Currently, there are many types of yogurt on the market. In the minds of people who lose weight, low-fat yogurt and sugar-free yogurt are very attractive, so what is the difference between these two yogurt and ordinary yogurt? How should heavy people choose yogurt?
The yogurt is made from raw bovine (goat) milk or milk powder. After high temperature sterilization, it is inoculated with Streptococcus thermophilus and Lactobacillus bulgaricus ( Lactobacillus delbrueckii subsp. Bulgaria) is a dairy product made by fermentation. Yogurt tastes sweet, sour and smooth, rich in nutrients. The protein, carbohydrates and calcium in yogurt are more easily digested and absorbed by the body.
Low-fat yogurt is a product in which the fat is separated from cow (goat) milk through standardized treatment, and the remaining skim milk is fermented. Generally, the fat content is required to be below 0.5%.
Sugar-free yogurt is not really sugar-free, but a fermented dairy product made by replacing sucrose with functional sweeteners such as xylitol and oligosaccharides during the production of yogurt. Low-energy yogurt.
The main difference between low-fat yogurt and ordinary yogurt is the fat content. When full-fat cow (goat) milk is used to produce yogurt, it is per 100 grams Ordinary yogurt contains 3.5-4.4 grams of fat, and every 100 grams of low-fat yogurt contains no more than 3 grams of fat. The protein contained in skimmed yogurt is higher than ordinary full-fat yogurt, and the calcium content is also higher than that in full-fat yogurt. But because low-fat yogurt has lost fat, fat-soluble vitamins will also be removed, Such as vitamin A, vitamin D, vitamin E, etc. Since the fat is removed, the taste will be affected, so sugar and fruit juice will be added to improve the taste of yogurt. If only referring to the nutrients, full-fat yogurt is more comprehensive. Sugar-free yogurt has the characteristics of rich nutrition and low energy, which can avoid the increase of blood sugar and is suitable for diabetics and people who lose weight.
If you want to achieve the effect of weight loss, the best way is to choose yogurt marked with skim and low-calorie (low-fat sugar-free yogurt). Although the taste is not as strong as full-fat yogurt, but The energy content is low, you can check the label of the yogurt at the time of purchase, including the ingredients and nutritional information. In addition, choose the right time to eat yogurt, preferably within 0.5-1.5 hours after a meal. But for people who lose weight, although these yogurts contain relatively low energy, if they eat more on the basis of their original energy intake, they will also cause weight.increase. For ordinary people, 250-300 grams per day is more appropriate.
(Ma Guansheng, Zhou Mingzhu)