Saturday, March 2, 2024
HomeNewsIs Yogurt Good For Cholesterol

Is Yogurt Good For Cholesterol

Coconut Yogurt Versus Other Yogurts

Super Food: Yogurt reduces cholesterol & helps prevent cancer

The regular yogurt you’ll usually find in a supermarket is typically made from cow’s milk. However, this fermented product can be made from virtually any animal’s milk. Other popular animal-based yogurts are made from the milk of goats, sheep, camels, yaks and buffaloes.

More often than not, commercial yogurt products are sweetened and full of additives. You should always try to avoid sweetened yogurts, as they are typically unhealthy. Greek yogurt is known as one of the healthiest types of animal milk-based yogurts you can find in supermarkets. In 100 grams of Greek yogurt, you can find:

  • 8 percent of the DV for calcium
  • 11 percent of the DV for phosphorus
  • 5 percent of the DV for zinc
  • 18 percent of the DV for selenium
  • 21 percent of the DV for vitamin B2
  • 7 percent of the DV for vitamin B5
  • 31 percent of the DV for vitamin B12

Greek yogurt has 9 grams of protein and 4 grams of carbohydrates, none of which come from fiber. It also has 5 grams of fat, half of which come from saturated fat. This means that its amount of saturated fat is actually similar to that of coconut yogurt. The average unsweetened yogurt, such as Greek yogurt, has less carbohydrate and more nutrients than the equivalent commercially produced coconut yogurt product. This makes it better at reducing blood glucose compared to plant-based products.

However, coconut yogurt is comparable to other plant-based yogurts such as soy yogurt. One hundred grams of unsweetened soy yogurt has:

Eating Yogurt Every Day Can Help You Feel More Satisfied

Are you one of those people who is hungry for more the second you finish breakfast?;Do you always have to have a snack in your bag to combat between-meal hunger? If so, you might want to try eating yogurt every day, suggests registered dietitian Megan Wong.;”You may feel more satisfied when choosing Greek yogurt as a snack,” she revealed to The List. “Greek yogurt is high in protein, and protein helps you feel satiated for a longer period of time.” As such, it might just help you combat those constant munchies.

Wong has an additional tip for folks trying to maximize satiety with a serving or two of yogurt, too. “For even more satisfaction, choose a high fiber yogurt or add your own fiber,” she continued. “Protein and fiber and the perfect duo for a satisfying snack.” If you’re not sure what kind of fiber to add, try dry cereals with a high fiber content or chia seeds. The latter especially packs a wallop of fiber, according to Harvard University.

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.

Read Also: Is Rohu Fish Good For Cholesterol

If You Eat Yogurt Every Day Your Blood Pressure May Improve

According to the Mayo Clinic, hypertension can lead to various health problems, including heart attack, stroke, aneurysm, dementia, and more. That’s why it’s important to regularly measure your blood pressure and see your doctor if it’s elevated. The good news, however, is that regular yogurt eaters are already on the defense against hypertension, according to functional nutrition therapy practitioner Jillian Warwick.

“Your blood pressure will improve because the potassium found in yogurt can play a major role in regulating blood pressure levels,” the expert shared with The List. “Yogurt has over 600 milligrams of potassium in a single eight-ounce serving; that’s almost a fifth of your RDA for this heart-healthy mineral.” Interestingly enough, this benefit is especially noticeable in women, as noted by Medical News Today. Specifically, women who ate yogurt five or more times a week were found to have a 20 percent reduced risk of having high blood pressure.

Yoplait Healthy Heart Yogurt For Lower Cholesterol

Is Yogurt Good For Lowering Cholesterol?

15 Feb 2005 — Yoplait® introduces the first yogurt in U.S. with cholesterol lowering plant sterols.

15/02/05 As the focus on womenâs heart health this month compels countless American women to vow to lower their cholesterol levels, Yoplait introduces Healthy Heart yogurt â the first yogurt available in the United States that contains cholesterol-lowering plant sterols.

