Drinking yogurt daily has become a dietary habit for many. Since yogurt doesn't require heating and is convenient to drink, some people consume large quantities of it or use it to satisfy hunger. However, from a nutritional perspective, the timing of yogurt consumption is important, and drinking too much can have adverse effects on the body.
Drinking yogurt after a meal is beneficial for nutrient absorption.
Generally, the best time to drink yogurt is between 30 minutes and 2 hours after a meal. Under normal conditions, the pH value of gastric juice ranges from 1 to 3. On an empty stomach, gastric juice is highly acidic with a pH below 2, which is not suitable for the growth of live lactic acid bacteria in yogurt. Only when the stomach's pH value is higher can the lactic acid bacteria in yogurt grow fully, which is beneficial to health. About two hours after a meal, gastric juice is diluted, and the pH value rises to 3-5. Drinking yogurt at this time is most conducive to absorbing its nutrients.
In addition, drinking yogurt on an empty stomach can easily stimulate gastrointestinal emptying, and the nutrients in the yogurt are excreted before they can be fully digested and absorbed. Drinking after a meal can reduce this stimulation and allow the yogurt to be absorbed slowly in the stomach.
Drinking yogurt at night is best for calcium supplementation.
Yogurt is a good source of calcium in food. From the perspective of calcium supplementation, drinking yogurt at night offers more benefits. This is because the blood calcium level in the human body is lowest between midnight and 2 a.m., which is favorable for the absorption of calcium from food. At the same time, there are fewer factors affecting calcium absorption during this period. Although milk also contains high levels of calcium, the lactic acid in yogurt combines with calcium, making it more effective in promoting calcium absorption. [Chinese Cuisine]
However, when drinking yogurt at night, it is important to remember that certain bacterial strains and acidic substances in yogurt can damage teeth to some extent. You should brush your teeth promptly after drinking.
It can promote gastrointestinal motility and relieve constipation.
Many women like to drink yogurt, an important reason being that they believe it won't cause weight gain no matter how much is consumed. Yogurt does have a certain weight loss effect, mainly because it contains a large number of live lactic acid bacteria, which can effectively regulate the balance of intestinal flora, promote gastrointestinal motility, and thus relieve constipation. Long-term constipation is also related to weight gain. Furthermore, yogurt has a strong satiating effect; drinking a glass when slightly hungry can effectively relieve urgent appetite, thereby reducing the amount of food consumed in the next meal.
However, yogurt is not a food that can be consumed in any quantity without causing weight gain. It itself contains a certain amount of calories. If consumed in addition to your regular diet, it can also lead to weight gain. The best approach is to choose yogurt labeled as "skim" and "low-calorie." Although their taste is not as rich and mellow as whole-fat yogurt, they are low in calories and will not cause a rapid buildup of calories in the body leading to weight gain.
In addition, yogurt is not suitable for everyone. Patients after gastrointestinal surgery, those with diarrhea, and infants under 1 year of age should not drink yogurt. Even for healthy adults, excessive consumption can easily lead to excessive stomach acid, affecting the gastric mucosa and the secretion of digestive enzymes, reducing appetite, and disrupting the body's electrolyte balance. Generally, it is appropriate to drink two cups a day, each about 125 grams.