Is it OK to have yogurt at night?
The yogurt It is an extremely healthy food, rich in certain essential nutrients and other beneficial compounds for our body. For example, as we will analyze in detail throughout this note, it stands out for being very rich in calcium and healthy bacteria for our intestines and our bacterial flora. Moreover, it can also provide interesting amounts of vitamin D as long as it is enriched.
In some other occasion we have spoken to you about The benefits of eating a yogurt a day, given that it is a very complete, nutritious dairy food and suitable precisely from a nutritional point of view. However, it is possible that at some other time you have questioned about whether it is an appropriate option for example eating it during dinner, just before going to bed.
Before answering the question posed, it is necessary to internalize ourselves more thoroughly on the advantages and disadvantages of this food. We will start with its positive aspects.
We are faced with a food rich in calcium; In fact, a container of low-fat natural yogurt (about 220 grams, and about 143 calories) provides 42% of the daily calcium requirements. This is even better in Greek yogurt - the king of yoghurts! - which contains a higher calcium content. It is also extremely rich in vitamin D, especially those enriched yogurts, which can provide up to 30% of vitamin D daily values required.
Surely you will know that yogurt contributes probiotics, "friendly" bacteria that are beneficial to our body, fulfilling the function of protecting the intestine and the vagina (in the case of women) from other bacteria that can cause diseases.
Thus improves the functioning of our digestive system, since the healthy bacteria contained in the yoghurts are very good for normalizing the bacterial microflora, achieving a better gastrointestinal function. Some of these bacteria, like Lactobacillus acidophilus, prevent diarrhea, improve those who suffer from chronic constipation.
Although yogurt is a dairy product, did you know that help people with lactose intolerance? Moreover, it has been proven that Lactobacillus acidophilus can improve lactose tolerance for those who suffer from intolerance.
On the other hand, this beneficial bacteria helps prevent infections, since it can fight vaginal infections, so it is recommended for women who often suffer from them.
Improve our defenses, given that the presence of these bacterial cultures increases the response of our immune system that can generate lymphocytes and antibodies. That is why yogurt is recommended for those who have weakened their immune system (the elderly, for example).
As you will see there are multiple benefits, however within the main disadvantages we must mention the contribution of fat and sugar. A container of 220 grams of whole yogurt can have 7 grams of total fat (of which 5 grams are saturated fat).
If we switch to low-fat natural yogurt, we will reduce the total and saturated fat intake by approximately 50%. To avoid consuming fat as much as possible you should opt for normal Greek yogurt since its contribution of total fat is about 0.88 grams nothing more.
If we go to the question of sugars, also the natural Greek yogurt is the best variant. Keep in mind that unflavored yogurts are much better than those with a sweet taste - even if both are low in fat - since the latter can contain 300% more sugar than the first ones.
Is it OK to have yogurt at night?
The truth is that while yogurt can be a food with many benefits, by itself it is not enough. A dinner with only yogurt is insufficient for the requirements of the body, therefore we can not do this as a habit, as it can even be counterproductive to the diet. Obviously, there are people who choose to "dine something light" and choose only one yogurt. In these cases light dining does not mean dine only a yogurt to finally stay hungry.
Ideally, combine it with other light foods such as salads, fruits, and fresh cheeses to make a frugal dinner. Remember, if you want to make a diet to lose weight, and you have doubts about how to organize your diet to achieve your goal you can consult a nutrition expert who will help you design a well-balanced diet.
In any case, as many nutritionists say and advise, the yogurt itself is adequate at night, as long as it is a natural yogurt that we personally choose to sweeten with healthier options, as for example is the case of panela wave honey.
Some healthy and healthy ideas
If you like yogurt and you are going to start incorporating it to your dinners we propose some unique and healthy options, ideal for the last meal of the day:
- A bowl of natural skimmed yogurt with strawberries: It is a nutritious and delicious recipe. Its preparation is very simple since you only have to put a natural skimmed yogurt in a bowl or bowl, wash a handful of strawberries, remove the top part and cut them into pieces. If you wish you can sweeten with a little panela or honey.
- Salad with yogurt sauce: It is a unique option to enjoy a delicious fresh salad, which in addition to tasty will stand out for being very light. For your preparation you only need 1 bowl of plain yogurt, 1 apple, 1 lettuce, 3 spinach leaves, half a lemon, extra virgin olive oil, black pepper and salt. First pour the yogurt in a bowl, then add a little black pepper and salt. Squeeze half a lemon and add its juice to the yogurt bowl. Pour a splash of extra virgin olive oil, and mix well. Wash the lettuce well and cut it with the help of your hands in a large bowl. Wash the spinach leaves and do the same as with the lettuce. Peel the apple and cut it into thin pieces. Pour the yogurt sauce and mix well with the help of two wooden spoons. Serve and enjoy. You can add some croutons if you wish.
- Chicken sandwich with yogurt: to prepare this sandwich or sandwich you only need 1 chicken breast, 2 large slices of sandwich, 2 sheets of lettuce, 1 spoon of plain yogurt, 1 spoon of mayonnaise, salt and black pepper. First put the chicken in a frying pan or griddle and cook on the grill until golden brown on both sides. Chop it well and mix it in a bowl with mayonnaise, yogurt, pepper and salt. To finish, lightly toast the bread and fill with the mixture.