Dukan Diet 100 Healthy Foods: Yogurts and Probiotic Yogurts

Because the range of foods and drinks that you are allowed to eat on the Dukan Diet are almost entirely limited to 72 protein foods and 28 vegetable foods that make up the Dukan Diet 100 Healthy Foods  it is can be very easy to focus on the benefits of the food and drinks that you are not allowed to eat.   I’ve decided to turn this negativity on its head and instead look at the benefits of the foods that you are allowed to eat.


Probably one of the most commonly foods eaten on the Dukan Diet after oat bran is yogurt and while most people usually know that yogurt is good for you not everybody knows why this is.

The history of yogurt is very unclear and it is not known when or where yogurt was first eaten, and it is most likely that yogurt was discovered by accident not long after man started to domesticate animals that produced milk thousands of years ago.  Yogurt has been an integral part of the diet in Asia, the Middle East, Russia and Eastern European Countries.

How yogurt is made

Yogurt is made today by adding a culture of bacteria to milk, the bacteria turns  the lactose sugar into lactic acid which gives the yogurt a slightly acidic tang and causes the mixture to thicken.  The origin of the word yogurt comes from the Turkish word yoghurmak which means to thicken.  Because almost all of the lactose is transformed this means that people who suffer with lactose intolerance can often eat yogurt without any adverse effect.

What nutrients does yogurt contain

Yogurt is packed full of various vitamins,  minerals and amino acids and is also an excellent source of protein.  Yogurt is high in iodine, calcium and phosphorus and riboflavin (vitamin B2).  It also contains reasonable levels of the vitamins cobalamin (vitamin B12) and pantothenic acid (vitamin B5), the amino acid tryptophan and the minerals potassium, molybdenum and zinc and lower, but still useful, levels of magnesium and selenium.  A lot of yogurts now also contain probiotics or healthy bacteria which are credited with various beneficial impacts on our health.

What health benefits can yogurt provide

  • Healthy Bones

We all know about the high levels of calcium in dairy products such as yogurt and how calcium is good for our bones but yogurt also contains the protein lactoferrin which not only reduces the rate at which cells that build bone called osteoblasts die, it also increases the number of these osteoblasts and improves their productivity.  Lactoferrin is also helpful in the production of cartilage.

  • Improve your Immune System

The probiotic yogurts have been shown in some studies to enhance resistance to immune related diseases and improve recovery from illness.  For example one study of 33 healthy women in their twenties showed that yogurt stimulated cellular immunity which is our bodies first line of defense against viral infections.  This is also important in preventing the development of cancer.

  • Improve your Cholesterol Profile

A small scale study showed that probiotic yogurt decreased the bad LDL choleserol and increased the good HDL cholesterol.  Ordinary yogurt only decreased the bad LDL cholesterol without improving the good HDL cholesterol levels.

  • Improves Fat Loss

I also found a very interesting study which showed that eating three serving of yogurt a day whilst on a diet promoted greater fat loss and less muscle loss.  The reason for these results has not yet been established but a couple of theories are that the yogurt reduces our ability to store fat and that this might be due to the calcium or the various amino acids that yogurt contains.

  • Decrease Yeast Infections

Probiotic yogurt has been shown to reduce the level of yeast in the vagina with a decreased incidence of vaginal yeast infections.

  • Help your Digestive System

Probiotic yogurts have been shown to be beneficial to our gut, although more study isstill  needed, the conditions it can help include constipation, diarrhea, lactose intolerance and inflammatory bowel disease.   It has also been shown to reduce H pylori infection which can lead to the formation of ulcers.  The high levels of calcium are also believed to be helpful in preventing colon cancer.

  • Help relieve Heartburn

Having a small pot of natural fat free yogurt whenever you feel the symptoms of heartburn start is a well publicized natural remedy for heartburn.  It is very cooling and soothing on the esophagus.  Although as with most natural heartburn treatments not everyone finds yogurt beneficial.  It is important that the yogurt is fat free as fatty foods can aggravate heartburn.

