Consuming Yoghurt During Pregnancy

Consuming Yoghurt During Pregnancy

Yoghurt is a healthy snack to eat during pregnancy. It is packed with vital nutrients such as calcium and protein. Yoghurt is considered healthy, as long as it is made out of pasteurised milk and consumed within the expiry dates. Read further to learn more about the benefits of yoghurt during pregnancy.

Nutritional Value of Yoghurt

Since yoghurt is made out of milk, it has the same nutritional value of milk. Given below is the nutrition from a serving of yoghurt. The percentage values indicate how much of the recommended dietary intake a serving has.

Nutrient Amount % Nutrient Amount %
Total Fat 0g 0% Dietary Fiber 0g 0%
Saturated Fat 0g 0% Sugars 4g 16%
Trans Fat 0g 0% Protein 15g 30%
Cholesterol 10mg 3% Vitamin A 0g 0%
Potassium 210mg 6% Vitamin C 0g 0%
Sodium 55mg 2% Calcium 300mg 15%
Total Carbs 6g 2% Iron 0g 0%
Calories 80 4% Calories from Fat 0 0

Is Yoghurt Safe for Pregnant Women?

Yoghurt can be made with both pasteurised and raw milk. Women often wonder if yoghurt is good for pregnancy. The answer is ‘yes’, as long as it is made out of pasteurised milk.

Benefits of Eating Yoghurt During Pregnancy

Here are nine benefits of eating yoghurt during pregnancy:

1. Improves Digestion

Yoghurt is full of useful bacteria that are needed by the body to maintain the health of the intestines. It also improves the overall digestion of food and the absorption of nutrition by the digestive tract.

2. Cools the Body

Anytime you eat something spicy, add a little yoghurt alongside your food. It reduces the hotness of spicy foods and avoids acidity and heartburn. It’s common to crave spicy foods during pregnancy, so it is always a good idea to have yoghurt on the side.

3. Rich in Calcium

Yoghurt is full of calcium and three servings a day is enough to meet half the daily recommended dietary intake. Calcium is important in the formation of bones and teeth of the foetus, and it plays an important role in a range of other bodily functions.

4. Improves Immunity

It fights stomach upsets and infections due to the presence of good bacteria. Yoghurt increases the population of probiotics that restore the intestine’s bacteria flora and ease any diseases while improving digestion.

Fresh yoghurt

5. Help Prevent High Blood Pressure

High blood pressure is a common risk during pregnancy, which can have negative effects on both the mother and the baby. Yoghurt intake is known to calm down the body and lower blood pressure. It also decreases cholesterol levels and is good for the heart.

6. Eases Stress and Anxiety

Anxiety is common during pregnancy, and many women get stressed out on a daily basis. Yoghurt is a calming food that is healthy and a great substitute for other comfort desserts such as ice creams and cake.

7. Fights Dry Skin and Pigmentation

Hormonal changes and imbalances during pregnancy can lead to uneven skin tone and dry spots for many women. Yoghurt, which is rich in Vitamin E, can keep the skin healthy and prevent pigmentation.

8. Maintains Body Weight

Although weight gain is seen as a healthy sign of pregnancy, excessive weight can pose a problem. Yoghurt prevents the increase of the stress hormone, cortisol, in the body, which can cause weight gain in both the mother and the baby in the long-term.

9. Good for Muscles

Yoghurt is rich in protein, which is important for muscle development. The calcium is also needed for proper contraction of muscle fibres, and hence, yoghurt is great for maintaining muscle health.

Probiotic Yoghurt in Pregnancy

Our intestines contain hundreds of different types of probiotic bacteria that are critical to maintaining the proper functioning of our digestive system. During pregnancy, the ability to digest drops, which increases the risk of constipation. Since yoghurt is rich in probiotics, it is highly useful for the health of the digestive tract.

What Types of Yoghurt Are Good to Consume?

Any yogurt that is made out of pasteurised milk is good and safe to consume. Many of the commercially available ones use all-natural ingredients and are made out of pasteurized low-fat milk. Those types are ideal.

Yoghurt with fresh berries on it

How Much Yoghurt Should Pregnant Women Eat in a Day?

To get all the necessary nutrients from yoghurt, it’s good enough to eat about 600 grams of yoghurt a day. Divided into three servings of 200 grams each, it gives much of the necessary nutrients and probiotics needed by the body in a day.

Are There Any Concerns Associated With Eating Yogurt While Pregnant?

There are two types of yoghurt that are to be avoided during pregnancy. The first being yoghurt made out of raw, unpasteurised milk. Since it carries the risk of disease such as listeria, it should be avoided. The second to avoid is full-fat yoghurt, as it can lead to unhealthy weight gain.

Is Flavoured Yoghurt Safe to Eat?

There is no harm in eating flavoured yoghurt in general. If they are low-sugar, low-fat and use natural ingredients, there is no reason to not eat them. But if you are concerned about weight gain or added chemicals, you can get creative and add your own flavours to yoghurt. Adding berries, fresh fruit, honey, or a natural sweetener to your own home-made yoghurt is ideal.

Things to Remember

  • Yoghurt made out of pasteurised milk is a beneficial addition to your diet, as it can supply plenty of vital nutrients.

  • Low-fat yoghurt is better and to cut down on unnecessary weight gain, it is best to avoid yoghurt that has too much sugar.

  • If you want to avoid flavoured yoghurt, make your own using fruits and natural sweeteners.

Healthy and Tasty Smoothie Recipe Using Yoghurt

Smoothies are a delicious way to get your fill of nutrients per day. The best part is, you can add whatever ingredients you prefer, ranging from different nuts, dry fruits, fruits, and even leafy vegetables, to suit your tastes and nutritional requirements. Here is an easy, yet tasty smoothie recipe to get you started.

Ingredients:

  • ½ cup yoghurt
  • 1 cup strawberries
  • ½ banana
  • 4-5 almonds
  • 2 tsp flax seeds
  • 2 tsp pumpkin seeds
  • ½ tsp vanilla extract
  • milk (as required)

How to Make:

  • Put the flax seeds and pumpkin seeds in a blender and blend until you get a fine powder.
  • Add the yoghurt, vanilla extract, and almonds, and blend until smooth
  • Add the bananas and strawberries and further blend until you get a smoothie consistency. Add milk if required.
  • Serve with a few slices of strawberry on top.

Yoghurt can be a highly nutritional and safe addition to your diet during your pregnancy.

Also Read: 15 Foods to Eat During Pregnancy for Healthy Baby