Yogurt is a staple on Grandma’s breakfast table and a must-have in Grandpa’s dinner, so now is the time to decide who’s going the right way. The best time to eat yogurt is in the morning, as its prebiotic and digestive effects get 10x during this time. That being said, yogurt can be equally calcium, Vitamin D, and Protein rich, supporting heart, bone, and overall health, whatever time you decide to be the best one.
Why It’s Important to Know the Best Time to Eat Yogurt
Deciding on the perfect time for eating yogurt is important to consider as it decides how your body processes and takes benefits from its nutrients. An optimized diet plan with the right food eaten at the right time can support your health goals.
Whether you’re aiming to spike your morning energy levels, keep afternoon hunger at bay, or need sound sleep overnight, understanding the timing of eating yogurt and other dietary foods can make all the difference.
When is the Best Time to Eat Yogurt?
Yogurt is safe to consume in the morning, and it is generally considered the best time to eat it. You can also eat this probiotic-rich food at other times of the day, depending on your health objectives.
Yogurt in the Morning to Start Your Day Right
Starting your day with a bowel of yogurt with cereals is an excellent way to start your metabolism and provide yourself with all the essential nutrients early on. The probiotics in yoghurt assist the process of digestion and balance the gut microbial flora. This makes your immune system healthy and protects it from harmful diseases.
1 cup (100 g) of yogurt contains 110 mg of calcium, which contributes significantly to the calcium and Vitamin D levels of your body. This makes your bones and teeth stay healthy and functional.
Note: Greek Yogurt is added to the Keto diet due to its more protein and calcium-rich thicker consistency as compared to the nonfiltered simple yogurt.
Can You Eat Yogurt on an Empty Stomach?
There are multiple scientific opinions available on the subject of whether you can eat yogurt on an empty stomach.
The Economic Times reports that eating yogurt on an empty stomach can undermine the healthy microbial flora in the stomach lining and make it ineffective. This can lead to acidity and heartburn, so it’s not recommended to do so.
While some other researches show that the best time to eat yogurt is any but not on an empty stomach as it’s probiotics reach the digestive system alive and impart the maximum benefits.
Therefore, as a final verdict, avoid eating yogurt on an empty stomach as there are high levels of acids in the GIT at this time, and consuming yogurt, which itself is rich in lactic acid, can nullify the overall effects and even cause acid reflux.
A Safe Resort: Discuss your medical condition with a Nutritionist and decide what meal times suit you the best
Yogurt in Afternoon to Curb Hunger Pangs
A cup of yogurt contains only 59 calories but a lot of healthy nutrients. It contains 10.2 g of proteins that can keep your hunger levels on track for longer periods of time, cutting down unhealthy snacking. The afternoon time, between 11 am to 1 pm is the peak time to balance the intestinal microbial flora so the digestive system prepares for the upcoming heavy meals.
Insider Tip: Afternoon is the best time to eat yogurt if you are on a weight loss plan as the calcium in it also contributes to its appetite control properties.
Yogurt Before Bed For Stress-Free Sleep
A study published by the Sleep Foundation supports the idea of eating yogurt before bed and consider it a healthy choice. This is because the probiotics in yogurt synthesize helpful neurotransmitters, such as GABA, and vitamins that regulate the sleep-wake cycle.
Dairy products are also rich in tryptophan, which is involved in the chemical formation of serotonin and melatonin- the sleep-producing hormones. This positive association between the dairy products like yogurt and sleep makes night one of the best times to eat yogurt.
Fitness Tip: For fitness enthusiasts, the casein protein in yogurt is slow-digesting, helping with muscle recovery throughout the night
Caution: If you’re lactose intolerant or prone to acidity, Greek yogurt may be a better option due to its lower lactose content.
