The satiety of yogurt and kefir and dieting
The satiety of yogurt and kefir can vary depending on factors such as its nutrient composition, protein content, fat content, and presence of live cultures (probiotics and yeast). Here's how these factors can influence the satiety of yogurt:
Protein Content: Yogurt and kefir are a good source of protein, with typical protein content ranging from 8 to 12 grams per serving (approximately 6 to 8 ounces). Protein is known to promote feelings of fullness and satiety by slowing down digestion, stimulating the release of satiety hormones (such as peptide YY and glucagon-like peptide-1), and reducing levels of hunger hormones (such as ghrelin). Consuming yogurt and kefir with a higher protein content may lead to greater feelings of fullness and satisfaction compared to yogurt and kefir with lower protein content.
Fat Content: The fat content of yogurt and kefir can vary depending on whether it's made with whole milk, low-fat milk, or skim milk. Full-fat yogurt and kefir contain more fat and calories compared to low-fat or non-fat yogurt or kefir. Fat is a calorie-dense nutrient that contributes to feelings of satiety and satisfaction. Including a small amount of healthy fats in yogurt or kefir, such as those from dairy fat or added nuts and seeds, may enhance its satiety-promoting effects.
Fibre Content: Some yogurts and kefir may contain added fibre from sources such as fruit, oats, or added fibre supplements. Dietary fibre is known to promote feelings of fullness and satiety by slowing down digestion, increasing stool bulk, and regulating blood sugar levels. Yogurt and kefir that are higher in fibre may be more satiating compared to those with lower fibre content.
Probiotics: Yogurt and kefir, when made at home(as well as some commercial brands), contain live bacterial cultures known as probiotics. These are associated with various health benefits, including improved digestive health, immune function, and potentially enhanced satiety. While the exact mechanisms by which probiotics influence satiety are not fully understood, they may interact with the gut microbiota and produce beneficial metabolites that promote feelings of fullness and satiety. In the end, the probiotic(good bacteria) helps break down compounds that the body cannot absorb and synthesise and provide many other nutrients long after consumption.
Sweeteners and Flavorings: Flavored yogurts or kefirs often contain added sugars, artificial sweeteners, or flavourings to enhance taste and palatability. While these ingredients may increase yoghurt's appeal, they can contribute to higher calorie intake and reduced satiety if consumed excessively. Choosing plain yogurt and kefir or unsweetened yogurt and kefir and adding your own flavourings, such as fresh fruit, nuts, seeds, or a drizzle of honey, can help control calorie intake and promote greater satiety.
Dark matter of nutrition: Recent advancements in understanding how diet influences health have expanded beyond the typical 150 key nutritional components catalogued in national databases. These components include calories, sugar, fat, vitamins, and others. However, this knowledge covers only a fraction of the more than 26,000 distinct biochemicals found in our food. For example, garlic contains over 2,306 distinct chemical components, many of which have documented health effects. This immense chemical diversity in our foods can be likened to the ‘dark matter’ of nutrition, as most of these chemicals are not fully recognized in studies or widely known to the public. As per the FoodB.ca, the database that tries to describe and categorise all compounds in the food, yogurt also contains alpha-linolenic acid, alpha-linoleic acid, (R)-Oxypeucedanin, Hexadecanoic acid, D-Aspartic acid, Potassium, Calcium, Genistin, (E)-2-Phenyl-2-butenal, Daidzin, 6''-Malonylgenistin, epsilon-Polylysine, L-Leucine, Oleic acid, Octadecanoic acid, Arginine, L-Threonine, L-Serine, L-Proline, L-Alanine, ±)-erythro-Isoleucine, 6''-O-Acetylgenistin, Magnesium, Glycine, 6''-Acetyldaidzin, Genistein, Sodium, L-Tyrosine, L-Histidine, 6''-Malonylglycitin, L-Methionine, Glycitin, Daidzein, 6''-Malonyldaidzin, L-Cystine, (±)-Tryptophan, Iron, 6''-Acetylglycitin, Glycitein, Nicotinic acid, Zinc, Copper, Manganese, Secoisolariciresinol, Lariciresinol, Pyridoxine, Riboflavine, Thiamine, Nickel, (+)-Pinoresinol, Chromium, (-)-Matairesinol, Formononetin, Iodine, Coumestrol
Overall, yogurt and kefir can be a satisfying and nutritious addition to a balanced diet, especially when consumed as part of a meal or snack that includes protein, healthy fats, and fibre-rich foods. Choosing homemade yogurt and kefir made with full-fat milk and high protein content, opting for plain or unsweetened varieties, and adding nutrient-rich toppings can help maximize its satiety-promoting effects and support overall health and well-being.
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