Eat yogurt at the right time to protect the digestive system
Yogurt is rich in probiotics such as Lactobacillus, Bifidobacterium and Streptococcus, which are known for their ability to improve gut health. However, eating yogurt is not always as effective.
According to a study published in the International Journal of Food Microbiology, eating yogurt 30 minutes before or at the same meal helps bacteria survive better in the stomach acid environment. On the contrary, eating yogurt 30 minutes after a meal makes it difficult for beneficial bacteria to get into the intestines because the acid increases sharply during digestion.
If your goal is to improve your gut, eat yogurt before or at the same meal to maximize the effects of probiotics, emphasizes Dr Sohaib Imtiaz, MD, nutritionist at Cambridge Medical Institute, UK.
Support weight loss and stronger bones
Not only is yogurt beneficial for digestion, it also plays an important role in weight management. Eating yogurt as a snack, a sweet replacement for dessert or before meals helps limit cravings and reduce the risk of overeating. The high protein and calcium content in yogurt also helps control blood sugar, maintaining stable energy.
For bone and joint health, yogurt provides calcium, vitamin D and protein, which are essential for bone density. A study published in the Journal of Nutrition and Health showed that combining high-intensity exercise with eating Greek yogurt after exercise helps improve bone formation.
To maintain bone health, you should eat yogurt regularly at certain times of the day, such as breakfast or after exercise, adds Dr Imtiaz.
Choose the right yogurt to maximize the benefits
Not all yogurts have the same benefits. flavored products with a lot of added sugar can be counterproductive, especially when the goal is to lose weight and control blood sugar.
Experts recommend choosing plain, unsweetened yogurt. For example, a 170 g box of low-fat yogurt usually contains about 107 calories, 9 g of protein and 311 mg of calcium, enough to provide healthy energy without causing excess sugar.
Yogurt is a multi-faceted food, but the time of eating determines the effectiveness. Eating before or during meals helps probiotics promote their effects on the intestines, eating before main meals can support weight loss, and eating after exercise helps strengthen bones.