Eating two servings of Yoplait Healthy Heart per day as part of a heart-healthy diet is a delicious and easy way to help lower cholesterol, which may reduce heart disease risk. Yoplait Healthy Heart features that same great taste that women have come to love and expect from Yoplait. Now available nationwide, Yoplait Healthy Heart comes in four fruit flavors: Strawberry, Harvest Peach, Cherry Orchard and Strawberry Banana.

Plant sterols are clinically proven cholesterol reducers. While results will vary by individual, studies have shown that eating 0.8 grams of plant sterols â which is the amount found in two servings of Yoplait Healthy Heart â each day over a period of as little as four weeks, may reduce LDL or âbadâ cholesterol by an average of 6 percent.

Yoplait is a part of the General Mills, Inc. portfolio of brands. Its product line includes Yoplait® Original, Light, Whips! ®, Thick âN Creamy, Carb Monitorâ¢, Nouriche®, Grande!, Go-GURT®, Trix®, Yumsters® and now Yoplait Healthy Heartâ¢.

Also Check: How Does High Cholesterol Affect The Body

Foods With Added Sterols And Stanols

Sterols and stanols are plant chemicals which are a similar size and shape to cholesterol. They are absorbed from the intestines into the blood stream and block some cholesterol from being absorbed,; lowering the cholesterol in your blood.

We get a small amount of sterols from plant-based foods such as vegetable oils, nuts, seeds, whole grains, fruits and vegetables, but its not enough to lower cholesterol. So, food companies have developed foods with plant sterols or stanols added to them, such as mini yogurt drinks, fat spreads, milk and yogurts.

These fortified foods lower your cholesterol gradually, over a few weeks, and how much depends on the amount you eat. Some experts believe they are the most effective single food for lowering cholesterol.

Who should eat foods with sterols and stanols added?

Sterols and stanols have been thoroughly researched, so they can be added to foods and are safe to eat.

They are suitable for:

  • People with high cholesterol; theres no real benefit if you dont have high cholesterol.
  • Children with inherited high cholesterol such as familial hypercholesterolaemia; with support from a doctor or dietitian.
  • People taking statins; sterols and stanols will help to lower your cholesterol further because they work in a different way to the statin.

They are not suitable for:

Aim for:; one to three;;servings; of fortified foods a day. This will give you 1.5 to 3g of stanols and sterols.

Three servings of:; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ; ;OR

  • 1 glass of milk

One product a day:;

Saturated And Unsaturated Fat

There are 2 main types of fat: saturated and unsaturated. Eating too many foods high in saturated fat can raise the level of cholesterol in your blood.

Most people in the UK eat too much saturated fat.

Foods high in saturated fat include:

  • meat pies
  • cakes and biscuits
  • foods containing coconut or palm oil

Eating foods that contain unsaturated fat instead of saturated fat can actually help reduce cholesterol levels.

Try to replace foods containing saturated fats with small amounts of;foods high in unsaturated fats, such as:

  • oily fish; such as mackerel and salmon
  • nuts; such as almonds and cashews
  • seeds; such as sunflower and pumpkin seeds
  • avocados
  • vegetable oils and spreads; such as rapeseed or;vegetable oil,;sunflower, olive, corn and;walnut oils

Also Check: How Many Mg Of Cholesterol A Day

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.

Noosa Tart Cherry Yoghurt

Two Good Yogurt Review | Low Carb Greek Yogurt!

The first thing to remember about this noosa yoghurt is that it is a larger serving size than most of the other yogurts here. That being said, noosa yoghurt is delicious because it’s made with full-fat milk and a lot of sugar. Yes, it does have a lot of calcium because of that, but it’s so high in calories and carbs you’re better off not eating this very often.

You May Like: Does Sugar Cause High Cholesterol

Will You Lose Weight If You Eat Yogurt Every Day

Are you of the nearly 50 percent of Americans who would like to lose weight? Perhaps you’re looking for tips that can help you shed unwanted pounds without feeling hungry and deprived all the time? You might find that eating yogurt every day can help you with that task, according to registered dietitian Brianna Elliott. “For starters, it is high in protein, which works along with calcium to increase levels of appetite-reducing hormones like peptide YY and GLP-1,” the expert revealed in an article in Healthline. “Furthermore, several studies have found that yogurt consumption is associated with lower body weight, body fat percentage and waist circumference.”

