Yogurt in pregnancy: 9 Health Benefits for Pregnant woman

Pregnancy changes our whole outlook when it comes to food. What concerns the would-be moms most before gulping their favorite things now is to ensure whether the food is safe or not. This is because eating the right food is beneficial for the growing baby inside the womb. Although many nutrients are important to intake during pregnancy, calcium and protein top the list. They help in developing the baby’s tissues and bones. Both these nutrients can be found in Yogurt.

Yogurt in Pregnancy is considered as a healthy snack and is a powerhouse of various essential nutrients like proteins, calcium, sodium, and potassium. It is also a rich source of amino acids and Vitamin B that helps strengthen your baby's nervous system.

So, let's understand whether eating yogurt in pregnancy is nutritious and safe? How much you should eat? And, whether you need to take any precautions while eating it?

Yogurt in Pregnancy: Nutritional Value

There's no doubt that there are numerous benefits to include yogurt to your daily diet during pregnancy. It can also serve as a healthy alternative to your cravings for something sweet. Some, in fact, avoid dairy products during their pregnancy. But yogurt particularly is less lactose than milk. It not only tastes good but also acts as an essential source of building strong bones for the baby.

The best part is yogurt can be enjoyed as a dessert as well as smoothies and is full of nutrition when consumed in the right quantities.

Here's the nutritional value that women can get from a serving of 100 grams of Yogurt in pregnancy days.  

Is Yogurt in Pregnancy Safe for Women?

The major concern for would-be mothers is whether yogurt intake is safe during pregnancy. Let's understand this.

Yogurt can be prepared from raw milk as well as pasteurized milk. It is considered safe to prepare yogurt from pasteurized milk during pregnancy as raw milk can be unsafe for the growing baby inside you.

Raw milk can contain bacteria like listeria, e-coli, which might eventually cause food poisoning and cause concern for the mother as well as the baby. Hence, eating yogurt in pregnancy is very healthy and wholesome if it's prepared from pasteurized milk. 

What about Flavoured yogurt in Pregnancy

When it comes to flavored yogurt, it is safe only if it's low-fat, low-sugar, and contains natural ingredients.

However, a large proportion of yogurt available in the market has high quantities of sugar syrup or corn starch that can cause unnecessary weight gains and do not add any nutrition value.

Therefore, it is recommended to prepare your own yogurt at home than eating those artificial flavors, particularly during pregnancy. You add your own flavors to yogurt and spice it up. Adding fresh fruits, strawberries, and honey, is ideal for a yummy yogurt meal. 

Greek Yogurt is definitely good for pregnancy, only if it's prepared from pasteurized milk. Also, it is wise to check food labels to check the presence of soluble fiber additives in the product. These food additives are not good to consume during pregnancies. 

How Much Yogurt is Safe to Eat in a Day?

It is safe to eat about 600 grams of yogurt in a day. It can be into two or three servings throughout the day as per your convenience.

Health Benefits of Eating Yogurt in Pregnancy

1. Improves Digestion

The good probiotic bacteria in yogurt improve the digestion of food as well as maintains the intestine health. Consuming it will ensure a higher absorbability of nutrients in the digestive tract.

2. Relaxes the body

Yogurt consumption reduces the chances of acidity and heartburn whenever you eat anything spicy. Craving for spices during pregnancy is quite common. Therefore, having yogurt alongside meals can keep the side-effects of spicy food at bay.

3. Calcium Rich Intake

Three servings of yogurt in a day can meet more than 50% of your daily calcium requirements. Calcium is undoubtedly an important nutrient for the development of bones and teeth of the baby. Also, calcium ensures fast absorption of Vitamin D in the body. Regular intake of yogurt can provide you that.

As per a research, the higher intake of dairy products, yogurt and cheese were found to be associated with decreased chances of dental caries and allergies in children.

4. Immunity Booster

The nutrients in yogurt help reduce inflammations and infections in the stomach. It increases the amounts of probiotics in the body restoring the intestine’s bacteria count and eases stomach upset, if any.

5. Relieves Anxiety & Stress levels

Stress and anxiety are quite common during pregnancy due to hormonal changes in mothers. The probiotics in yogurt relaxes the body, relieving the women of stress and anxieties. This is why yogurt is recommended as an alternative for frozen desserts like ice-creams. 

6. Normalizes Blood Pressure

High blood pressure is threatening during pregnancies, leaving negative consequences on the mother as well as the baby. Eating yogurt in pregnancy relaxes the body and hence, keeps the blood pressure in control. Besides, it also keeps the cholesterol levels normal, which is very good for the heart.

7. Good for Skin

The hormonal changes during pregnancy can cause the skin to go dry and create uneven spots for many women. Since yogurt also contains Vitamin E, it solves any skin issues caused in pregnancy. It prevents pigmentation and keeps the skin healthy.

8. Maintains Body Weight

A little weight gain is essential during pregnancies. However, too much weight gains can cause complications. Yogurt contains optimal sugar intake rather than artificial sugar products. Moreover, it prevents the increase of cortisol (stress hormone) inside the body, preventing excessive weight gains.

9. Muscle & Bone Development

The protein in yogurt helps in proper contraction of muscle fibers and calcium helps in healthy bone development of the baby.

9. Nutrient-Rich

Most importantly, yogurt contains all the necessary nutrients that the body needs on a daily basis. Besides protein and calcium, yogurts contain riboflavin and vitamin B12, both of which protect from certain neural tube birth defects. Potassium, magnesium, and phosphorus help in regulating blood pressure and metabolism. It also contains vitamin D, which takes care of the health of bones and the immune system. 

Things to Remember While Eating Yogurt in Pregnancy

• Yogurt needs to be made of pasteurized milk and not raw milk. Yogurt made of raw milk can be harmful during pregnancy.
• Flavored yogurt available in the market should be avoided if it contains high-levels of sugar, high-fat, and food additives.
• About 600 grams of yogurt is absolutely healthy. 
• Yogurt can be served as a cold dessert, topped with your favorite fruits, or it can be consumed alongside spicy food, or it can also be served as delicious smoothies. 
• Yogurt may not be for everyone. Although it has less lactose than milk, however, for people who are lactose intolerant or have milk allergy, they should not have yogurt. It's can lead to various complications such as abdominal pain and diarrhea. Therefore, it is better not to do any sort of experiments during pregnancy.

Recipes

Some home made flavored yogurt recipes especially for pregnant woman:

1. Berry Yogurt

2. Mango Yogurt

3. Mixed fruit yogurt smoothie

These are some of the recipes, feel free to add any fruit of your choice and enjoy this healthy snack at any time during your pregnancy phase. 

Conclusion

Hence, there's no doubt how beneficial yogurt would be for a pregnant woman. It is an excellent source of nutrients. For maximum nutrition, you must choose plain, unsweetened yogurt as they contain probiotics. Yogurt not only improves gastrointestinal conditions but also prevents vaginal infections, promotes weight management, controls blood pressure, and strengthens the immunity system. All these benefits are scientifically proven, hence, there's nothing to worry. The impressive health benefits of yogurt make it a compulsory daily intake in pregnancy.

References