Benefits of yogurt in the morning have a lot. Yogurt is rich in nutrients and may boost your health when consumed regularly. It may help reduce the risk of some diseases, while also benefiting digestive health and weight control. Here we are going to discuss the benefits of yogurt in the morning.
100 Grams Yogurt Nutrition
- Calories 61
- Water 88%
- Protein 3.5 g
- Carbs 4.7 g
- Sugar 4.7 g
- Fiber 0 g
- Fat 3.3 g
Yogurt is a rich source of protein. One cup (245 grams) of plain yogurt made from whole milk packs about 8.5 grams of protein. The protein content of commercial yogurt is sometimes higher than in milk because dry milk may be added to yogurt during processing.
Protein in yogurt is either whey or casein, depending on its solubility in water. Water-soluble milk proteins are called whey proteins, whereas insoluble milk proteins are called caseins. Both casein and whey are nutritionally excellent, rich in essential amino acids, and easy to digest.
Most of the proteins in yogurt (80%) are caseins. Alpha-casein is the most abundant. Casein increases your absorption of minerals like calcium and phosphorus and promotes lower blood pressure.
Whey accounts for 20% of the protein in yogurt. It is very high in branched-chain amino acids (BCAAs), such as valine, leucine, and isoleucine. Whey protein has long been popular amongst bodybuilders and athletes.
In addition, the consumption of whey protein supplements may provide various health benefits, promoting weight loss and lower blood pressure.
The amount of fat in yogurt depends on the type of milk it’s made from. Yogurt can be produced from all kinds of milk — whole, low-fat, or fat-free. Most yogurt sold in the United States is either low-fat or fat-free.
The fat content can range from 0.4% in nonfat yogurt to 3.3% or more in full-fat yogurt. Most of the fat in yogurt is saturated (70%), but it also contains a fair amount of monounsaturated fat. Milk fat is unique because it provides as many as 400 different types of fatty acids.
Carbs in plain yogurt occur mainly as simple sugars called lactose (milk sugar) and galactose. However, the lactose content of yogurt is lower than in milk. This is because bacterial fermentation results in lactose breakdown.
When lactose is broken down, it forms galactose and glucose. The glucose is mostly converted to lactic acid, the substance that contributes the sour flavor to yogurt and other fermented milk products.
Most yogurts also contain considerable amounts of added sweeteners — usually sucrose (white sugar) — alongside various flavorings. As a result, the amount of sugar in yogurt is highly variable and may range from 4.7% to 18.6% or higher.
Vitamins and Minerals
Full-fat yogurt contains almost every single nutrient you need. However, the nutritional value varies substantially among different types of yogurt. For example, the nutritional value may depend on the types of bacteria used in the fermentation process.
The following vitamins and minerals are found in particularly high amounts in conventional yogurt made from whole milk:
Vitamin B12: This nutrient is found almost exclusively in animal foods.
Calcium: Milk products are excellent sources of easily absorbable calcium.
Phosphorus: Yogurt is a good source of phosphorus, an essential mineral that plays an important role in biological processes.
Riboflavin: Milk products are the main source of riboflavin (vitamin B2) in the modern diet.
Benefits of Yogurt in the Morning
Soothes The Digestive System
Yogurt facilitates proper digestion. So, consuming yogurt daily in the morning can protect the intestine and digestive system from toxins and bad bacteria. It soothes the inflamed digestive system and can treat an upset stomach.
Yogurt has the ability to fight against disease-causing germs and keep your gut and intestinal tract protected. Moreover, the immune-enhancing properties of yogurt are due to the minerals present in it like magnesium, zinc, and selenium.
Reduces High Blood Pressure
Sometimes, you tend to consume more salt which can lead to hypertension and kidney problems. The potassium in yogurt helps in flushing out the excess sodium out of your body. Thus, it helps in lowering blood pressure and promotes a healthy heart.
Prevents Vaginal Infections
Yogurt is particularly good for women because it helps in preventing the growth of yeast infections. The Lactobacillus acidophilus bacteria found in yogurt control the growth of infection in the body and kills off yeast infections.
A cup of yogurt contains 275 mg of calcium and a daily dose of it in the morning will keep your bones strong. It not only strengthens the bones but also helps in maintaining bone density.
It Fights Off Bad Bacteria
Yogurt has probiotics that remove the harmful micro-organisms from the digestive tract that can lead to intestinal infections. If you are suffering from bloating or diarrhea, consume yogurt in the morning.
Helps Recover Faster
After Workout Yogurt makes an excellent post-workout snack. The protein in yogurt provides amino acids to your muscles to repair themselves. After a workout, your body’s energy is low, yogurt helps in increasing the energy levels in the body.
It May Curb Allergies
Research has proven that pregnant mothers who consume yogurt in their eighth month had babies who are less prone to allergic reactions. Even children who consume yogurt daily had a lesser risk of infections and allergies, as per the study conducted.
Promotes Weight Loss
Yogurt is low in calories and helps to keep your weight in control. The fat situated around your waist produces the hormone cortisol, which tells the body to accumulate more belly fat. When you consume yogurt, the calcium signals your fat cells to pump out less cortisol, making you lose weight.
Yogurt Disadvantages for Health
Some brands load their yogurt with sugar. Yogurt naturally contains about 11 grams of sugar per 1-cup serving, but many of the flavored varieties in the grocery store contain twice that amount. Often fruit-flavored yogurt is enhanced not with actual fruit but sugar-laden syrups or concentrates. Not only do these pack on extra calories, but a diet high in sugar also can increase your triglyceride levels. Check labels to be sure, but generally, “light” varieties of yogurt use artificial sweeteners and will have lower sugar content. Better yet, you can buy plain yogurt and sweeten it yourself with fresh fruit or a small amount of honey or table sugar.
Saturated fat raises your low-density lipoprotein or “bad” cholesterol levels, puts you at a higher risk of heart disease, and might put you at a higher risk of Type 2 diabetes — and your yogurt might be swimming with it. Even if you eat plain yogurt, it could contain about 5 grams of saturated fat per 1-cup serving if it’s made from whole milk. Yogurt made from skim milk contains virtually no saturated fat and has all of the same nutrients as whole milk yogurt. Low-fat yogurt varieties fall somewhere between the two extremes, so always check for saturated fat content when choosing your yogurt.
A disadvantage of any food with a reputation for being healthy is that you may use it as an excuse to overindulge, particularly in the case of convenient snacks like sweetened yogurt. While even the less healthy varieties of yogurt make for a nutritionally better snack than ice cream or baked goods like doughnuts, you’ll cancel that out if you eat several cups of yogurt a day. The U.S. Department of Agriculture recommends limiting your overall dairy servings to 3 cups per day. That includes not just yogurt but any milk, cheese, or other dairy products.
One of the yogurt’s oft-touted health benefits is that it contains good bacteria to help both your digestive and immune systems. While this is generally true, it’s not the case for all yogurts, and you can miss out on this health benefit if you don’t read labels carefully. Although all yogurt contains live bacteria cultures at some point, treating yogurt with heat kills them. This is the case, particularly with frozen yogurt treats. Always look for the National Yogurt Association’s Live & Active Cultures seal when you buy yogurt, and pass up the brand if that seal is missing.