Should You Start Eating Probiotics
Russian microbiologist Elie Metchnikoff was the first to associate the large amounts of fermented dairy products with the good health and longevity of Bulgarians back in 1907. He proposed that the acid-producing organisms in fermented dairy products could prevent what he called “fouling” in the large intestine. He believed if eaten regularly, these foods could lead to a longer, healthier life. One version of the Old Testament even attributes Abraham’s long life 175 years to the “consumption of sour milk.” Fermented milk products may have also been used to treat illnesses of the digestive tract during Roman times.
The scientific community agrees that there are potential health benefits to eating foods with probiotics. However, more research is needed to solidify the claims. The best we can say right now is they won’t hurt and may help.
Remember that dietary supplements are not tested by the U.S. Food and Drug Administration like medications. And the probiotic strains in the supplements may not be specific for the condition you’re looking to treat. You may want to consult with a practitioner, like a registered dietitian, who is familiar with probiotics. Always tell your physician what you are doing that may affect your health.
Make Yoghurt At Home In 4 Easy Steps:
STEP 1: Firstly heat the milk and switch off the gas just before it boils.
STEP 2: Let the milk cool down.
STEP 3: When the milk is just warm to touch, add yoghurt to it and stir well. .
STEP 4: Then, keep this mixture untouched in a warm place for about 6 to 8 hours .
Your homemade yoghurt will be ready. You can enjoy it as it is or refrigerate for future use.
Eating Yogurt Twice A Week Cuts Risk Heart Attack Cardiovascular Disease
Researchers from Boston University and Harvard Medical School say that eating yogurt twice a week is linked to a lower heart disease risk, especially in people with high blood pressure.
Their study examined health records of 55,000 women between the ages of 30 and 55 and 18,000 men ages 40 to 75. Participants submitted records of their daily dietary habits along with any diagnoses such as heart attack, stroke, or other cardiovascular conditions.
Results show that women who consumed a higher daily intake of yogurt than other individuals saw a 30% reduction in risk of suffering a heart attack. Male participants were 19% less likely to suffer an attack. Both men and women saw a 20% reduction in risk of major coronary heart disease if they reported eating two servings of yogurt per week or more.
Moreover, the results provide an important new evidence that yogurt may benefit heart health alone or as a consistent part of a diet rich in fiber-rich fruits, vegetables, and whole grains.
READ MORE: Study: Eat Yogurt Twice A Week To Cut Risk Of Heart Attack, Cardiovascular Disease
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How Much Probiotics In Greek Yogurt
Probiotics are live microorganisms that are believed to have health benefits. They are often called good or helpful bacteria because they help keep the gut healthy. Greek yogurt is a type of yogurt that is made by straining the whey from the milk. This results in a thicker, creamier yogurt with a higher protein content. Greek yogurt also contains more live and active cultures than regular yogurt. These cultures are the probiotics that are beneficial to gut health.
The act of promoting your digestive system is accomplished by the presence of healthy bacteria. When you drink Greek yogurt in live cultures, you will most likely gain a variety of health benefits, including improved digestion. Yogurt products must contain active cultures, as per FDA regulations. A persons gut bacteria balance is referred to as a microbiome. Your gut microbiome can have a significant impact on several aspects of your health, including your personality and immune system. You may experience other side effects as well, such as irritable bowel syndrome, which can be related to the condition. It is well known that the brain requires a digestive system. In addition to symptoms, diseases, and overall health, your gut bacteria play an important role. The carbohydrates, proteins, and fat in Greek yogurt are all 9 g, 4 g, and 5 g per 100g. Low-fat Greek yogurt is as nutritious as regular Greek yogurt but has a lower fat content.
What Do Probiotics Do
Our bodies are home to a mix of good and bad bacteria. They’re pretty much everywhere the mouth, gut, and skin. Probiotics may help
- improve immune function
- protect against hostile bacteria to prevent infection
- improve digestion and absorption of food and nutrients.
Under normal or “balanced” conditions, friendly bacteria in the gut outnumber the unfriendly ones. Probiotics can act as gut-beneficial bacteria that create a physical barrier against unfriendly bacteria.
Probiotics can also help offset the bacterial imbalance caused by taking antibiotics. Antibiotics kill good bacteria along with the harmful ones, often leading to gas, cramping or diarrhea. Potential benefits of probiotics have been seen in the treatment or prevention of many conditions such as diarrhea, irritable bowel syndrome, ulcerative colitis, and Crohn’s disease.
Probiotics may help breakdown protein and fat in the digestive tract a valuable benefit to help infants, toddlers or patients who need to build strength throughout and after an illness.
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Can Probiotics Hurt Me
For most healthy people, probiotics dont cause any harm. They are generally considered safe and are often given a try to see if they could help with various medical conditions. Theres a lot of research around the topic of probiotics. Scientists are trying to determine when and how they should be used, as well as how effective they are. Talk to your healthcare provider before starting a probiotic supplement because there are some cases where you shouldnt be taking them. Its always best to have the conversation first before starting a new supplement.