Yogurt as a Post-Workout Snack
Yogurt is a fantastic post-workout snack due to its balanced combination of protein and carbohydrates, which help repair muscles and replenish glycogen stores. The high protein content supports muscle recovery, making it a great choice after intense exercise
Pro Tip: Top your yogurt with fruit or seeds to increase its nutritional benefits and enhance post-workout recovery
Health Benefits of Eating Yogurt
Irrespective of the time you eat yogurt, it imparts countless health benefits. The major constituents of this dairy product include calcium, proteins, probiotics, and a lot more- all contributing directly to the health of the body’s organs.
1. Improves Digestive Health
Studies show that consuming fermented foods like yogurt with live probiotics can enhance the healthy gut microbes. This leads to improved digestion and reduced symptoms of gastrointestinal disorders like IBS and constipation. It also reduces visceral fat and, thus, the associated gastrointestinal diseases with it.
2. Enhances Immune Functioning
Research indicates that probiotics in yogurt may increase the production of cytokines, which are the proteins that play an important role in immune response. This helps the body fight off common viral and bacterial diseases.
3. Supports Calcium and Bone Health
A cup of yogurt can provide up to 30-40% of the recommended daily intake of calcium. Calcium is the key component for bone density, preventing bone loss and reducing the risk of fractures. Calcium in yogurt also makes the teeth healthy and stronger.
4. Weight Management Companion
Yogurt is widely studied with weight management subjects and is found to be inversely related to weight loss. People who consume yogurt reportedly gain less weight and waist circumference than those who do not. Yogurt also has satiating properties, controlling hunger due to its protein and calcium content. Control your appetite with this dairy product and curb the odd time hunger due to yogurt’s fulfilling effects.
Note: Some evidence exists to suggest that including yogurt in a calorie-controlled diet leads to greater weight loss.
The benefits of yogurt as a dairy diet extend beyond these and include lowering blood pressure, reducing cholesterol levels, improving cognitive functioning, etc.
How Much Yogurt Should You Eat a Day?
Yogurt comes full of beneficial nutrients but it is important to consume it in moderation to avoid possible side effects.
A standard serving size of yogurt is about 6 ounces (170 grams), and it’s generally recommended to consume one to two servings per day. This helps you make the most of it without overloading it with calories or sugar.
Look for varieties with low or no added sugars and consider incorporating plain or Greek yogurt, which tends to have a higher protein content and fewer additives.
How to Add Yogurt to Diet?
Yogurt has as many methods to be consumed as thus the types. Whatever time you eat suits you the best, learn different methods of diet incorporation to avoid getting bored with this golden dairy food. Eating unsweetened yogurt as such is always the best option, but some creative recipes can include;
- Blend yogurt with your favorite fruits and a handful of dry fruits.
- Layer yogurt with granola, nuts, and fresh fruits for a balanced breakfast or snack.
- Use yogurt as a base for savory dips by mixing it with herbs, spices, and a squeeze of lemon.
- Freeze yogurt in popsicle molds with fruit for a refreshing and healthy dessert option, perfect for hot days.
Tiny Tidbit: Plain frozen yogurt with fruits can be given to kids every day to keep their calcium levels on track.
Conclusion
The best time to eat yogurt is any time of the day, but preferably in the morning as part of your breakfast. Whether you love yogurt to kickstart the day or prefer it as a nighttime craving, it has countless health benefits, particularly due to its calcium and protein richness. Decide which time of the day suits you best, and for expert advice, consult a nutritionist, which is always the end resort.
FAQs
1. How to know if yogurt is bad?
Spoiled yogurt develops a liquid layer on top and may smell sour or have a clumpy texture.
2. What is the healthiest yogurt to eat daily?
Any type of unsweetened yogurt is healthy to eat daily as all varieties contains calcium and proteins in significant quantities.
3. Is yogurt better at night or morning?
Yogurt can be beneficial at both times. In the morning, yogurt boosts metabolism, provides energy, and helps digestion throughout the day. At night, yogurt promotes better sleep due to its tryptophan and calcium content, which aid in the production of sleep-inducing hormones like melatonin. It really depends on your goals—energy for the day or restful sleep at night.
