Yoghurt during pregnancy
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 basis.
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.
What 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 yogurt.
Most 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.
What 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.
|Servings per Container 1|
|Amount per Serving|
|Calories 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%
· Sugars 4g
· Protein 15g = 30%
· Vitamin A 0% • Vitamin C 0%
· Calcium 15% • Iron 0%
How 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.
Are 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.
Are 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 pasteurised.