Is it better to eat yogurt before or after meals? Nutritionist Joyce Cheng: Two key points to choosing yogurt to reduce burden

Yogurt is rich in probiotics, high-quality protein and calcium, and its sweet and sour taste and rich aroma make it a favorite of many children and adults in summer! In order to increase the absorption rate of yogurt by the human body, there are different opinions on the Internet. Is it better to eat yogurt before or after meals? How can I eat without overdosing? Let nutritionist Joyce Cheng explain it to us.

Are you eating yogurt right? The knowledge of eating before and after meals

Nutritionist Cheng Hsin-yi from the Taiwan Cancer Foundation said that the main benefit of eating yogurt in moderation is that it contains probiotics, which have benefits such as strengthening the stomach and intestines, improving allergies, and improving immunity. In addition, compared with other dairy products, most of the lactose in yogurt has been broken down into lactic acid. For people with lactose intolerance or those who lack lactase in their bodies, yogurt is one of the options for dairy supplements.

How should we consume yogurt correctly in order to maximize its benefits? Generally speaking, if you want to take in more probiotics, it is often recommended to eat yogurt before meals so that it can pass through the stomach quickly and reduce the time it is destroyed by stomach acid, thus aiding digestion and absorption. However, for those who easily experience gastrointestinal discomfort when eating yogurt on an empty stomach, it is recommended to consume it after a meal.

The main benefit of eating yogurt in moderation is that it contains probiotics, which have benefits such as strengthening the stomach and intestines, improving allergies, and improving immunity.

Is eating yogurt healthy and a hassle-free snack? Nutritionist: Not a low-calorie snack

In addition to explaining the public's confusion about whether to eat yogurt before or after meals, nutritionist Joyce Cheng emphasized that yogurt is one of the six major food categories, namely milk, and the recommended daily intake is 1 to 2 servings, which is about the size of a small bottle of commercially available yogurt (200 cc).

It is also worth noting that, depending on the taste, sugar content and fat content, each 200-gram serving of commercially available yogurt (small bottle) contains nearly 140-200 calories, which is equivalent to half to 80% full of white bowl of rice. Low-calorie snacks are recommended to contain less than 40 calories per 100 grams. Therefore, if yogurt is used as a snack, it is not considered a low-calorie snack and excessive consumption will still lead to weight gain.

Friends who want to lose weight and supplement probiotics are advised to take advantage of the current popular "light meal" trend and replace high-fat, high-calorie Caesar dressing and Thousand Island dressing with yogurt as a condiment for lettuce salad. As for the staple food, you can replace it with whole wheat toast or whole wheat rolls; protein can be replaced with chicken breast, tea eggs, or fish. This will not only avoid excessive calorie intake, but also provide a more balanced nutrition.

This is how to choose yogurt without any NG! 2 points to reduce the burden

In addition, nutritionist Joyce Cheng also reminded people that when buying yogurt, they should keep in mind two key points so that they can eat healthily and without burden.

Point 1: Pay attention to the sugar content

Many people have misconceptions about yogurt. Original flavor does not mean "unflavored" or "low in calories", just like the full sugar in beverages. "Light" means reduced sugar. It is recommended to choose low-fat or sugar-free products when choosing yogurt.

Key point 2: Pay attention to nutrition labels

The yogurt production process is prone to water separation. Some businesses will add emulsifiers or thickeners. It is recommended to choose yogurt with less additives.

"Light" means reduced sugar content. It is recommended to choose low-fat or sugar-free products when choosing yogurt.

Here are the tips for maintaining intestinal health! Probiotics + probiotics have a set

If you want to effectively utilize the probiotics in yogurt, moderate intake of "probiotics" will bring many benefits! Common sources of probiotics include oligosaccharides, xylo-oligosaccharides, sugar alcohols and dietary fiber, among which dietary fiber is the easiest to obtain.

Nutritionist Joyce Cheng suggests that the simplest way is to moderately combine high-fiber foods (high-fiber fruits and vegetables, brown rice, and whole-grain rice) in your daily diet to help intestinal probiotics maximize their effectiveness. This also helps increase satiety and eliminate stool, killing two birds with one stone!