Yogurt is the most junk food, not only harmful but also carcinogenic? For those who don't know yogurt, take a look
During this period of time, Xiao Jiu saw various articles about "junk food" in the group of relatives, with very scary titles, such as "Junk Food" ranking! Instant noodles are not on the list, milk tea is No. 1, and spicy noodles are No. 3. It is recommended to know”, and another example is “Top Ten Junk Foods Announced by the World Health Organization. Do you have the one you like?” "...
There is even an article saying that "yogurt is the most junk food" , it contains a lot of additives, artificial coloring and chemical substances, regular consumption will seriously affect the health of the stomach and intestines, and even cause cancer. This remark was sought after by many netizens.
For a long time, yogurt has been a healthy food in many people's minds, but after the recent article about "yogurt is junk food" broke out, many people began to be hesitant to yogurt. Is it true that yogurt should not be eaten?
1. Is yogurt the most junk food?
The reason why some people say "yogurt is junk food" is actually based on "food additives". So what are food additives?
Food additives refer to natural or synthetic substances that can improve the quality, color, aroma, and taste of food, and meet the needs of food preservation, antisepsis, and color enhancement. Food additives have their special significance and necessity. They can enrich food types and improve quality, so that food can meet the diversified consumption needs of customers .
It can be said that without food additives, the modern food industry will cease to exist .
Nowadays, many people regard food additives as a scourge, but they actually confuse the concepts of food additives and illegal additives .
At present, China has strict regulations on the production and use of food additives. The amount added cannot cause harm to the human body, and cannot be used to cover up food deterioration, defects in itself or during processing, and should not reduce the nutritional value of food. On the premise of achieving the effect, It should be used sparingly.
Illegal additives are illegally added or used beyond the scope, and cannot be compared with normal food additives.
Common food additives in commercially available yogurt are pectin and thickeners. Pectin will not cause harm to health, and thickeners will not affect health as long as they are produced by regular manufacturers and strictly abide by standards. Of course, people with good economic conditions can choose yogurt without additives, but eating ordinary yogurt will not endanger health.
2. The benefits of yogurt may be more than you think!
Yogurt is a kind of fermented milk. It is a dairy product processed by special technology after milk is inoculated with lactic acid starter . Its protein, minerals, vitamins and other nutrients are more abundant than milk . Beyond that, the benefits of yogurt in multiple studies may be an eye-opener for you.
1. Reduce fatty liver
At the beginning of this year, Wahl University in Canada published a study in "Nature Communications". The researchers selected mice with obesity-related type 2 diabetes for experiments, added yogurt to their high-sugar and high-fat diet, and finally found that yogurt can regulate the liver of experimental mice. Glucose metabolism, reducing the degree of hepatic steatosis and fibrosis.
Researchers believe that moderate intake of yogurt can protect the health of the liver.
2. Control blood pressure
In 2021, Australia conducted a study on 915 adults. By analyzing the relationship between yogurt intake and blood pressure and cardiovascular factors, it was concluded that moderate intake of dairy products is beneficial to reduce blood pressure in hypertensive patients, especially yogurt.
The researchers said that yogurt is rich in trace elements such as calcium, potassium and magnesium, and beneficial bacteria can also promote the release of protein, which are all related to lower blood pressure.
3. Reduce the risk of cancer
A study published in the "International Journal of Cancer" analyzed dozens of studies on " yogurt and cancer risk " at home and abroad, and interviewed 1.9 million people, and found that eating fermented dairy products is beneficial to reduce the overall risk of cancer , of which the effect of yogurt is better.
Research has explored the cancer-preventing mechanisms of yogurt and concluded that:
Yogurt is rich in calcium, which can inhibit cell proliferation caused by bile acid conjugates and free fatty acids in the body, and reduce the occurrence of intestinal cancer;
Casein and whey protein in yogurt can enhance the feeling of fullness, help control weight, prevent obesity and reduce the risk of cancer;
The whey protein in yogurt can increase the concentration of plasma amino acids, reduce the consumption rate of carbohydrates, and help control blood sugar. The medical profession also believes that keeping blood sugar stable is beneficial to the prevention of cancer.
4. Prevent diabetes
Harvard Public School conducted a long-term follow-up survey of 195,000 respondents to analyze the relationship between dairy product intake and diabetes. It was found that people who consumed one serving of yogurt (about 28 grams) per day had an approximately 18% lower risk of developing type 2 diabetes than those who did not consume yogurt, regardless of age, weight or other disease factors .
Third, choose yogurt, keep these points in mind
Yogurt is great for all ages, but many yogurts still suffer from one of their biggest problems—the sugar content is too high, making it not as healthy as whole milk. So on weekdays, how should we choose yogurt?
1. Identify yogurt, milk drinks and lactic acid bacteria drinks
When buying yogurt, be sure to look at the product category . If this column says "yogurt", "fermented milk", "flavored fermented milk" and "flavored yogurt" , it is real yogurt. If it says "fermented milk drink", "milk-containing drink", etc., it is not yogurt, but milk drink or lactic acid bacteria drink.
2. Look carefully at the nutritional content list
The outer packaging of dairy products will have a " Nutrient Ingredients List ", including the amount of energy and the content of nutrients such as protein, carbohydrates, and fat. If you want to be healthy , it is recommended to choose varieties that are higher in protein, lower in sugar (carbohydrates), and lower in calories. If you care more about taste, you can choose the type with higher fat and sugar content.
3. Normal temperature yogurt vs low temperature yogurt
The reason why room temperature yogurt can be stored at room temperature is because the lactic acid bacteria in it have been killed by high temperature, so there is no need to store it at low temperature. But at the same time of high-temperature sterilization, the vitamins of yogurt will also be lost. Therefore, compared with normal temperature yogurt, it is recommended that you choose fresh low-temperature yogurt .
Extension: WHO clarifies - "junk food" is fake!
Since 2003, a "Junk Food Ranking List" claimed to be from the World Health Organization has been widely circulated on the Internet, including instant noodles, cola, fried chicken, sausage, etc. Many people believe in it.
But in fact, no foreign language or authoritative version of the "Top Ten Junk Food List" has been found on a global scale. The World Organization has also issued an article to refute the rumors, saying that it has never published a similar article, and there is no such thing as "junk food". .
Zhu Yi, an associate professor at the School of Food Science and Nutritional Engineering of China Agricultural University, believes that " junk food " is just a folk saying . In the field of nutrition, food pays attention to intake and nutrition. If you can eat fried chicken with a certain amount of whole grains, fruits and vegetables, you can achieve balanced nutrition.
Therefore, yogurt is not "junk food". On the contrary, the nutrition of yogurt even exceeds that of milk. As long as it meets the national standard and goes on the market, you don't need to worry too much.
References:
[1] Yihua. Scientific consensus on food additives [J]. Jiangsu Health Care: Health Care Today, 2018(4):1.
[2] The benefits of yogurt are underrated! New research confirms that it can reduce fatty liver. Life Times. 2022-04-12
[3] Drinking yogurt can also lower blood pressure? Australian Studies, Chinese Journal of Circulation, 2021-12-11
[4]Zhang K, Dai H, Liang W, et al. Fermented dairy foods intake and risk of cancer. International Journal of Cancer. 2018
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