Yoghurt is a dairy product that contains two types of high-quality protein: casein and whey. It is also a rich source of calcium and probiotics (good bacteria that help you digest food). However, when it comes to pregnancy, we may wonder: Is it safe to eat yoghurt during pregnancy? Studies show that consuming yoghurt is actually beneficial and can help you meet the daily requirements of certain nutrients, which increase for pregnant women due to their growing baby. Let’s delve more into the benefits of yoghurt for expectant mothers.
Is it Okay to Have Yogurt During Pregnancy?
Yoghurt is made from pasteurised milk through fermentation by lactic acid bacteria and bifidobacteria. This final product is loaded with nutrients that can help boost your health. Let us explore why it is recommended to have yoghurt in pregnancy diets:
1. Has a nutrient-rich profile
100 grams of yoghurt contains:
- Calories 80 kcal
- Protein 15g
- Sugars 4g
- Potassium 210mg
- Sodium 55mg
- Calcium 300 mg
- Carbohydrates 6g
2. Helps in digestion
Yoghurt is full of healthy bacteria, mainly Lactobacillus species, that are needed by the body to maintain the health of the intestines and keep infection at bay. Yoghurt, being a fermented product, also helps to improve the overall digestion of food and the absorption of nutrients by the digestive tract. These bacteria, also called probiotics, aid digestion and relieve constipation, which is a common problem women face during pregnancy. It helps to keep your gut clean with regular bowel movements. It has also been studied that consuming yoghurt during pregnancy may help prevent preterm delivery caused by bacterial vaginosis.
3. Rich in calcium
Yoghurt contains a lot of calcium, and three servings a day are enough to meet half the daily recommended dietary intake of calcium in our body> Calcium is important for the formation of the foetus' bones and teeth and other bodily functions. Calcium also plays an important role in the absorption of Vitamin D in the body, which helps us prevent underlying conditions like hypothyroidism. If you don’t eat sufficient calcium-enriched products, the body will absorb calcium directly from your bones, making them brittle.
4. Maintains healthy weight
Although weight gain is considered a healthy sign during pregnancy, excessive weight may lead to complications later. Being low in fat, Yoghurt can help maintain body weight in both mother and baby in the long term. Yoghurt is also studied to help prevent the release of cortisol, the stress hormone linked with weight gain.
Conclusion
Consuming yoghurt during pregnancy can help you meet increased protein and calcium needs. Being a probiotic, yoghurt aids digestion and nutrient absorption in the body. However, check with your doctor before making any major changes to your diet. Moreover, along with balanced eating habits, make sure to renew your health insurance policy that covers all the maternity expenses to have a stress-free pregnancy.