In this Article
- Nutritional Value of Yoghurt
- Is Yoghurt Safe for Pregnant Women?
- Benefits of Eating Yoghurt During Pregnancy
- Probiotic Yoghurt in Pregnancy
- What Types of Yoghurt Are Good to Consume?
- How Much Yoghurt Should Pregnant Women Eat in a Day?
- Types of Yoghurt to Be Avoided in Pregnancy
- Is Flavoured Yoghurt Safe to Eat?
- Things to Remember
- Healthy and Tasty Smoothie Recipe Using Yoghurt
Yoghurt is a healthy snack to eat during pregnancy. It is packed with vital nutrients such as calcium and protein, which is great, as protein requirement is very high during pregnancy. Yoghurt is considered healthy, as long as it is made out of pasteurised milk and consumed within the expiry dates. Read further to learn more about the benefits of yoghurt during pregnancy.
Nutritional Value of Yoghurt
Since yoghurt is made out of milk, it has the same nutritional value of milk. Given below is the nutrition from a serving of yoghurt. The percentage values indicate how much of the recommended dietary intake a serving has. Nutritional information per 100gms of yoghurt.
|Total Fat||0.4g||0%||Dietary Fiber||0g||0%|
|Calories||80kcal||4%||Calories from Fat||0||0|
Is Yoghurt Safe for Pregnant Women?
Yoghurt can be made with both pasteurised and raw milk. Women often wonder if yoghurt is good for pregnancy. The answer is ‘yes’, as long as it is made out of pasteurised milk.
Benefits of Eating Yoghurt During Pregnancy
Here are nine benefits of eating yoghurt during pregnancy:
1. Improves Digestion
Yoghurt is full of useful bacteria that are needed by the body to maintain the health of the intestines. It also improves the overall digestion of food and the absorption of nutrition by the digestive tract. It contains probiotic bacteria that help in good digestion.
2. Cools the Body
Anytime you eat something spicy, add a little yoghurt along with your food. It reduces the effects of spicy foods and avoids acidity and heartburn. It’s common to have a craving for spicy foods during pregnancy, so it is always a good idea to have yoghurt on the side.
3. Rich in Calcium
Yoghurt is full of calcium and three servings a day is enough to meet half the daily recommended dietary intake. Calcium is important in the formation of bones and teeth of the foetus, and it plays an important role in a range of other bodily functions. Calcium is important for Vitamin D absorption in the body as well.
4. Improves Immunity
It fights stomach upsets and infections due to the presence of good bacteria. Yoghurt increases the population of probiotics that restore the intestine’s bacteria flora and ease any diseases while improving digestion.
5. Help Prevent High Blood Pressure
High blood pressure is a common risk during pregnancy, which can have negative effects on both the mother and the baby. Yoghurt intake is known to calm down the body and lower blood pressure. It also decreases cholesterol levels and is good for the heart.
6. Eases Stress and Anxiety
Anxiety is common during pregnancy, and there are many pregnant females who have stress. Yoghurt is a calming food that is healthy and a great substitute for other comfort desserts such as ice creams and cake.
7. Fights Dry Skin and Pigmentation
Hormonal changes and imbalances during pregnancy can lead to uneven skin tone and dry spots for many women. Yoghurt, which is rich in Vitamin E, can keep the skin healthy and prevent pigmentation.
8. Maintains Body Weight
Although weight gain is seen as a healthy sign of pregnancy, excessive weight can pose a problem. Yoghurt prevents the increase of the stress hormone, cortisol, in the body, which can cause weight gain in both the mother and the baby in the long-term.
9. Good for Muscles
Yoghurt is rich in protein, which is important for muscle development. Calcium is also needed for proper contraction of muscle fibres, and hence, yoghurt is great for maintaining muscle health.
Probiotic Yoghurt in Pregnancy
Our intestines contain hundreds of different types of probiotic bacteria that are critical to maintaining the proper functioning of our digestive system. During pregnancy, the ability to digest drops, which increases the risk of constipation. Since yoghurt is rich in probiotics, it is highly useful for the health of the digestive tract.
What Types of Yoghurt Are Good to Consume?
Any yoghurt that is made out of pasteurised milk is good and safe to consume. Many of the commercially available ones use all-natural ingredients and are made out of pasteurised low-fat milk. Those types are ideal.
How Much Yoghurt Should Pregnant Women Eat in a Day?
To get all the necessary nutrients from yoghurt, it’s good enough to eat about 600 grams of yoghurt a day. Divided into three servings of 200 grams each.
Types of Yoghurt to Be Avoided in Pregnancy
There are two types of yoghurt that are to be avoided during pregnancy. The first being yoghurt made out of raw, unpasteurised milk. Since it carries the risk of disease such as listeria, it should be avoided. The second to avoid is full-fat yoghurt, as it can lead to unhealthy weight gain.
Is Flavoured Yoghurt Safe to Eat?
There is no harm in eating flavoured yoghurt in general. If it is low-sugar, low-fat and contains natural ingredients, there is no reason to not eat flavoured yoghurt. But if you are concerned about weight gain or added chemicals, you can get creative and add your own flavours to yoghurt. Adding berries, fresh fruit, honey, or a natural sweetener to your own home-made yoghurt is ideal.
Things to Remember
Yoghurt made out of pasteurised milk is a beneficial addition to your diet, as it can supply plenty of vital nutrients.
Low-fat yoghurt is better and to cut down on unnecessary weight gain, it is best to avoid yoghurt that has too much sugar.
If you want to avoid flavoured yoghurt, make your own using fruits and natural sweeteners.
Healthy and Tasty Smoothie Recipe Using Yoghurt
Smoothies are a delicious way to get your fill of nutrients per day. The best part is, you can add whatever ingredients you prefer, ranging from different nuts, dry fruits, fruits, and even leafy vegetables, to suit your tastes and nutritional requirements. Here is an easy, yet tasty smoothie recipe to get you started.
½ cup yoghurt
1 cup strawberries
2 tsp flax seeds
2 tsp pumpkin seeds
½ tsp vanilla extract
Pasteurised milk (if required)
How to Make:
Put the flax seeds and pumpkin seeds in a blender and blend until you get a fine powder.
Add the yoghurt, vanilla extract, and almonds, and blend until smooth
Add the bananas and strawberries and further blend until you get a smoothie consistency. Add milk if required.
Serve with a few slices of strawberry on top.
Yoghurt can be a highly nutritional and safe addition to a pregnant woman’s diet. So, eat it plain or whip up some delicious yoghurt concoctions, and enjoy!