Yogurt can lower BMI, blood pressure

Astudy presented at the American Society for Nutrition meeting, Nutrition 2020, reveals that eating sugar-free yogurt regularly is associated with lower BMI, blood glucose and diastolic blood pressure. Other research indicates that regularly eating yogurt and other fermented foods, like tempeh and kimchi, might reduce the risk and duration of respiratory infections.

The benefits are likely from the boost in gut biome health that a regular dose of good-for-you bacteria such as Bifidobacterium, Lactobacillus delbrueckii subsp. bulgaricus, Lactobacillus GG, and Streptococcus thermophilus provide. But all yogurt isn’t created equal. You want to skip sweetened and jamfilled versions. Instead, add fresh fruit, such as blueberries, to plain yogurt. And you want to be sure you are getting a lot of active cultures. Some brands have a “Live & Active Culture (LAC)” seal from the National Yogurt Association, indicating the brand contained at least 100 million cultures per gram when manufactured. Fortunately, most brands deliver live cultures — even without the seal. However, heat-treated yogurt is DOA, and packaged products such as cereals and bars “made with real yogurt,” don’t deliver active cultures.

Empty calories create risk

According to a paper presented at NUTRITION 2020, one fourth of the calories kids consume are “no-count” nutritionally! Researchers found added sugars and solid fats were the main culprits, with younger children getting additional empty calories from fruit drinks and flavored milks, while adolescents are devouring them in pizzas, sodas and sweet baked goods.

Such poor nutrition is a direct route to obesity and premature high blood pressure, cardiovascular disease, diabetes, cancer, osteoporosis — even hearing loss. It also triggers inflammation that damages the immune system, brain and digestion.

Mom and Dad, if your kids are eating no-count calories, we bet you are, too. So it’s time to take steps to protect your children’s health and improve yours!

Nix drive-thrus, sodas and sugary foods.

Pressed for time? Prepare large batches of healthy soups (split pea, gazpacho, chicken noodle) or stews (chicken with whole-wheat pasta and veggies) once a week.

Get the whole family to pitch in with grocery shopping and cooking.

Great recipes are available in Dr. Mike’s “What to Eat When Cookbook.”

Email questions for Mehmet Oz and Mike Roizen to youdocsdaily@sharecare. com.