On top of that, Elliott says that eating certain kinds of yogurt daily can prevent weight gain to begin with as well. “One review found that the intake of full-fat dairy products, including yogurt, may reduce the incidence of obesity,” she added. And that flies in the face of what experts previously believed to be the case with weight gain and fat consumption.

Siggi’s 0% Strained Icelandic

It’s marginally more expensive than the yogurts that sit around it on dairy shelves, but you’ll be getting your money’s worth when you pick up a carton of siggi’s. That’s because you’re paying for the fact that one serving of siggi’s yogurt uses four times the amount of milk as a regular cup of yogurt. It’s also because the milk is from grass-fed cows and the yogurt is never bulked up with gums or artificial additives. In the end you’re actually paying for yogurt â and not 20 grams of added sugar.

Eat This, Not That!

Also Check: How Quickly Can You Lower Cholesterol

How To Eat Greek Yogurt

Greek yogurt has a different flavor profile than other yogurts. Because more liquid has been removed, the fermented flavor is more noticeable.;

This stronger flavor makes plain Greek yogurt a great addition to savory foods. The rich taste and creamy texture can help thicken sauces, replace sour cream, or accent other bold and spicy flavors well.

On the other hand, by adding sweeteners like honey or fruit, Greek yogurt can be eaten as a sweet dessert or convenient breakfast.;

Here are some ideas for adding Greek yogurt to your diet:

  • Eat Greek yogurt with honey as a simple breakfast.
  • Use unflavored Greek yogurt as a sour cream substitute.
  • Blend Greek yogurt into a smoothie.
  • Mix Greek yogurt in creamy sauces.
  • Stir Greek yogurt into spinach dip.
  • Make tzatziki with Greek yogurt.

The American Journal of Clinical Nutrition: Consumption of dairy foods and diabetes incidence: a dose-response meta-analysis of observational studies.

Archives of Osteoporosis: Milk and yogurt consumption are linked with higher bone mineral density but not with hip fracture: the Framingham Offspring Study.

Bon Appetit: What Is Greek Yogurt? And How Is It Different Than Regular Yogurt?

Cleveland Clinic: Yogurt: Good for Your Heart?

ESHA Research, Inc., Salem, Oregon.

FoodData Central: Yogurt, Greek, plain, lowfat.

Harvard Medical School: Health benefits of taking probiotics.

Journal of Dairy Science: Sensory properties and drivers of liking for Greek yogurts.

Camel’s Milk: High In Saturated Fat And Cholesterol

Two Good Low

The latest craze to make its stamp on the milk market is camel’s milk. One 8-oz glass contains 107 calories, 3 g of saturated fat, and 17 g of cholesterol. And this milk option is packed with vitamins and minerals: According to research published in October 2011 in;Comprehensive Reviews in Food Science and Food Safety, camel’s milk has 10 times more iron and 35 times more vitamin C than cow’s milk. Small studies have shown that it could be beneficial to people with diabetes, too. A study published in January 2015 in the Journal of Endocrinology and Metabolism found that drinking camel’s milk, as compared with cows milk, was associated with increased insulin levels in patients with type 2 diabetes.;It’s also a natural probiotic that can contribute to gut health.

This milk option is still hard to come by in the United States and it’s expensive.;Its certainly something to look out for, and it needs to be pasteurized, says Krivitsky. As a note of caution: Camel’s milk may be one of the animal in the Middle East.

Recommended Reading: Can Keto Cause High Cholesterol

Are All Types Of Yogurt Beneficial

As with every other food type, not all variations of yogurt are good for cholesterol and they wont have the same effect on your body. A study conducted in 2011 on people with type-2 diabetes has found that eating 300 grams of yogurt that contains live active cultures Bifidobacterium lactic Bb12 and Lactobacillus acidophilus La5 every day benefited the patients by lowering their cholesterol levels. So, try to find this type of yogurt by reading the labels carefully and if possible, opt for a low-fat version whenever you can.