26 Responses to “Dukan Diet 100 Healthy Foods: Yogurts and Probiotic Yogurts”

  • Karin vanRooijen on September 29, 2014

    Hello,
    I have cholesterol issues and really need to know if I can drink becel proactive yogurt drink once a day on the Dukan diet.
    Thanks,
    Kari

    • Amber on October 2, 2014

      Hi Karin

      If you need to take this food for medical purposes I would just include it.

      Best wishes

      Amber:)

  • Gail on May 27, 2014

    Amber,

    Please help ! I love Dukan Diet and I love Yoghurt, but have a severe lactose intolerance, can not handle any milk products.
    Even a table spoon of a Lactofree yoghurt with my scrambled eggs, or oatbran gallette ruins my day.
    What can I replace the yoghurts with ? Soya versions do not seem to work.
    Thank you

    • Amber on May 27, 2014

      Hi Gail

      The problem with other alternatives that I’m aware of such as almond milk yogurts is that they are very high in carbs so aren’t suitable to use on the Dukan. If you don’t mind bending the rules and experimenting you could trying adding very small amounts to see if this interferes with your rate of weight loss.

      Kind regards

      Amber:)

  • plant-based products on February 8, 2014

    Great article! We will be linking to this particularly great post on our site.

    Keep up the good writing.

  • amy on October 8, 2012

    help. Found a dannon light and fit greek yogurt, it has 8 carbs/8sugars, and no fat. is this acceptable? and is no fat/sugar free pudding made with non-fat milk acceptable? just trying to figure all this out.

    • Amber on October 8, 2012

      Hi Amy

      The fat free sugar free puddings are not suitable as they are too high in carbs and Dannon Light and Fit “yogurts” contains added sugar and starch so don’t meet Dr Dukan’s strict rules for yogurt. If you check out the ingredient information below you will see that diet yogurts aren’t pure yogurts at all, a large part of them is water and starch!

      Fage Fat Free Greek Yogurt contains Grade A Pasteurized Skimmed Milk, Live Active Yogurt Cultures (L. Bulgaricus, S. Thermophilus, L. Acidophilus, Bifidus, L. Casei).

      Dannon Light and Fit Greek “Yogurt” contains Cultured Grade A Non Fat Milk, Water, Fructose, Modified Corn Starch, Natural and Artificial Flavors, Sucralose, Citric Acid, Potassium Sorbate, Acesulfame Potassium, Sodium Citrate.

  • Karen bailey on January 29, 2012

    Hello. I am doing dukan and have now been on cruise for 7 days and did attack for 6 days. I have so far lost 4.2 kgs and need to loose 20 more… I am diabetic and wanted to share a fantastic sweetener with you that is not harmful to you it’s called Perfect Sweet™ – http://www.sweetlife.com.au. I have used it in my Greek low fat easy yo yoghurt maker and it is delicious. Also you can get it in 1 + packages also in sachets, they also have a sugar free gluten free brownie mix which I wondered if you could tell me is suitable for dukan. Thanks for this site it is really a big help.

    Regards

    Karen
    Gold coast
    Australia

    • Amber on January 29, 2012

      Hi Karen

      Well done on your weight loss so far. Perfect Sweet™ is 100% xylitol which is one of the sweeteners approved for use by Dr Dukan.

      I found the ingredients list below for the Chocolate Bake Mix on a forum site.

      Ingredients in Mix:- Xylitol, cocoa powder(22.3%),whey protein isolate,psyllium husks,calcium caseinate, sodium caseinate,vegetable gum(xanthian gum),salt.

      As the cocoa powder doesn’t say that it is reduced fat cocoa powder my guess would be that it is too high in fat content to be suitable for use on the Dukan Diet.

      Kind regards

      Amber:)

  • Louise on January 5, 2012

    Hi Amber.
    Firstly want a fabulously informative site – just what I needed to keep me motivated. I have just one quick question- I live in UK and like you state earlier have not been able to find any suitable flavoured yogurts and have been using plain. I decided to look at flavourings I could add myself. The vanilla essence is mo problem but some of the others contain oil such as the lemon and orange and almind ones. Are these ok considering small amount used or should I stick with vanilla.
    Louise

  • johnny P on November 26, 2011

    In UK Total Greek yoghurt is 0% fat and only 4% carbs. Lovely thick creamy texture. With NOTHING else added. Monin now do sugar free coffee flavours so if you can get hold of these then you can flavour/sweeten without adding carbs

    • Amber on November 26, 2011

      Thanks Johnny

      I’ll be looking out for the Monin flavours to try.

