Yogurt is a fermented food with protein properties reinforced by its fermentation process. When It is mixed with other foods such as cocoa, fruits and spices, its nutritional benefits are enhanced.
One of the advantages of yogurt is that its fermentation process makes it a better metabolized product than milk and has an impact real in improving muscle mass and bone structure.
A review of the protein value of yogurt published by the journal Nutrients reveals that Yogurt represents a source of high-quality dairy protein with improved potential for skeletal muscle health, particularly in promoting muscle protein synthesis.
This is because during the fermentation process modifications occur such as “Acid coagulation and possible predigestion seem to optimize the availability and use of amino acids by the muscle.”
The study also notes that drinkable yogurt has an absorption advantage, contributing essential proteins, but also offers a potential anabolic benefit, although more research needs to be done to measure the effects.
“The casein protein may be more highly digestible by pepsin in fermented milk than in raw milk in the stomach,” the review states.
Previous research shows thatYogurt intake, compared to unfermented or acidified milk, may result in greater and more sustained muscle protein synthesis (MPS)even without a direct correlation with long-term blood amino acid or insulin peaks.
Combinations that increase the benefits of yogurt
The Clinical and Sports Nutritionist, Carlos Dorado, disseminator of advice and analysis on food and health, on his social networks @carlos.muyfit explains four combinations that will help you sleep better, improve your memory and mood, control appetite and cravings, and relieve pain and inflammation.
Dorado is a creator of specialized content, estimates of a person’s energy needs and tips to maintain intestinal health.
The specialist highlights, as supported by scientific evidence, that yogurt is a food that improves digestion, enhances nutrients and offers good energy, making it a good base to combine with other foods. Below are the specialist’s suggestions:
A preparation with yogurt with kiwi + almonds + ground chia promotes sleep. “Almonds and chia provide tryptophan and magnesium, essential nutrients for regulating sleep and good intestinal function.”
- Support the thyroid and improve memory
The combination of yogurt with cocoa + pumpkin seeds + walnut provides magnesium and selenium, minerals that support thyroid function, memory and mood.
- Control appetite and glucose
With apple + cinnamon + oat bran and yogurt, it provides fiber and beta-glucans, which improve satiety and control glucose. This combination is ideal for reducing the desire for sweets thanks to its fiber and natural compounds.
- Relieve pain and inflammation
Yogurt with ginger + turmeric + black pepper + honey incorporates antioxidant and anti-inflammatory compounds that strengthen the immune response and digestive health. This mixture strengthens defenses and helps you feel more energetic.
The specialist remembers that yogurt, whether natural or Greek, enhances the absorption of all these nutrients and provides proteins and probiotics beneficial to your health.
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