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Yogurt Consumption Might Help Diabetes

Eating yogurt regularly may lower the risk of type 2 diabetes. Researchers from the Harvard School of Public Health followed nearly 200,000 adults ages 25 to 75 for up to 30 years, checking in on them regularly through food questionnaires. After adjusting for age, smoking, body mass index and other risk factors, the team concluded that consuming 12 ounces of yogurt daily - three times the usual four-ounce serving - was linked to an 18 percent reduction in the risk for Type 2 diabetes. The study also found that consumption of other dairy products didn't seem to make a difference to the risk of diabetes. Lead author Mu Chen told the New York Times that yogurt's positive effect might be due to the probiotic bacteria it contains, although that remains to be studied. Frank Hu, the study's senior author, was quoted in news reports as saying that the benefits may stem from yogurt's high protein content, which can increase satiety and reduce feelings of hunger, or it could be that regular yogurt consumption is simply a marker for a healthy lifestyle.

Healthy News About Yogurt

If you’re a yogurt fan, you may have already lowered your risk of developing type 2 diabetes, particularly if you eat yogurt in lieu of snacking on chips. A new study from Britain shows that yogurt eaters could cut the risk of type 2 diabetes by 28 percent over 11 years of follow up compared to those who ate no yogurt. In addition, the study team found that eating low-fat cheeses could also do the trick, leading to a 24 percent reduction in risk. To reach this conclusion, researchers from the Medical Research Council Epidemiology Unit at the University of Cambridge collected data on 4,255 men and women enrolled in a larger British study. Among the participants, 753 developed type 2 diabetes over 11 years of follow up. A group of 3,502 people were randomly selected for comparison. When they reviewed the diets of this group, the researchers found that the amount of both high and low fat dairy products were not linked to the risk of diabetes once such factors as healthy lifestyles, education, other eating habits and total calorie intake were taken into account. However, the risk of developing diabetes was 28 percent lower among participants who consumed about four and a half standard 4.4-ounce containers of yogurt per week. The other dairy products that proved protective were low-fat un-ripened cheeses, low-fat cottage cheese and fromage frais, a fresh, low-fat curd cheese similar to cottage cheese. Including these dairy products in the diet reduced the diabetes risk by 24 percent compared with those in the study that did not consume these foods.

Nita G. Forouhi et al, “Dietary dairy product intake and incident type 2 diabetes: a prospective study using dietary data from a 7 day food diary,” Diabetologia, doi10.1007s00125-0143176-1

Surprising Snacking Strategy

Green yogurt proved most effective at keeping the study participants feeling fullSnacking between meals can pile on calories and, eventually, pounds, and Americans have been doing more and more of it, so much so that the rise in snacking has paralleled the increase in obesity. Researchers at the University of Missouri have come up with a strategy to quell afternoon hunger pangs that doesn’t lead to weight gain: high protein yogurt. The team recruited 15 healthy women ages 24 to 28, and divided them between a control group and three other groups. Those in the control group received no snacks, but participants in each of the other groups were allowed one of three different types of yogurt, all providing 160 calories. On the last test day, all the women ate the same breakfast and lunch and then three hours after lunch, were given either a regular yogurt with five grams of protein, a Greek-style yogurt with 14 grams of protein or another type of Greek yogurt with 24 grams of protein. Every 30 minutes after consuming the snack, the women completed questionnaires aimed at determining their hunger, degree of fullness and whether they were ready for dinner. The highest protein Greek yogurt proved most effective at keeping the study participants feeling full. This group also took longest to request dinner, two and a half hours after snack time compared to two hours in the control group.

Heather Leidy et al, “Low, Moderate, or High Protein Yogurt Snacks on Appetite Control and Subsequent Eating in Healthy Women,” Appetite, January, 2013