Might is Osteoporosis Month, so I’m writing about one of many many meals that preserve bones robust – Yogurt! As ladies age, we lose bone extra quickly as a result of estrogen ranges drop dramatically throughout perimenopause and menopause. We are able to’t cease menopause from occurring, however there are numerous issues we are able to do to sluggish or stop bone loss. (Try these bone wholesome suggestions, 4 Methods to Preserve Bones Robust). One suggestion is to eat yogurt and different calcium-rich meals. However that’s simpler mentioned than completed. The dairy aisle has gotten loopy within the final a number of years with so many forms of milk and yogurt! How do you resolve which yogurt is finest for you? Let’s dive in.
Greek Yogurt:
Is made by eradicating or straining off the whey (the liquid produced when milk curdles) and lactose, making it a thicker and extra tart yogurt in comparison with conventional or “regular” yogurt. It’s larger in protein and has fewer carbs in comparison with common yogurt, however it’s additionally decrease in calcium – a key nutrient for bone well being. It’s a terrific selection, particularly for girls, as a result of we’d like extra protein as we age to assist keep muscle and bone. However it’s simply as necessary to get the really useful 1,000mg (ladies underneath 50) or 1,200mg of calcium (ladies over 50). Greek yogurt solely gives about 10% DV (Every day Worth) of calcium, so that you’ll want different calcium- and vitamin D-rich meals or a complement to make sure your bones are getting all that they want.
Plain Greek yogurt is all the time the healthiest and my prime 2 suggestions are Fage Whole and Siggi’s Icelandic Type Skyr. They’re highest in protein, lowest in sugar and have a bit extra calcium, making them each glorious decisions.
Conventional or Common Yogurt:
This was the mainstay till Greek yogurt’s recognition began to take off about 10 years in the past. Right this moment it’s difficult to seek out common yogurt that’s not loaded with added sugars, until you select plain yogurt, which is an effective supply of protein and is larger in calcium (30percentDV) than Greek yogurt. Most common, plain yogurt is barely obtainable in 32 oz. tubs (vs. particular person 5 oz. containers), so having re-useable containers is a should for those who’re taking your yogurt on the go. Listed below are a couple of examples that present at the least 7 grams of protein and at the least 25% DV for calcium in a 6 ounce serving.
Dairy-free Yogurt:
Many plant-based yogurts are loaded with added sugars; the diet content material isn’t similar to common or Greek yogurts; and the vitamins differ significantly from one model to a different. They’re highly regarded proper now, however the precise diet they supply is fairly minimal – low in protein and low in calcium. However right here’s the most effective of the choices on the market, in my view:
Your Nutritionist in Lafayette & Walnut Creek, CA!
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925-310-5545 – “calcium yogurt”
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