The time food takes to go through the bowel. Alvaro Alonso, MD, PhD, researcher, department of epidemiology, Harvard School of Public Health. One of the words you’ll be hearing more of in relation to yogurt is ''probiotics.'' Astrup, A., American Journal of Clinical Nutrition, March 2007; vol 85: pp 678-687. Currently, 400 IU per day is considered an adequate intake of vitamin D for people ages 51-70, Nieves says. Add canned crushed pineapple (1/8 cup) and a tablespoon of flaked or shredded coconut to 6 ounces of plain yogurt to make Pina Colada Yogurt. This collateral damage allows deleterious organisms to establish themselves, often inflicting abdominal distress and discomfort as a result. Drewnowski, A., Journal of the American Dietetic Association, April 2006; vol 106, Issue 4: pp 550-557. Cup for cup, light and low-fat yogurt is higher in protein and calcium than light ice cream. Yoplait Mix-Ins Coconut Chocolate Almond. (See the table above.). News release: "Dannon Refutes Class Action Lawsuit Alleging Misleading Claims," Jan. 24, 2008. pp 550-557. Hickson, M., British Medical Journal, July 2007. American Journal of Clinical Nutrition, “Considering it’s packed with probiotics, calcium, potassium, and protein, yogurt is one of the healthiest foods you can eat," says Karen Ansel, R.D. The short version: yes. That makes homemade Greek yogurt … Make the perfect snack by pairing high-protein yogurt with a high-fiber food like fruit (fresh or frozen) and/or a high-fiber breakfast cereal. If so, stick with it. Probiotic, which literally means ''for life,'' refers to living organisms that can result in a health benefit when eaten in adequate amounts. Reducing appetite and hunger. Most brands will have a graphic that says "live and active cultures.". GOOD. You can also substitute a complementary flavor of yogurt for some of the oil or butter called for in a muffin, brownie, or cake recipe. Per 5.3oz Cup. So if constipation is your challenge, this might be the probiotic for you. Journal of the American Dietetic Association, April 2006; vol106, Issue 4: To make sure your yogurt contains active cultures, check the label. So yogurt eaters will also get a dose of animal protein (about 9 grams per 6-ounce serving), plus several other nutrients found in dairy foods, like calcium, vitamin B-2, B-12, potassium, and magnesium. Alonso, A., American Journal of Clinical Nutrition, November 2005; vol 82: pp 972-979. First off, your body needs to have a healthy amount of ''good'' bacteria in the digestive tract, and many yogurts are made using active, good bacteria. Clinical Nutrition, August 2004; vol 80: pp 245-256. ''The combination of calcium and vitamin D has a clear skeletal benefit, provided the dose of vitamin D is sufficiently high,'' she adds. We’re big fans of the totally recognizable ingredients in … If you don't mind NutraSweet, there are lots of light yogurts to choose from, and all taste pretty good. of Public Health, Columbia University; director of bone density testing, Helen Two cups of Greek yogurt per day can provide protein, calcium, iodine, and potassium while helping you feel full for few calories. Turchet, P. Journal of Nutrition, Health and Aging, 2003; vol 7(2): pp 75-77. Add 1/4 cup chopped orange segments or mandarin oranges and 1 tablespoon reduced-sugar orange marmalade to 6 ounces of plain yogurt to make Orange Burst Yogurt. If you don't mind NutraSweet, there are lots of light yogurts to choose from, and all taste pretty good. A study from the University of Washington in Seattle tested hunger, fullness, and calories eaten at the next meal on 16 men and 16 women who had a 200-calorie snack. What's tasty, easy, and has lots of health benefits? And if you like a lower-fat yogurt, even better. (Look for the Daily Value amount listed on food labels.) And let us not forget that yogurt comes from milk. The women eating the yogurt without active cultures remained at pH 6.0. Some flavors and brands have more than others. These women also reported a decrease in Candida infections. If you want to know which specific active cultures your yogurt contains, look to the label again. WebMD does not provide medical advice, diagnosis or treatment. Dutch researchers recently reported that higher dairy consumption (mainly from milk and yogurt) was modestly linked to lower blood pressure in 2064 Dutch men and women ages 50 to 75. Adolfsson O., American Journal of Clinical Nutrition, August 2004; vol 80: pp 245-256. The other decision is whether you want artificial sweeteners (which are used in most "light" yogurts) or whether you’re OK with most of the calories coming from sugar. Here are a few ideas: Buy some yogurt and keep it in the office refrigerator (don’t forget to put your name on it). "The scientifically substantiated benefits of Dannon’s products are confirmed not only by the scientific journals that have reviewed and published the findings, but also by the millions of highly satisfied consumers who enjoy Dannon’s products," the company says in a news release. And just what are the health benefits of yogurt? Candida or "yeast" vaginal infections are a common problem for women with diabetes. Add chopped strawberries (1/4 cup) and 1/8 teaspoon of vanilla extract to 6 ounces of plain yogurt to make Strawberries and Cream Yogurt. A tablespoon of ground flaxseed will add almost 3 grams of fiber and approximately 2 grams of healthy plant omega-3s, according to the product label on Premium Gold brand ground golden flaxseed. If you are sensitive to aftertastes, you may want to avoid light yogurts. 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