      Amber:)

  • Amanda on October 29, 2011

    Hi All,

    Can anyone help me with yoghurt choices please…..

    I am based in UK and have looked everywhere for a low fat yoghurt to have during attack phase. But I can only find low fat ones with sugar. Although the sugar content is only around 9g /<10%.

    Is this alright to have?

    Brands like: Activia, Onken, Yeo Valley?

    If these are not good, could someone recommend one please?

    Thank you in advance!!! 🙂

    • Amber on October 29, 2011

      Hi Amanda

      I’ve not found a flavoured yogurt that doesn’t have any added sugar.

      Natural fat free Onken yogurt has 48 calories per 100g and 6.3g of carbs which is all sugar. Fat free Vanilla Onken has 49 calories per 100g and 7.2 g of carbs of which 6.8 is sugar. The slight increase in carbs and sugar comes from the added ingredients Fructose Syrup, Modified Maize Starch and Thickeners (Pectin, Locust Bean Gum) which Dr Dukan frowns upon.

      If you want to stick rigidly to the diet you’ll have to have the plain yogurt which has no added ingredients. If you don’t mind bending the rules you can have the flavoured yogurts.

      Amber:)

      • Jay on September 8, 2015

        How much damage can I do to my diet using onker flavoured yogurts? That and skimmed milk are the only dairy I use as not a fan of the cheesees allowed.

        Thanks J

        • Amber on September 13, 2015

          Hi Jay

          The Onken Fruit yogurts have high levels of added sugars and this pushes the carb levels up. For example the Fat Free Apple and Mango is 16% carbs which is more than twice the amount that Dr Dukan allows.

          If you include this food in your diet it will hanper your weight loss.

          Thanks

          Amber:)

  • Eva on October 10, 2011

    Hey Amber,

    Love your site. Quick Q – Can I eat low fat authentic greek joghurt with honey as its only 2%?

    • Amber on October 10, 2011

      Hi Eva

      I’m afraid the honey is off limits, so the answers a no.

      Kind regards

      Amber:)

  • Jane on October 4, 2011

    Hi. For those in manila, you can find fat free, sugar free all-natural yogurt at http://www.yogurtstation.blogspot.com. You have to make a special request for it as we do not have it on our product list though.

    • Amber on October 4, 2011

      Thanks Jane

      Amber:)

  • Bea on September 23, 2011

    Excellent, thank you, that’s what I thought but wasn’t sure. I will make some tonight.
    I am so pleased to be doing this diet, I have lost a stone since mid August and not felt hungry once. Amazing! Sometimes I get my pp days and my pv days mixed up and I cannot cope with the gap on the plate where the veg or salad used to be, but it’s working brilliantly so far. Only another 10lb to go but already I feel so much better and more myself.
    Thanks for a very informative web-site.

    • Amber on September 23, 2011

      Hi Bea

      Why not fill the gap in your plate on a PP day with a small garnish of leafy herbs and a few slices of onions and pickles. It makes your food look so much more attractive.

      Amber:)

  • Bea on September 23, 2011

    Can I use Easiyo yoghurt mixes on Dukan? I’ve tried making my own with a starter culture and skim milk but it separates and doesn’t quite work. There are 2 possibles: low fat Greek style and natural. Both are unsweetened, but the natural contains more fat. The mix is a dried milk with a yoghurt culture.

    • Amber on September 23, 2011

      Hi Bea

      Easiyo yogurts are fine but you have to be careful which ones you use. The low fat Greek style is fine but the natural isn’t. They also do Skimmers, Reduced fat, and Vanilla in their low fat range which are all under 2% fat and have no added fruit.

      Best wishes

      Amber:)

  • TINA on September 22, 2011

    wow great facts about yogurt!I love yogurt the more! thanks a lot Amber for posting this 🙂

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