2023-06-01 06:04:30
Of all the yogurts that we find ourselves in the supermarket and of all the questions we ask ourselves when we choose this dairy product rich in probiotics, the question of, do I add or skim? And although it may not seem like it, whole yogurts (made with whole milk) are very healthy and suitable for a healthy diet. And yes, also for slim down and lose fat.
“Although a skimmed yogurt has less fat and therefore fewer calories, the better option is whole plain yogurt and without added sugars or sweeteners”, he assures laSexta.com Laura Isabel ArranzPhD in Nutrition and Food, nutritionist and professor at the University of Barcelona.
“A whole natural yogurt has a very small percentage of fat that is around 3%, that is: 3 grams of fat per 100 grams of product, and a skimmed yogurt can have a maximum of 0.5% fat. The Therefore, the difference is minimal, while, however, the difference in terms of texture, flavor and satiety is greater,” adds the expert.
Although skimmed yogurt has less fat and therefore fewer calories, whole natural yogurt without added sugars or sweeteners is a better option.
For that very reason, “Whole yogurt is much bettereven when we want lose weight and lose fat, not muscle: the impact of that little fat is imperceptible in the overall diet and satisfaction and satiety will be much greater.” And satiety is a great ally in weight-loss diets, because it regulates hunger and makes us snack less between meals. However, if we like skimmed yogurt more, for flavor or texture, we can still choose it, but not because it is healthier, but because we like it better.
On the other hand, in the case of following a fat loss plan or diet, “what would not be recommended to take on a daily basis is the option of a natural Greek-style yogurt since the level of fat in these is much higher. higher than in the whole and skimmed ones”, clarifies Arranz. It can be taken, of course, like any other food on an occasional basis -because there are no prohibited foods- but it would not be recommended to take it daily or on a regular basis in our diet.
Natural yogurt: yes, flavored or sweetened yogurts: no
Now yes, the yogurt must be natural: whole or skimmed (as we have said better whole) but always natural, at least to take daily. And not flavored or sweetened. And in this sense, Arranz is much more emphatic:
“No sweetened yogurt, neither whole nor skimmed. The fact that the yogurt has aromas is not a problem, but if it has added sugars it does not interest us for our objective of caring for health or body weight and if it has high-calorie sweeteners, even worse “, stresses Arranz.
“We have known for a long time that the use of non-caloric sweeteners is not the solution to weight control and in addition, the World Health Organization (WHO) has recently confirmed this,” says the expert. Sweeteners -she explains- although they may not have calories “also make us more likely to gain weight since the sweet signal that reaches the brain when we take them, our metabolism becomes more economical because the body thinks that sugar arrives in abundance and prepares to be more efficient by storing the energy of what we eat in the form of body fat.
In addition, we now also know that “the habitual consumption of sweeteners alters the microbiota intestinalwith all the damage to health that this entails, and we are always going to be much better satisfied, in general, consuming foods with the lowest level of sweetness possible,” adds the nutritionist.
Natural yogurt is an “extremely healthy food due to its low level of fat, its protein and calcium content and, above all, its contribution of live ferments that help keep our intestinal microbiota in good shape and for this reason these benefits are not they should be overshadowed by the addition of sugars or sweeteners,” concludes the expert. To sweeten yogurt, it is best to add pieces of fruit, cinnamon, seeds or nutsas long as they are natural or toasted and without salt.
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