Introduction: Many women love drinking yogurt. They find it convenient and nutritious, a quick energy boost or calcium supplement anytime they feel hungry. Indeed, yogurt has many benefits, but if you fall into some misconceptions, all the nutritional value is lost. So, what are the common misconceptions about drinking yogurt that you should avoid? Here, the editor will reveal 8 common misconceptions about drinking yogurt for you.
1. Yogurt and yogurt drinks are the same thing
Today, not only is there a dazzling array of yogurt varieties, but yogurt drinks are also emerging one after another. You might easily bring home a "yogurt" that isn't actually yogurt. Yogurt is made from high-quality milk fermented by lactic acid bacteria, and it is essentially a type of milk. Yogurt drinks, on the other hand, are just a type of beverage and no longer qualify as milk. The nutritional content of the two varies greatly; the nutrition in a yogurt drink is only about one-third of that in yogurt. According to dairy industry regulations, 100 grams of yogurt requires a protein content of ≥2.9 grams, while the protein content of a yogurt drink is only about 1 gram.
Helpful TIP: Yogurt drinks can be a refreshing thirst-quencher. While quenching thirst, they also have some nutritional value, but they should never replace milk or yogurt.
2. The more yogurt you drink, the better
Can you drink as much yogurt as you want? Of course not! It's important to drink yogurt in moderation. Otherwise, it 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. This is especially true for those who already have excess stomach acid, often feel their spleen and stomach are weak and cold, or experience bloating; they should not drink too much.
Helpful TIP: For healthy individuals, drinking one or two cups a day, which is about 250-500 grams, is quite appropriate.
3. Yogurt is more nutritious than milk
Many people believe that milk becomes more nutritious after being fermented into yogurt. In fact, in terms of nutritional value, the difference between the two is not significant. However, compared to milk, yogurt is easier to digest and absorb, which improves the utilization rate of its nutrients. Furthermore, most of the sugar in milk is lactose. Some adults lack the lactase enzyme in their digestive juices, which affects the digestion, absorption, and utilization of lactose, causing stomach discomfort or even diarrhea after drinking milk, a condition known as "lactose intolerance." In such cases, yogurt can be a substitute for milk.
Helpful TIP: For people with lactose intolerance, the problem can also be solved by pairing milk with starchy foods.
4. Yogurt can be paired with anything
Yogurt pairs well with many foods, especially for breakfast with bread or pastries, creating a good mix of textures and a rich, nutritious meal. But never eat it with high-fat processed meats like sausages or cured meats. These processed meats contain nitrites, which can combine with amines in yogurt to form nitrosamines, known carcinogens. Yogurt is also not suitable to be taken with certain medications, such as antibiotics like chloramphenicol and erythromycin, or sulfa drugs, as they can kill or destroy the lactic acid bacteria in yogurt.
Helpful TIP: If you love yogurt, remember that it is very suitable to be paired with starchy foods, such as rice, noodles, buns, steamed buns, and bread.
5. Drinking more yogurt helps with weight loss
Yogurt does have a certain weight-loss effect, mainly because it contains a large number of active lactic acid bacteria, which can effectively regulate the balance of intestinal flora, promote gastrointestinal motility, and thus relieve constipation. Long-term constipation is somewhat related to weight gain. Moreover, yogurt has a certain satiating effect; drinking a glass when slightly hungry can effectively curb an urgent appetite, thereby reducing the amount of food consumed in the next meal. But don't forget that yogurt itself contains calories, which are slightly higher than milk's. If you eat extra yogurt on top of your regular diet, it will also lead to weight gain.
Helpful TIP: The best approach is to choose yogurt labeled "skim" or "low-calorie." Although their taste isn't as rich and mellow as full-fat yogurt, they are low in calories and won't cause calories to accumulate quickly in the body and lead to weight gain.
6. Using yogurt to satisfy hunger
When you're ravenously hungry, you might immediately grab a yogurt and drink it all at once! This can indeed relieve the feeling of hunger, but it's best not to use yogurt to fill up. When the stomach is empty, its acidity is high (pH is 2), and the unique lactic acid bacteria in yogurt can easily be killed by stomach acid, greatly reducing its health benefits. It's better to drink it 1-2 hours after a meal! At this time, the gastric juice is diluted, and the pH level in the stomach is most suitable for the growth of lactic acid bacteria. Additionally, drinking yogurt at night has more benefits.
Helpful TIP: Remember to brush your teeth after drinking yogurt, especially at night, as certain bacterial strains and acidic substances in yogurt can be damaging to your teeth.
7. Yogurt is suitable for everyone
In fact, while yogurt is good, it's not suitable for everyone. Patients with diarrhea or other intestinal diseases should be cautious when drinking yogurt after intestinal damage. Babies under 1 year old should also not drink yogurt. Furthermore, diabetics, patients with atherosclerosis, and those with cholecystitis and pancreatitis should avoid sugar-containing full-fat yogurt, as it can easily worsen their condition.
Helpful TIP: Groups of people who are suitable for drinking more yogurt include: frequent drinkers, frequent smokers, people who often work on computers, patients with frequent constipation, patients taking antibiotics, patients with osteoporosis, and patients with cardiovascular diseases.
8. Yogurt should not be warmed up
Many sources say that yogurt should not be heated, fearing that the most valuable lactic acid bacteria will be killed, and its taste and texture will change, reducing its nutritional value and health benefits. However, if you only warm the yogurt slightly, the lactic acid bacteria will not be killed; instead, their activity will increase, making their unique health effects even greater.
Helpful TIP: You can place the yogurt, still in its bag or cup, in warm water of about 45°C to warm it slowly. As it warms, gently shake it. Once it feels pleasantly warm, it's ready to drink. This is much more comfortable than drinking a cold yogurt on a chilly winter day.