Risks And Side Effects
Along with the many benefits associated with this nutrient-rich ingredient, there are also some probiotic yogurt side effects to consider as well. In particular, those with a sensitivity or allergy to lactose or dairy should be mindful of their intake. While fermented milk products are generally low in lactose, they may trigger adverse side effects in some people. If you have an allergy to dairy or milk products, its important to stick to dairy-free varieties instead to prevent food allergy symptoms.
In most cases, probiotic yogurt for kids is generally safe, unless they have a compromised immune system. For children with underlying health conditions or other concerns, be sure to talk to your pediatrician before starting supplementation or use of probiotic yogurt.
Finally, keep in mind that there are several key differences between probiotic supplements vs. yogurt. Although adding probiotic yogurt to your diet can help you take advantage of the many potential probiotic benefits along with several important micronutrients, it may not provide as much of a concentrated amount as supplementation. Therefore, its best to enjoy a variety of different fermented foods as part of a healthy and balanced diet.
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Benefit No : Yogurt May Reduce The Risk Of High Blood Pressure
One study, which followed more than 5,000 university graduates in Spain for about two years, found a link between dairy intake and risk of high blood pressure.
“We observed a 50% reduction in the risk of developing high blood pressure among people eating 2-3 servings of low-fat dairy a day , compared with those without any intake,” said Alvaro Alonso, MD, PhD, an epidemiologist and professor at the Rollins School of Public Health at Emory University, in an email interview.
Although most of the low-fat dairy consumed by the study subjects was as milk, Alvaro believes low-fat yogurt would likely have the same effect. Dutch researchers recently reported that higher dairy consumption was modestly linked to lower blood pressure in 2064 Dutch men and women ages 50 to 75.
Carrots Are A Nonstarchy Food That Are Good In A Diabetes Diet
If youve been under the impression that carrots are a sugar-loaded danger food, youre not alone. Although this is a common misconception, it is simply not true, says Rene Ficek, RD, owner and president of Seattle Suttons Healthy Eating in Ottawa, Illinois. Boiled carrots have a GL of 2, according to the University of Sydney. Carrots are considered a nonstarchy vegetable, along with options such as broccoli and lettuce, Ficek says. These foods are safe for people with diabetes to eat at each meal without worry that glucose levels will spike.
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Do Activia Probiotic Dairy Drinks Have The Same Cultures As Activia Probiotic Yogurt
Activia Probiotic Dairy Drinks are made with the two basic yogurt cultures, Streptococcus thermophilus and Lactobacillus bulgaricus. Each serving of Activia Drinks also contains billions of the culture Bifidobacterium animalis lactis DN-173 010/CNCM I-2494), which has been shown to survive passage through the gastrointestinal tract in sufficient amounts. Activia may help reduce the frequency of minor digestive discomfort when consumed twice a day for two weeks as part of a balanced diet and healthy lifestyle. Minor digestive discomfort includes bloating, gas, abdominal discomfort, and rumbling.
How Much Yogurt Should I Eat To Get Enough Probiotics
How much Is enough? In general, one serving of yogurt is enough to provide you with a healthy dose of bacteria each day.
Yogurt is the best probiotic source, but clients can also use other sources of probiotics. There is some debate about whether or not the number of live cultures in non-Yogurt products is too high. Dairy foods are the best probiotic delivery vehicles. Heat and acidic environments cause bacteria to perish more quickly than a dry substance. Yogurt contains bacteria not present in kefir, such as lactobacillus Caucasus and Streptococcus. When kefir grains are added to milk, a unique process is used to create it. Despite its tart flavor, it comes in a variety of flavors, including blueberry and strawberry.
Lactic acid bacteria used to ferment food are thought to carry probiotic cultures. Soy products containing fermented soybean products, such as tempeh, miso, and natto, also contain probiotics. This cheese can be used on toast sandwiches, on top of pizzas, or in soups. Miso, a popular seasoning in Japanese kitchens, may also contain probiotics. Tempeh is an excellent source of protein and calcium, and it has a low sodium content. Natto is high in plant protein, which can be served in salads or served with a side of beans for breakfast. The best time to drink kombucha tea is after it has been refrigerated.
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Organic Valley Grassmilk Yogurt Plain
Organic Valley is a great brand for people who want to go organic the whole way. The cows are grass fed rather than grain fed, that gives your body an extra dose of fat-frying fatty acids like Omega-3s and CLA.
However, the taste and appearance can be unappetizing for many people. This Grassmilk Yogurt contains organic nonfat milk and live active cultures, including L. Acidophilus, Bifidus, and L. Casei.
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Should I Try Probiotics
If you are interested in adding probiotics to your diet, its worth a conversation with your healthcare provider. Many providers may suggest giving them a try to see if they help with your general health. It is important to remember that not all probiotics behave the same way and have the same effects. Each has their own individual benefits. They generally dont cause harm. One easy way to start can be by simply introducing probiotic-rich foods into your diet, like yogurt.
Before you start any supplements, make sure you talk to your healthcare provider. Your provider may be able to point you in the right direction, helping you figure out the best probiotic to take, how much to take and when to take it. A conversation is always worth the time when it concerns your health.
