Yogurt is a great choice for snacking or as a meal, but be careful: some store-bought varieties are loaded with sugar. This can put you at risk for a variety of health problems, including Type 2 diabetes and heart disease. There are ways to reduce your sugar intake, though.
While plain yogurt is great for weight loss, it’s not always a healthy choice. Some yogurts are filled with sugar. Look for those with no added sugar or minimal amounts of added sugar. Lactose, a natural sugar found in dairy products, is fine in moderation. But the healthiest yogurt contains little to no sugar.
Yogurt is high in protein and a good source of probiotics, which help to support gut health. It’s also a good source of calcium, phosphorus, zinc, and riboflavin. It also helps you stay full longer. The protein found in yogurt makes it particularly good for weight loss.
Yogurt is also good for weight loss because it has a lower glycemic index (GI) than most carbohydrates, a good thing for people trying to lose weight. You can even substitute yogurt for other low-carb foods to reduce your glycemic load. Also, yogurt fits in well with recommended dietary patterns of fruits, vegetables, legumes, fish, and whole grains.
Yogurt is also high in protein and helps you burn fat. In addition, it regulates your appetite. It is also high in calcium, a mineral that has long been associated with bone health. Yogurt contains up to 50% of your daily recommended amount of calcium. The calcium in yogurt helps maintain healthy bones and teeth and promotes weight management.
Plain yogurt is low in calories and has a low sugar content. You can even make it your own with your favorite toppings. A bottle of this yogurt has just 90 calories and is loaded with 18 grams of protein. The low sugar content makes it perfect for a quick snack. For those who are trying to lose weight, plain yogurt is a great way to start the day.
If you don’t want to commit to the calories, try the fruity varieties. You can also opt for nonfat yogurt. These are not as sweet as some varieties, but still contain plenty of protein, healthy fats, and zero grams of fat. Besides being good for weight loss, these yogurts are also full of live cultures.
Greek yogurt contains several nutrients and has been linked to potential health benefits. It also tastes great and can be used for savory and sweet recipes. For example, you can use it as a base for dips and add it to soups and curries. It can also be used as a replacement for sour cream in chicken salads.
While Greek yogurt is tarter and denser than traditional yogurt, many manufacturers make sure to sweeten it with sugar to make it more palatable. Nutritionists aren’t too keen on this practice, as some yogurts can have as much sugar as ice cream.
Greek yogurt is rich in protein and contains 17 percent of the recommended daily calcium intake for adults. Calcium is important for healthy bones and teeth and helps the body clot blood. It also has fewer carbohydrates than regular yogurt and less lactose, which is sometimes a cause of stomach upset.
While the carb content of low-fat Greek yogurt is lower than that of plain yogurt, it still contains adequate amounts of protein. It should contain about 15 grams of protein for every six-ounce serving. Non-fat Greek yogurt also has the advantage of being easy to incorporate into meals and as a healthy snack between meals.
The benefits of Greek yogurt are many. It can help you lose weight as it is a rich source of protein. In fact, it has up to 40% more protein than natural yoghurt. It can also curb hunger and reduce the temptation to snack on high-fat convenience foods.
Greek yogurt is loaded with iodine, a mineral found naturally in ocean waters and soil. This nutrient regulates hormones and promotes fetal development. It also helps regulate the thyroid gland, which controls metabolism. So, it’s no surprise that Greek yogurt is a good choice for people looking to lose weight.
Full-fat Greek yogurt may be more satisfying but will also increase your overall saturated fat intake. If you choose to buy Greek yogurt without sugar, try Fage’s reduced-fat 2% yogurt. Fage is a Greek dairy company, founded in 1926 and one of the largest dairy companies in Greece.
Yogurt with crunchy toppings
Yogurt is a great source of protein and contains natural probiotics that aid digestion and prevent bloating. Most dieters top their yogurt with unhealthy ingredients, including sugar, but there are healthier ways to top your yogurt to keep you healthy and reduce your calories. Here are a few ideas.
First, choose yogurt that has the least amount of sugar per serving. This will help you stay within your daily calorie budget. You can also choose yogurt that is higher in protein than other types. For example, you can top high-protein greek yogurt with unsweetened coconut or nuts. However, it is important to note that yogurt bowls are naturally higher in carbohydrates, so they are not recommended for those on a low-carb diet. However, you can still eat yogurt bowls as part of a healthy and well-balanced diet.
Another option is to sprinkle cereal or granola over your yogurt. This can add a different texture to the yogurt, but it can add 190 calories per serving. This makes them an especially bad choice if you’re trying to lose weight. These toppings are high in calories and sugar, and you shouldn’t add them to your yogurt.
You can make yogurt bowls ahead of time and store them in the fridge. Then, once they’re ready, you can eat them as snacks throughout the day. You can also add nuts, nut butter, or raw nuts to your yogurt. To make the bowls even more healthy, you can add unsweetened coconut or toasted nuts.
You can also add crunch to your yogurt by combining it with Greek yogurt and granola. If you don’t like nuts, you can use your favorite granola. You can also choose a specific type of nut, such as almonds or walnuts. These nuts add extra crunch and are rich in antioxidants.
Yogurt with chia seeds
If you’re looking for a healthy breakfast option, try yogurt with chia seeds. Chia seeds absorb the liquid in yogurt, so they will expand in volume over time. This helps you curb your mid-morning cravings for sugar. Moreover, you can use a glass container to measure the amount of milk you want to add to the yogurt. Chia seeds are best consumed within an hour after being mixed with yogurt.
In a recent study, a mid-morning snack containing 7 grams of chia seeds was associated with reduced appetite and increased satiety. Compared to people who ate the same snack but skipped the yogurt, participants who ate the same snack were significantly less likely to experience hunger during the study. The results were similar across study days, but they showed that chia seeds can reduce food cravings.
Another study showed that yogurt with chia seeds could decrease calories by as much as 25%. But it’s important to note that people need other sources of omega-3s, like from fish and seafood. However, if you want to reduce your calorie intake, chia seeds should be included in your diet. You can consume up to 7 grams of chia seeds in yogurt and reduce it by 25%. In addition, chia seeds add a satisfying texture to fruit salads. They also contain healthy fats and fiber that keep you full longer. And they don’t raise your insulin levels, which prevents you from overeating.
One study found that a daily dose of chia seed powder increased participants’ feelings of satiety and reduced their desire for sugary foods. The researchers also found that people who consumed the yogurt with chia seeds reported a decrease in their waist circumference, and their energy intake decreased significantly. This suggests that chia seeds are an effective dietary strategy for weight loss.
However, these findings aren’t conclusive. A further study is needed to confirm the benefits of chia seeds in the body. In addition to the health benefits of chia seed, they have been linked with several other benefits, such as reduced post-prandial glycaemia. Furthermore, the fibres present in chia seeds may also reduce appetite.