Lose weight with yogurt
Perhaps what we eat, rather than simply how much, more strongly affects whether we gain or lose weight. Researchers at Harvard used data from 120,877 men and women participants in three large, long-term cohorts (Nurses’ Health Study, Health Professionals Follow-up Study, Nurses’ Health Study II) from 1986 to 2006 to address this possibility. Every four years, participants in all three studies provided detailed information on what and how much they ate, as well as body weight and other factors. Between 1986 and 2006, the average participant gained 0.8 pounds per year, but participants with high yogurt consumption lost an average of 0.8 pounds per year. In fact, yogurt accounted for the greatest weight loss for the 13 food groups studied. Intake of cheese did not significantly predict weight gain or less. Thus, one straightforward strategy to maintain a healthy weight is to increase your consumption of foods, such as unsweetened yogurt, that may promote weight loss.
Eating lots of yogurt predicts lower risk of type 2 diabetes
Dairy products might promote better health due to their abundant calcium, magnesium, vitamin D, and protein. Researchers at Harvard used data from the three large cohorts noted above to see if higher dairy product consumption predicted lower risk of developing type 2 diabetes. The researchers also updated a previous meta-analysis of cohort studies that investigated links between dairy product consumption and risk of type 2 diabetes. In the three cohorts, the top quintile of yogurt consumption predicted a significant 18 percent lower risk of type 2 diabetes compared to the lowest quintile. Similar results appeared in the meta-analysis. In addition, each daily serving of yogurt predicted a significant 17 percent lower risk of developing diabetes during follow-up. Other types of dairy products were not appreciably related to type 2 diabetes risk.
Multiple benefits of fermented foods
An Australian researcher reviewed studies that related consumption of fermented foods to the risk of cardiovascular disease. One study found that high yogurt intake appeared to promote better arterial health among older Australian women. Another study showed that fermented foods may interfere with cholesterol uptake in the colon, potentially reducing serum cholesterol levels. A study showed that intakes of fermented dairy foods predicted lower levels of IL-6 (interlukin-6), which is linked to increased inflammation and higher cardiovascular disease risk. Another study found that higher intakes of yogurt and cheese predicted lower risks of type 2 diabetes, a major health problem itself, as well as a risk factor for cardiovascular disease. In the Malmo Diet and Cancer cohort, higher intakes of fermented milk predicted a significant but modestly lower risk of cardiovascular disease. The researcher concluded that eating yogurt and cheese may align with a healthy diet and potentially reduce risk of chronic diseases.
Yogurt, depression, and cardiovascular disease
Consumption of yogurt and exercise independently predict better health outcomes. Researchers in Korea asked whether persons who ate yogurt and exercised for two weeks would show improved biomarkers for depression and cardiovascular disease. The study included 24 healthy college students with an average age of 21 years. Participants were randomized to one of 4 groups: 1) yogurt consumption after lunch and dinner, 2) daily exercise with stretching, 500 rope jumps, and 40 minutes of walking, 3) both yogurt consumption and exercise, and 4) neither yogurt consumption nor exercise. Health biomarkers included blood lipids (such as total cholesterol, LDL-cholesterol, HDL-cholesterol), serotonin, and blood cells (such as white blood cells, red blood cells, hemoglobin).
Compared to baseline, data at the end of the 2-week study showed significantly higher increases in serotonin (protective against depression) and significantly reduced levels of triglycerides and high-sensitivity C-reactive protein (markers of cardiovascular disease risk and inflammation) but only for the yogurt and exercise group. This small study provides preliminary evidence that the daily combination yogurt consumption and exercise may help healthy, young adults limit their risks of depression and cardiovascular disease.
Fermented foods and Parkinson’s disease
Residents of Asian countries consume a variety of fermented foods that are largely unknown to Americans. More familiar examples include soy saucce and tempeh. Soybeans and bacteria (commonly Bacillus spp.) and fungi (Aspergillus spp. and Rhizopus spp.) serve as the raw material for many fermented foods. The fermentation process creates a variety of novel products not present in the raw materials. Certain chemicals produced during soybean fermentation have anti-oxidant properties, which may promote a healthier microbiome. Other compounds created during soybean fermentation may be involved, directly or indirectly, in the development of Parkinson’s disease.
Fermented foods and gut microflora
Fermented foods have been used for centuries especially in Asia. Some of them have been accepted in Western countries; examples include yogurt, kefir, kimchi, tofu, tempeh, and wine. In particular, lactic acid bacteria in fermented foods may help diminish pathogenic bacteria and improve the human immune system. Some evidence suggests that lactic acid bacteria may help balance gut microbiota, prevent infection, low blood cholesterol, and protect the mucosal lining of the colon. Fermented foods may act as probiotics.
Randomized, controlled trials are needed
A panel discussion of a group of experts at a conference in 2016 led to a journal article about the health benefits of fermented foods. The experts noted the long history of humans using fermented foods to reduce spoilage and to create new types of foods. The bacteria and fungi that promote fermentation and the metabolic products of fermentation may have nutritional benefits apart from those of the original foods. Preliminary evidence suggests that fermented foods may reduce risks of type 2 diabetes and weight gain and improve blood fat profiles. Nevertheless, randomized, controlled trials are needed to determine quantitatively the health effects of different types of fermented foods.
What to do
Evidence to date suggests that fermented foods can contribute to your overall health. Much of that benefit likely arises from improved microbiome health, a consequence of the microbes present in fermented foods and the compounds the microbes create. I eat unsweetened low- or non-fat Greek yogurt every day with my sacred oatmeal for breakfast and often at lunch with a concoction of wheat bran, wheat germ, protein powder, and fruit. My wife and I put small chunks of cheese on our dinner salads. We also eat tempeh for dinner about once a week.