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Is Eating Yogurt Ever A Bad Idea
In general, yogurt is a very healthy food. However, there are some specific instances where a person might want to choose a different snack or breakfast option. For one, if you have a milk allergy or are lactose intolerant, a dairy-based yogurt won’t play nicely with your digestive system. Thankfully, there is a huge variety of plant-based options that could be a good fit for your needs and tastes.
Yogurt can also affect the effectiveness of certain specific medications. “It may interact with some immunosuppressants and antibiotics such as ciprofloxacin,” Feller says. “Those on certain medications may need to be aware of that and avoid or adjust the timing of consuming yogurt until the medicine is completed,” Feller says. If you’re not sure if yogurt will affect medications you’re taking, it’s best to be safe and check with your doctor first.
Epidemiologic Studies: Fruit Yogurt And Cardiometabolic Health
Food combinations such as yogurt and fruit have the potential to affect DRD prevention, particularly in developed countries, by offering nutrient-dense , lower-energy alternatives in place of typical nutrient-poor snacks such as desserts and cookies . Some epidemiologic evidence illustrates lower all-cause mortality in people who consume high amounts of fruit and yogurt . Generally, there is very strong support for the health benefits of fruit consumption in chronic disease prevention . Although there is an increasing number of publications relating yogurt to health markers, the case for yogurt in DRDs is less established than that of fruit. Nevertheless, increasing the intake of both fruit and yogurt is among the strategies listed by Mozaffarian as being key dietary evidence-based priorities for cardiometabolic health. Furthermore, there is broad scientific consensus on the benefits of both fruits and yogurt with respect to cardiometabolic health . Taken together, dietary pattern analysis suggests that yogurt and fruit are common indicators of healthy dietary patterns that are protective against weight gain , T2D , and CVD .
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It May Be An Effective Treatment For Autism
Could a healthy cup of yogurt hold the key to undoing the behavioral impairments common in autism? Research shows that gut bacteria may help to ease the symptoms of the developmental disorder.
The study conducted with mice reveal symptoms of autism improved after they were fed the probiotic microbe Lactobacillus reuteri. Along with living in the gastrointestinal tract of humans, the healthy bacteria can also be an ingredient in probiotic yogurt. Results show that mice taking L. reuteri displayed boosts in their social interactions.
The study discovered that hyperactivity in mice with neurodevelopmental disorders is controlled by the hosts genes, with social problems influenced by gut bacteria. Effective therapies would likely need to be directed at both the brain and the gut microbiome to fully address all symptoms. Modulating the gut balance improved the social behavior in the mice, but did not alter their hyperactivity.
Moreover, the bigger surprise came when the mice received a compound produced in the gut by L. reuteri. The metabolite also made them more sociable.
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Perhaps one of our favorite things about yogurt is that is can be prepared and served in so many delicious ways. Do you have a preferred recipe or a go-to yogurt concoction as part of your diet? Let us know in the comments below.
It May Promote Weight Management
Greek yogurt in particular has several properties that may help with weight management.
For starters, its high in protein, which works along with calcium to increase levels of appetite-reducing hormones like peptide YY and GLP-1 .
Furthermore, several studies have found that yogurt consumption is associated with lower body weight, body fat percentage, and waist circumference .
One review found that the intake of full fat dairy products, including yogurt, may reduce the incidence of obesity. This is contrary to what was previously believed about the connection between full fat dairy products and weight gain
Other studies have found that those who eat yogurt tend to eat better overall than those who do not. This is partly due to its higher nutrient content compared to its reasonably low calorie content .
Yogurt is high in protein, which is very filling, and may improve your diet overall. Both of these aspects help with weight management.
Some people need to be cautious with their yogurt intake, as it may cause adverse effects, especially in those with lactose intolerance or a milk allergy.
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Health Benefits From Eating Yogurt Regularly According To Science
Yogurt can make for a delicious breakfast or lunch, and a healthy one at that. The creamy dairy product is a good source of protein, calcium, vitamins, and probiotics.
Yogurt is a favorite among nutritionists and health experts because it pairs well with other healthy foods like fruit, oatmeal or granola. And of course, its a must-have for health-centric smoothie lovers.
So what could adding yogurt as a regular part of your diet do for your body? Theres been no shortage of research surrounding the consumption of yogurt and the health benefits it offers. Heres a look at five studies published on StudyFinds that show why yogurt really is a fantastic food for you.
Improves bone health, lowers osteoporosis risk
Research out of Ireland shows that eating more yogurt may improve your bone health. Bone health in seniors is a big concern because of the risk of developing osteopenia, a prelude to osteoporosis.
For the study, a group of 1,057 women and 763 men were checked for bone mineral density , while 2,624 women and 1,290 men were assessed for physical function.
With all the differences in risk factors taken into consideration, the study determined that for women, each additional serving of yogurt reduced the risk of osteopenia by 31% and reduced the risk of osteoporosis by 39%. In men, the risk of osteoporosis dropped by 52%.
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