Yoghurt is one of these foods that are tossed around in the pregnancy debate. How safe is yoghurt during pregnancy? What are the benefits and are there any risks?
Arguably one of the most important
times to get the diet just right in a woman’s life, sorting out what to eat and
not eat during pregnancy can feel like a battle-field. Some foods are good,
some are bad, and this information can feel like it is changing on a weekly
One of the main reasons for all the
changing advice is because there is constantly new research been done into the
effects certain foods have on the pregnant body and growing baby.
Then, of course, there can be
misleading or confusing information because of a bad experience one particular
woman had with a certain type of food. However, just because this happened
once, doesn’t make it a blanket rule. Ultimately, each body is different and
each pregnant body reacts to different foods in its own way.
Yogurt is one of these foods that
are tossed around in the pregnancy debate. Since yogurt seems is an umbrella
term, it is important to remember that there are many different types of
yogurts. Some are certainly better than others.
From pasteurized to natural and
everything in between, let’s take a look at what yogurts are recommended during
pregnancy and why.
type of yogurt is best to eat?
The general rule of thumb for eating
yogurt during pregnancy is to stick with types
that are pasteurised. This means that there are important live and active
cultures in the yogurt, after it is has undergone the fermentation process from
milk to yogurt. It changes the taste, texture, and overall healthiness of the
brands of yogurt sold in supermarkets are pasteurized, which makes life
easier. However, to really get the good stuff, it is worth looking into yogurts
from organic food shops, farmers markets, and local businesses. These are
likely to have more benefits to the body when eating yogurt during pregnancy.
are the ingredients in yogurt?
The following set of ingredients
reflect a natural Greek yoghurt. It contains natural ingredients that are not
genetically modified or include artificial sweeteners. This is the ideal type
of yoghurt to digest during pregnancy. The percentage indicates how much it
contains of the recommended dietary intake.
per Container 1
Amount per Serving
from Fat: 0
·Total Fat 0g = 0%
·Saturated Fat 0g =0%
·Trans Fat 0g
·Cholesterol 10mg = 3%
·Potassium 210mg = 6%
·Sodium 55mg = 2%
·Total Carbs 6g = 2%
·Dietary Fiber 0g =0%
·Protein 15g = 30%
·Vitamin A 0% • Vitamin C 0%
·Calcium 15% • Iron 0%
much yogurt should I eat?
The answer to this one goes hand in
hand with the type and quality of yogurt. If you have a really good brand of
yogurt with plenty of cultures and probiotics, it is actually recommended that pregnant women eat up to
three small containers a day.
This is assuming that the weight of
each container is about 200 grams. Having around 600 grams of yogurt a day will
ensure that you reach the recommended calcium intake for pregnancy.
Of course, when eating yogurt, it
should be done in a healthy way during pregnancy. Therefore, 600 grams of yogurt over the course of
the day mixed with fresh fruit, fresh berries, and/or honey is the ideal way to
go. Avoid mixing it with any sugars or artificial flavours.
flavoured yogurts ok to eat?
Generally speaking, there is no harm
in eating yogurts that are flavoured. The main dietary concern with these
during pregnancy is the fat and sugar content. Having too much fat and sugar
can lead to excessive weight gain during pregnancy which is not ideal. If you
find flavoured yogurts that have natural ingredients with low sugar and fat
content, they are fine.
However, you are better off mixing
your own flavours into the yogurt. This way you know they are guaranteed to be
safe and healthy. Start off with a low fat, natural, pasteurised yogurt. Then,
add some berries or fresh fruit. Another great additive to yogurt is honey or
stevia, a natural sweetener. These will give the yogurt a great flavour without
too much fat or sugar.
there any risks when eating yogurt?
The main concerns about eating
yogurt come back to unpasteurised types
of yogurt. Steer clear of these and you will be fine. Another type of
yogurt to avoid are full-fat ones. These are loaded up with saturated fats,
which only need to be eaten in small moderation.
Particularly during pregnancy, it is
best to avoid too much saturated fat.
These can have a negative effect on the heart and bloodstream as they clog up
the arteries. They also wreak havoc on the digestive system, which is already
more sensitive during pregnancy due to the increased estrogen in the body which
slows down the digestive tract. Again, stick to yogurts that are low in fat and
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