Eating instead of a main meal

According to the Times of India, yogurt should not replace a main meal. A single serving of plain yogurt often lacks sufficient energy and essential nutrients. It typically contains low fiber and provides only limited amounts of protein, fat, carbohydrates, vitamins, and minerals.

Substituting yogurt for a main meal can lead to rapid hunger, potentially causing overeating later. Prolonged practice increases the risk of nutritional deficiencies. Yogurt is better suited as a snack or dessert, especially when combined with fruits and nuts to enhance its nutritional value.

Eating on an overly empty stomach

Consuming yogurt on an overly empty stomach is not ideal, particularly for those with sensitive digestive systems. When the stomach is empty, it produces more acid for digestion, which can diminish the survival rate of beneficial bacteria before they reach the intestines.

Given its mild acidity, some individuals might experience discomfort, such as a rumbling or burning sensation, when eating yogurt on an empty stomach. It is best to consume yogurt one to two hours after a main meal or snack. This timing allows stomach acid levels to decrease, creating a more favorable environment for the beneficial bacteria to thrive.

Prioritize unsweetened or low-sugar yogurt to maximize nutritional benefits. *Photo: Bao Bao*

Heating yogurt

Heating yogurt is not recommended, as high temperatures can easily reduce or destroy its beneficial bacteria. Most strains of probiotics in yogurt thrive best at cool or body temperatures.

Furthermore, heating alters protein structure, which can cause yogurt to separate, clump, and lose flavor. If you prefer it less cold, simply remove the yogurt from the refrigerator 15-30 minutes before consumption to allow it to reach room temperature, rather than using a microwave or hot water bath, as advised by Eating Well.

Choosing sugary yogurt

High-sugar yogurt is not a good choice for long-term health. Consuming excessive added sugar increases calorie intake, contributing to weight gain, and elevating the risk of obesity, type two diabetes, cardiovascular disease, and tooth decay. A high-sugar diet can also negatively impact the balance of gut microbiota.

When purchasing yogurt, prioritize low-sugar or unsweetened varieties. These can be combined with fresh fruit for natural sweetness, while also providing fiber and vitamins.

Le Nguyen (Compiled)