the cheese they’re eating is on top of a pepperoni pizza.
Which Cheeses Are Lowest In Cholesterol And Fat
Cheese is a great source of both protein and calcium, but it also contains both cholesterol and saturated fat. In fact, it is the top dietary source of the latter for Americans, according to the National Cancer Institute. Cheese can be a part of a well-balanced, low-cholesterol diet, but which cheeses you chooseand how much you eatmatters.
Recommended Reading: Is Tuna Good For High Cholesterol
Meats And Meat Alternatives
- Choose fish, chicken, turkey and lean meats.
- Use dried beans, peas, lentils and tofu.
- Limit egg yolks to three to four per week.
- If you eat red meat, limit to no more than three servings per week and choose loin or round cuts.
- Avoid fatty meats, such as bacon, sausage, franks, luncheon meats and ribs.
- Avoid all organ meats, including liver.