Three months time to eat enough of it, insulin resistance surrogate mother fertility doubled!
Yogurt because of the sweet and sour taste, loved by everyone, but do you know, if you use it right, not only can satisfy your appetite, but also help you to hold a baby arm!
With the best of both worlds, I’m sure you’re dying to know!
01 Nature: 3 months of sustained yogurt intake boosts insulin sensitivity
This is a mouse study in which researchers divided mice into three groups: a normal diet group, a high-fat, high-sugar diet group, and a yogurt plus high-fat, high-sugar diet group.
Daily yogurt (the equivalent of two human servings) was added to the high-fat, high-sugar chow and the mice were observed for their glucose tolerance and insulin resistance index.
The study found that after 12 weeks, mice in the freeze-dried yogurt-added group had a lower total energy intake and a 2.9% decrease in body weight compared to the high-fat, high-sugar group.
The high-fat, high-sugar-fed mice had extreme insulin resistance compared to the normal-fed mice.
According to, fasting glucose, fasting insulinemia and insulin resistance indices estimated by HOMA-IR calculation were lower in mice fed after 12 weeks of yogurt treatment.
This suggests that yogurt lowered fasting glucose and elevated insulin sensitivity in mice fed a high-fat, high-sugar diet.
A high-fat, high-sugar diet is inevitable in modern society, and if we insist on drinking yogurt every day, we may be able to reduce insulin damage from high-fat, high-sugar and enhance insulin sensitivity.
At the same time, yogurt can also play a role in reducing body weight, weight loss itself can further enhance insulin sensitivity.
02 Yogurt can enrich the body’s intestinal flora
Yogurt intake provides both nutrients and lactic acid bacteria, yogurt itself also has the role of regulating intestinal health, that changes in glucose metabolism is related to intestinal flora?
The researchers evaluated the effect of yogurt intake on the intestinal flora and the role of the flora in glucose metabolism using flora analysis and fecal transplants.
They found that yogurt intake increased the alpha diversity of the flora and significantly altered the beta diversity.
The researchers also transplanted fecal bacteria from different groups of mice to germ-free mice and found that the flora of mice in the high-fat, high-sugar diet group with added yogurt improved insulin sensitivity in germ-free mice.
Thus yogurt, in addition to its direct hypoglycemic effect, is also involved in hypoglycemia by modulating the flora.
Journal of Nutrition 03: Improving Metabolism and Immunity for Anti-Inflammatory Effects
Still in the mouse test, the researchers chose 5-week-old male mice as the study subjects, the first 11 weeks of the experiment, the non-obese group fed a 14% protein rodent diet, while the obese group fed a high-fat diet to induce obesity in mice.
For the following 3 weeks, the non-obese group was divided into two groups, which were fed either a plain Western diet or a yogurt diet; the obese group was similarly divided into a plain Western diet or a yogurt diet.
The results showed that after 11 weeks of high-fat diet, mice divided into the obese group developed obesity and gained an average of 45.0% body weight relative to the control group, and yogurt supplementation had a significant effect on slowing down the weight gain.
Further studies showed that yogurt reduced insulin resistance in obese mice, and the HOMA-IR values (homeostatic model of insulin resistance in vivo) were higher in the obese group than in the non-obese group.
The obese Western-only diet group had a 131% increase in HOMA-IR values compared to the non-obese Western-only diet group.
The study also found that yogurt supplementation to reduce insulin resistance values was effective only in the obese group, where the yogurt diet group reduced insulin resistance values by 56.7% compared to the Western-only diet group in the obese mice.
Furthermore, in terms of inflammation levels, plasma TNF-α was reduced by 16.0% and 30.6% in the non-obese and obese groups, respectively, under the effect of yogurt supplementation.
In terms of IFN-γ level, it was reduced by 46.0% in the obese yogurt diet group compared to the obese pure Western diet group.
From the above, it can be seen that yogurt intake inhibited the obesity-induced inflammatory response by altering the intestinal microbial community and improving glucose metabolism.
Chronic inflammation should be very familiar to everyone, and many immune diseases are related to chronic inflammation, including immune-induced recurrent fetal arrest, insulin resistance, and obesity.
While we can’t directly extrapolate from mouse tests to humans, this has significant implications for us in the reproductive age group.
In particular, sisters with elevated levels of inflammation, such as TNF-α and IFN-γ are also the most frequent indicators of abnormal immunity in our population.
Improving chronic inflammation levels in the body by drinking yogurt not only regulates immunity and improves insulin resistance, but even directly improves fertility.
04 The choice of yogurt learns a lot
Yogurt is very common but very confusing.
We know above that yogurt can improve insulin resistance, can be anti-inflammatory, can enrich the intestinal flora, can improve immunity, provided that all you can buy your own high-quality healthy yogurt, which is a learning experience.
The most important thing to learn when choosing a high quality yogurt is to learn to read the ingredient list, please choose the first or only place is raw cow’s milk, and the protein content should be higher.
Secondly, choose the one with live bacteria, if you drink yogurt to get the benefits of lactic acid bacteria, it is recommended to choose low temperature yogurt containing live bacteria, if you don’t need live bacteria, room temperature yogurt is more advantageous, and its nutrient content is not much different.
Third, look at the number of probiotics, according to the different strains of bacteria, yogurt can be divided into two categories.
One is ordinary yogurt, which contains only two legal lactic acid bacteria (Lactobacillus bulgaricus and Lactobacillus thermophilus);
The second is probiotic yogurt, which contains not only the above strains but also other lactic acid bacteria such as Lactobacillus thermophilus and Bifidobacterium bifidum. Theoretically, the latter may be beneficial in regulating the balance of human intestinal microorganisms.
Fourth, look at the protein content, when shopping for yogurt, check the packaging, choose the protein content ≥ 2.3% of the product, the contents of the viscous or frozen, so that you can basically conclude that it belongs to yogurt.
In short, the simpler the ingredient list, the better, the fewer additives, the better.
