Yogurt Benefits for Men And Its Nutritional Values

yogurt benefits for men

Yogurt benefits for men in different parts. Because yogurt containers can give the mistaken impression that men have no reason to seek out the tangy treat. Actually, men can gain a wide variety of health benefits from making yogurt a regular fixture of their diets, ranging from improved digestion to better sexual health. Here we are going to discuss the benefits of yogurt for men.

Yogurt Benefits for Men

Combat Obesity

Some scientists suspect that certain dairy products, including yogurt, can help men with obesity lose weight. In the results of a long-term study published in 2008 in the “American Journal of Clinical Nutrition,” regular yogurt consumption was inversely associated with weight gain and waist circumference measurements in overweight men. The same relationship between yogurt and weight changes did not hold true for overweight women.

Boost Sexual Health

If the results of studies conducted on male mice are any indication, yogurt may have sexual benefits for men as well. According to a research review published in the journal “PLoS ONE” in 2014, male mice fed a yogurt diet have developed larger testicles, higher testosterone levels, and higher sperm concentrations. Dr. Susan Erdman, one of the Massachusetts Institute of Technology authors of the research review, hypothesized that the fertility benefits observed in the mice could be due to yogurt’s probiotic bacteria.

Improve Digestion

Not all men experience digestive difficulties, but those who do may be less likely to seek out medical attention than women. Yogurt, however, can be a natural remedy for many digestive issues. Yogurt contains probiotic bacteria, which are primarily known for their ability to promote digestive health. According to the Harvard School of Public Health, several of the strains of probiotic bacteria found in yogurt may help prevent or treat digestive difficulties including indigestion, diarrhea, irritable bowel syndrome, and Crohn’s disease. Yogurt’s probiotics can also promote regular bowel movements, better immune system functioning, and improved vitamin, mineral, and nutrient absorption.

Build Muscles

Men who are trying to build muscle and develop burlier physiques need to seek out healthy sources of protein to supplement their weight-training exercises. Yogurt, especially Greek yogurt, is a rich source of high-quality, muscle-building protein. Just one 6-ounce container of nonfat, plain Greek yogurt packs in 18 grams of protein without all of the fat and cholesterol that you’d get from meat sources. Yogurt can’t build muscles on its own, however; men who want to build up stronger physiques need to complement protein in their diets with regular strength-training sessions to see the best results.

Yogurt May Prevent Blood Pressure

Due to yogurt being high in potassium it can help flush out excess sodium in the body helping prevent high blood pressure.

Yogurt Can Make You Happy

A study found that those who consumed vanilla yogurt had improvements in their mood. As you can see yogurt can offer many different health benefits and so you should try to incorporate it as much as possible into your daily diet.

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

Protein

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.

Casein

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

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.

Fat

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

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.

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