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.