If you like yogurt and also want to enjoy light dinners, you may have wondered if it is appropriate to eat yogurt for dinner. We reveal to you if it is correct or not.
The yogurt is a very healthy food rich in certain nutrients and other beneficial compounds essential for our body. For example, as we will analyze in detail throughout this note, it stands out for being very rich in calcium and in healthy bacteria for our intestines and our bacterial flora. What’s more, it can also provide interesting amounts of vitamin D as long as it is enriched.
On some occasion we have talked to you about the benefits of eating a yogurt a day, since it is a very complete, nutritious and adequate dairy food precisely from a nutritional point of view. However, it is possible that at some point or other you have wondered about whether it is an appropriate option to eat it during dinner, for example, just before going to bed.
Before answering the question posed, it is necessary to internalize more deeply into the advantages and disadvantages of this food. We will start with its positive aspects.
We are facing a food that is very rich in calcium; in fact, a container of low-fat plain yogurt (about 220 grams, and about 143 calories) provides 42% of the daily requirement for calcium. This is even better in Greek yogurt – the king of yogurts! – Which contains a higher calcium content. It is also extremely rich in vitamin D, especially those enriched yogurts, which can provide up to 30% of the vitamin D required daily values.
Surely you know that yogurt provides probiotics, “friendly” bacteria that are beneficial to our body, fulfilling the function of protecting the intestine and vagina (in the case of women) from other bacteria that can cause diseases.
For this reason, it improves the functioning of our digestive system, since the healthy bacteria that yogurts contain are very good at normalizing the bacterial microflora, achieving better gastrointestinal functioning. Some of these bacteria, such as Lactobacillus acidophilus, prevent diarrhea, improve those who suffer from chronic constipation.
Although yogurt is a dairy product, did you know that it helps people with lactose intolerance? What’s more, Lactobacillus acidophilus has been shown to improve lactose tolerance for those with intolerance.
On the other hand, this beneficial bacteria helps prevent infections, since it can fight vaginal infections, so it is recommended for women who frequently suffer from them.
It improves our defenses, since the presence of these bacterial cultures increases the response of our immune system that can generate lymphocytes and antibodies. For this reason, yogurt is recommended for those who have weakened immune systems (the elderly, for example).
As you will see there are multiple benefits, however within the main disadvantages we must mention the contribution of fat and sugar. A 220-gram container of whole yogurt can have 7 grams of total fat (of which 5 grams are saturated fat).
If we go to a low-fat natural yogurt, we will reduce the total and saturated fat intake by approximately 50%. To avoid consuming fat as much as possible you should opt for normal Greek yogurt since its total fat intake is about 0.88 grams, nothing more.
If we go to the question of sugars, also natural Greek yogurt is the best variant. Keep in mind that unflavored yogurts are much better than those with a sugary flavor – even if both are low in fat – since the latter can contain 300% more sugar than the former.
Is it suitable to have yogurt for dinner in the evening?
The truth is that while yogurt can be a food with many benefits, it is not enough by itself. A dinner with only yogurt is insufficient for the body’s requirements, therefore we cannot do this as a habit, since it can even be counterproductive to the diet. Obviously, there are people who choose to “have a light dinner” and choose only a yogurt. In these cases, having a light dinner does not mean having just a yogurt to finally leave us hungry.
The ideal is to combine it with other light foods such as salads, fruits, and fresh cheeses to make a frugal dinner. Remember, if you want to make a diet to lose weight, and you have doubts about how to organize your diet to achieve your goal, you can consult a nutrition expert who will help you design a well-balanced diet.
In any case, as many nutritionists say and advise, yogurt is suitable at night, as long as it is a natural yogurt that we personally choose to sweeten with healthier options, such as panela. Or honey.
Some healthy and healthy ideas
If you like yogurt and you are going to start incorporating it into your dinners, we propose some unique and healthy options, ideal precisely for the last meal of the day:
- A bowl of plain skimmed yogurt with strawberries is a nutritious and delicious recipe. Its preparation is very simple since you only have to put a skimmed natural yogurt in a bowl or bowl, wash a handful of strawberries, remove the top and cut them into pieces. If you wish, you can sweeten with a little panela or honey.
- Salad with yogurt sauce: It is a unique option to enjoy a delicious fresh salad, which in addition to being tasty will stand out for being very light. For its preparation you only need 1 bowl of natural yogurt, 1 apple, 1 lettuce, 3 spinach leaves, half a lemon, extra virgin olive oil, black pepper and salt. First pour the yogurt into a bowl, then add a little black pepper and salt. Squeeze half a lemon and add its juice to the bowl of yogurt. Pour in a drizzle of extra virgin olive oil, and mix well. Wash the lettuce well and cut it with the help of your hands into a large bowl. Wash the spinach leaves and do the same as with the lettuce. Peel the apple and cut it into fine pieces. Pour in the yogurt sauce and mix well with the help of two wooden spoons. Serve and enjoy. You can add some croutons if you wish.
- Chicken yogurt sandwich: to prepare this sandwich or sandwich you only need 1 chicken breast, 2 large sandwich slices, 2 lettuce leaves, and 1 tablespoon of plain yogurt, 1 tablespoon of mayonnaise, salt and black pepper. First, put the chicken in a pan or griddle and grill until golden brown on both sides. Crumble it well and mix it in a bowl with mayonnaise, yogurt, pepper and salt. To finish, lightly toast the bread and fill with the mixture.