Raw Cows Milk And Foodborne Illness

Thinking about switching to raw cows milk, also known as unpasteurized milk? It has about the same amount of calories, saturated fat, and cholesterol as regular dairy milk, and some claim it has even more nutrients. But pregnant women and children should avoid drinking raw milk and eating dairy products such as cheese made from raw milk, according to the American Academy of Pediatrics. Since raw milk doesn’t go through the process of pasteurization that kills potentially harmful bacteria like salmonella, listeria, and E. coli people with compromised immune systems are at higher risk of getting foodborne illness from it, though it has the potential to sicken anyone. According to the;Centers for Disease Control and Prevention, unpasteurized milk is 150 times more likely to contain bacteria that cause foodborne illnesses than pasteurized dairy products.

Don’t Miss: Does Skim Milk Have 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. This means they had lower body mass index , waist circumference, as well as lower levels of;triglycerides,;fasting glucose;and insulin, and blood pressure. They also showed higher levels of high-density lipoproteins , or good cholesterol.

Other research has linked yogurts ability to lower cholesterol to its probiotic content, such as a British studys finding that two daily doses of a probiotic lowered key cholesterol-bearing molecules in the blood, as well as levels of low-density lipoprotein , or bad cholesterol. The study was not able to determine if the positive effects were due to the probiotics themselves or the yogurt itself, or a combination of both.

Increases Fat Loss And Promotes Weight Management

10 Good Cholesterol Foods For You

Yogurt contains many properties that may help you manage your weight. It is rich in protein that works with calcium to increase hormones that reduce your appetite. Studies have also found that yogurt consumption is associated with lower body fat percentage, body weight, and waist circumference.

According to researchers at the University of Knoxville, dietary calcium impacts your weight loss efforts. Foods rich in calcium have been shown to preserve metabolism while dieting and increase body fat breakdown. This mineral also helps the body stay young by building strong bones.

You May Like: Does Wine Cause High Cholesterol

Powerful Yogurt Vanilla Bean

The only reason Powerful Yogurt can claim to be the highest-protein yogurt on the market is by giving you the largest serving size in the market. They found a place on our worst end of the list because of what we consider to be the unnecessary addition of a potentially carcinogen-containing ingredient: caramel color.

Can Eating An Apple A Day Lower Cholesterol

Although you would need to eat up to two or three medium apples a day to see a slight improvement in your lipid profile, apples are still a good food to include in your cholesterol-lowering diet due to the fact that they are high in healthy nutrientsincluding cholesterol-friendly nutrients such as fiber and

Read Also: Is Bone Marrow High In Cholesterol

Nutritional Benefits Of Coconut Yogurt

Coconut yogurt is typically made from coconut milk , starch and live cultures. You can easily find unsweetened and sweetened versions of this product, as well as flavored types. Many supermarket products are fortified with additional vitamins, like B-complex vitamins and vitamin D.

In 100 grams of coconut yogurt, like So Delicious Coconut Non Dairy Greek Yogurt, you can find:

  • 21 percent of the daily value for calcium
  • 21 percent of the DV for magnesium
  • 21 percent of the DV for vitamin B12
  • 18 percent of the DV for vitamin D

A 100-gram serving of coconut yogurt has 1.2 grams of protein and 2.9 grams of fat, the majority of which is saturated fat. It also contains 12.9 grams of carbohydrates, 5.3 grams of which are fiber.

Commercially produced coconut yogurt doesn’t contain that many nutrients compared to other coconut-based products, like coconut milk or cream. Homemade coconut yogurt is therefore more likely to have a richer nutrient content.

Cultured coconut yogurt has health benefits, as it’s a probiotic-rich food packed with good bacteria that can support your digestive system. The bacteria in coconut yogurt are usually Lactobacillus bacteria, like Lactobacillus acidophilus, Lactobacillus casei and Lactobacillus rhamnosus. Other healthy bacteria, like Bifidobacterium bifidum and Streptococcus thermophilus, are also often present.

RELATED ARTICLES

Most Popular