Usually when I counsel patients, I take a neutral stance towards consumption of dairy products. You can have a balanced diet without dairy in your diet, but you can also incorporate dairy in a healthy way to make your diet balanced as well. Yogurt is a staple in the American diet and there are pros and cons to its consumption.
On the one hand, they can be a good source of certain nutrients such as calcium and protein, as well as it contains strains of good bacteria to aid in gut health.
On the other hand, if you don’t read the food label carefully you can be consuming high amounts of added sugar and saturated fats, which can negatively impact your blood sugars, cholesterol levels, and waist line. A good rule of thumb would be to choose yogurt with less than 3-5g of added sugar and less than 3g of saturated fat.
One recent cross-sectional study found that those who consume yogurt more frequently have lower systolic blood pressure (1).
The reason why this may be shown could be due to many factors:
1. Yogurt contains bacterial strains that generate bioactive peptides, which may result in more benefits than other non fermented dairy products such as milk or cheese (2).
2. Calcium homeostasis is an important for blood pressure regulation
3. Probiotic bacteria within yogurt can lead to production of angiotensin converting enzyme inhibitory (ACE-I) peptides, which have antihypertensive properties
How to incorporate yogurt in your diet in a healthy way:
-Yogurt (especially nonfat Greek yogurt) can be a good substitution for cream cheese or sour cream in certain dishes
- Yogurt mixed with nuts and berries can make a satiating and balanced breakfast in the morning or as a snack
- If you have diabetes or issues with blood sugar control and want a snack in the evening, having a low carb yogurt such as Two Good or Oikos Triple 000 yogurt can be a good snack idea
As always, be a conscious consumer and read the food labels before making a purchase. Feel free to call or schedule an appointment if you are needing to make any diet changes in your life.
Jordan Chen, MS, RD, LD
785-236-9607
References
Manhattan Nutrition Clinic Blog
