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Nutritionist Andrea Vázquez adds that protein yogurt can be a useful tool for women in menopause or for people who want to increase their muscle mass. But, you could also just add unflavored protein powder to natural kefir to get the same effect. As mentioned, not all protein yogurts are created equal. When looking at the label, Manrique says to remember “less is more.” The ideal ingredient list should be “milk, live cultures, milk protein—and little else,” she says. Keep an eye out for extra sugar, sweeteners, or other additives and flavorings. “In the nutritional information, you might see some sugar, but remember that sugar is naturally present in milk as lactose,” Vázquez points out. “Less than 5 grams of sugar per unit is optimal,” adds Manrique. And keep in mind that additives or artificial flavorings may contain sweeteners that can affect the intestinal microbiota and produce symptoms such as bloating and gas, so it’s also best to choose unflavored options. Also, be careful with low-fat options because, as Lordén Álvarez points out, “some low-fat yogurts may have more added sugars to compensate for the taste.” Instead, opt for products that are as natural as possible and have a reasonable amount of calories in relation to the protein content. “For reference, a good protein yogurt will provide about 10 grams of protein per 100 grams and about 60 kcals per 100 grams,” she notes.Officials While She Sleeps Independent Tried And Tested Destroy Or Rebuild Shirt
Type of protein is also important: Preferably, it should be milk protein (casein and whey) and not contain added vegetable hydrolysates. A normal yogurt or kefir contains 3-4 grams of protein per 100 grams, while a yogurt enriched with protein can contain over 10 grams. Regarding the feeling of satiety, Lordén Álvarez confirms that any of these options “have good capacity, although the higher the protein content, the better the effect.” Even if you choose a healthy protein yogurt, it’s best not to overdo it. “Although there is no official standardized figure, the literature suggests that consuming one or two protein yogurts a day is safe and beneficial in the context of a balanced diet, as long as the recommended protein intake is respected—approximately 1.2-2.2 grams of protein per kilogram of body weight, depending on your activity level,” explains Manrique. However, it’s important to remember that a healthy diet should include a variety of protein sources, such as lean meats, legumes, nuts, and dairy products. “Listening to your body is essential: If you feel you need more protein, consider adjusting portions of other foods,” recommends Lordén Álvarez. “Also, keep in mind that variety in the diet not only ensures adequate protein intake, but also provides the other nutrients necessary for a healthy lifestyle.”
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