2/14/2023 0 Comments Pop six squish![]() It amazes me how some yoghurt brands that claim ‘gut health’ and list the bacteria on the label also contain such sweeteners. This showed that having saccharin or sucralose every day for two weeks affected the balance of people’s gut microbiomes and their blood sugar responses (in other words, how well their body processed sugar, which can lead to weight gain and type 2 diabetes). While this research has largely been in animals, it’s been more recently backed up in human studies, including one published just this month in the journal Cell. It will also provide a bigger hit of lactic acid and less lactose, unlike mainstream yoghurts Making your own means you can ferment it for longer, for a more tart flavour. As I’ve explained before, sweeteners can affect our gut microbes, leading to a raised blood sugar response to food, liver inflammation and weight gain. Many products in supermarket chillers have all kinds of additives, including thickeners and sweeteners. This way, you can be sure it has enough bacteria to survive your acidic stomach. Yet some manufacturers heat-treat yoghurt to extend its shelf life, which kills the bacteria.įor maximum health benefits look for yoghurts that not only declare they are ‘live’, but also spell out the number (you want at least 100 million) and names of bacteria. To make yoghurt, two types of bacteria are needed, Lactobacillus bulgaricus and Streptococcus thermophilus. What’s more, the lactic acid in yoghurt - which naturally helps prevent bad microbes spoiling it - may boost nutrient absorption and possess antioxidant powers of its own.Īnd because the bacteria in it help ‘digest’ some of the lactose, people with sensitive guts or lactose intolerance can tolerate yoghurt better than unfermented dairy products, such as milk. where people consumed about 100 fewer calories at dinner when their afternoon snack was yoghurt rather than a calorie-matched chocolate bar. This might explain, for instance, the findings of a 2014 study by the University of Missouri in the U.S. Other compounds in yoghurt are thought to have an effect on appetite. Some of these compounds work like blood pressure medications known as ACE inhibitors. The bacteria help break down the lactose into lactic acid (more of that later), and transform several of the milk proteins and fats into compounds with anti-inflammatory properties, for instance. These benefits are due to the combined actions of the protein, calcium and bacteria in yoghurt. Another study, in the American Journal of Clinical Nutrition in 2016, found those who consumed 80 g of yoghurt a day had a 14 per cent lower risk of developing type 2 diabetes compared to those who didn’t eat any. Not only is yoghurt a tasty snack on its own, but studies have linked it to a range of health benefits including weight management and a reduced risk of type 2 diabetes.Ī study from Wageningen University in the Netherlands, involving more than 110,000 people, found that yoghurt eaters were more likely to be a healthy weight. This includes chocolate, cheese, coffee, olives, soy sauce, vinegar and even alcohol.Įverywhere you turn these days, it seems you can’t avoid fermented foods - these are very much in vogue in the nutrition and diet worlds, and with good reason, writes Dr Megan Rossi (pictured)īut just because it’s fermented doesn’t automatically mean it’s good for you. ![]() ![]() You may be surprised to hear any food or drink that relies on microbes to produce it technically counts as ‘fermented’. While fermented foods are now a regular part of my diet, I know that for some people, products such as kefir, kimchi, or sauerkraut can be an acquired taste.Īnd to gain the full range of benefits, you have to be eating the stuff that needs storing in the fridge, which can be strong-flavoured (the jars on the shelves tend to have been pasteurised, killing off the things you want: the microbes). And they can increase the concentrations of vitamins. The microbes also improve the food’s taste, texture and digestibility (including lowering the lactose - milk sugar - in dairy products, for instance). They contain live microbes that have a range of benefits, from making vitamins to training our immune system and deactivating toxins. Everywhere you turn these days, it seems you can’t avoid fermented foods - these are very much in vogue in the nutrition and diet worlds, and with good reason.
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