How to Make a Yogurt Breakfast the RIGHT Way
A yogurt breakfast is a great healthy,
quick, and effortless breakfast. You can even have it on the go! But it
usually won't keep you full for more than two hours, leading to low
energy and a sugar craving. Which is usually exactly what you wanted to
avoid when choosing a yogurt. So how do we stay healthy and satisfied?
Why is a Yogurt Breakfast Good?
This type of breakfast is praised by many
nutritionists, but why? It's all about protein. Yogurt is naturally
packed with calcium, potassium, vitamin D, carbohydrates, and protein.
Protein slows down digestion, thus keeping you full for longer. Some
yogurts also contain healthy active bacteria that are beneficial for gut
health, which affects overall health, cognitive functions, and mood.
But the wrong kind of yogurt will not be able to provide all these
benefits. If your current yogurt of choice contains added artificial
sweeteners, consider changing it. These have no nutritional value. As a
rule of thumb, your yogurt should not contain over 15 grams of added
sugar. Artificial sweeteners may also harm the gut microbiome, and
they're the main reason you become hungry within an hour of finishing
breakfast.
Is Low-Fat Best for Me?
Not necessarily. If your yogurt is too low
in fat, it won't keep you full for long. This is because fat is the last
thing to leave the digestive system, keeping you full the longest. As
with everything related to diet, the poison is in the dosage: choose
yogurts that are 2% full fat. It is well known by now that some fats are
not only beneficial but are also essential to our health.
Some of the essential fatty acids that must come from your diet are
divided into 2 categories: omega-3 and omega-6. You need them in a ratio
of 1:1. While omega-6 is essential to our body, it is mostly
inflammatory. That is why we balance it with omega-3.
Sources of omega-6 are vegetable oil (soy oil) corn oil, linoleic acid,
safflower oil, sunflower oil, and cottonseed oil. Other
anti-inflammatory sources of omega-6 are borage oil, evening primrose
oil, and blackcurrant oil. That is why many cosmetics manufacturers
market them as calming oils beneficial for inflamed skin conditions.
Sources of omega-3 are alpha-linolenic acid, fish oils, sardines,
walnuts, flax seeds, chia seeds, and hemp.
Fats are beneficial for vitamin absorption
as well, as some vitamins require them in order to enter the cells of
the body. These are vitamins A, E, D, K1, and K2.
Extreme lack of the essential fatty acids will result in skin and hair
problems, auto-immune symptoms, hazy cognitive function, and bad vision.
It may also cause depression and have a negative effect on the
cardiovascular system.
Healthy Additives for a Larger Meal
For added fibers, mix in some bran cereal,
chia seeds, flaxseed, or nuts. For flavor, add fruits, vegetables,
granola, or muesli. Look at yogurt as your base for the breakfast rather
than as the main component. Once you find your favorite brand, purchase
large tubs to save money. In vegan options, look for ones that are
fortified with calcium and vitamin D. Greek yogurt is a great option as
it is low in lactose, high in protein, and has full fats.