Dairy products are nutrient-dense food for pregnant women to consume during pregnancy. But there are certain types of dairy products which pregnancy-safe. Does yogurt fall into this category? Yes, we will cover all benefits of yogurt during pregnancy and other important information you need to know about yogurt consumption while pregnant. Read this article on Hipregnancy to the end to get more information.
9 Health benefits of yogurt during pregnancy
Yogurt is a good pregnancy snack that has the following benefits;
- It is rich in calcium.
Yogurt is calcium-rich for pregnant women because three servings of yogurt can meet half the daily calcium requirement during pregnancy. You should know that calcium plays a key role in forming teeth and bones of the fetus and other bodily functions. In addition, calcium improves the chance of absorbing vitamin D in the mother’s body.
- It improves the immunity system.
Due to the presence of good bacteria in yogurt, it can fight stomach infections. Also, it can improve digestion, ease any disease, and restore the intestinal bacteria flora by increasing the levels of probiotics.
- It prevents hypertension.
One of the most important benefits of yogurt in pregnancy is preventing hypertension or high blood pressure. Hypertension can put both mom and baby at high risk and must be controlled during pregnancy. Consuming yogurt while pregnant can keep cholesterol in control, lower blood pressure, and calm your body.
- It cools down the body.
If you crave spicy foods during pregnancy, you can keep yogurt alongside; in this way, you can reduce the negative effects of consuming spicy foods the chance of heartburn and acidity.
Also Read: how much water should a pregnant woman drink?
- It fights against pigmentation and dry skin.
Yogurt is rich in vitamin E, which keeps your skin healthy during pregnancy and prevents dry skin and skin pigmentation. Hormonal changes in pregnancy are the main cause of dry skin and pigmentation among pregnant women, which can be controlled by consuming some kinds of food like yogurt.
- It reveals anxiety and stress.
Most women are stressed and anxious during pregnancy. There is a good relationship between yogurt and pregnancy first trimester! Yogurt is a healthy food that can ease your stress and anxiety, and it is a good alternative to other desserts like ice cream and cake. Yogurt is safe to be added as a healthy option to diet for gestational diabetes during pregnancy.
- It improves the digestive system.
Yogurt is full of good bacteria, like probiotic bacteria, which can improve your digestive system. In addition, it helps the digestive tract to absorb more nutrients and maintain the health of the intestine.
- It maintains your body weight.
Weight gain is a healthy sign of pregnancy among pregnant women, but excessive weight gain can put you and your unborn baby at risk of health issues. Yogurt helps you to keep your body weight in control by preventing the increase of cortisol, a stress hormone that causes weight gain in both mom and baby.
- It is good for muscle health.
Last but not least, yogurt is a good source of protein and calcium, which are essential for muscle development and help properly contract muscle fibers. [1: parenting.firstcry]
Also Read: What Can Pregnant Woman Eat?
Can you eat yogurt while pregnant?
One of the common queries of pregnant women to their doctor is, “Is natural yogurt good for pregnancy?” The short answer to this question is yes, because of the various health benefits of yogurt during pregnancy mentioned earlier.
Yogurt is a creamy texture dairy product made with raw or pasteurized milk. If you are pregnant and want to consume yogurt during this period, try to take pasteurized ones because yogurt prepared from raw milk may contain harmful bacteria such as listeria, salmonella, etc. , which are the main cause of health problems like food poisoning during pregnancy.
Generally, it is safe to consume pasteurized dairy products like yogurt, soft cheese during pregnancy, and certain types of blue cheese while pregnant.
Nutritional Values of Yogurt per 100g
| Nutrients | Amount |
| Water | 88 % |
| Carbohydrates | 6 g |
| Cholesterol | 10 mg |
| Potassium | 210 mg |
| Proteins | 15 g |
| Calcium | 300 mg |
| Calories | 80 cal |
| Sodium | 55 mg |
| Sugar | 4 g |
Can you eat Greek yogurt during pregnancy?
Greek yogurt is the best yogurt for pregnancy due to its high levels of protein and vitamins. Remember that only the pasteurized options of this kind of yogurt are safe for pregnant women.
Greek yogurt prepared from raw or unpasteurized milk, can lead to life-threatening and harmful infections and even miscarriage. So, which Greek yogurt is good for pregnancy?
Plain pasteurized Greek yogurt is good for pregnancy. Pasteurized Greek yogurt has many health benefits. For example, it is good for baby’s eye due to its 1% of the daily vitamin D requirement. In addition, it improves the digestive system and helps pregnant women to consume hard-to-digest, especially during third trimester of pregnancy easily. [2: stylesatlife]
Benefits of probiotic yogurt consumption during pregnancy
All yogurts contain active and live cultures to ferment milk to make yogurt, but only some have probiotics.
Consuming probiotic yogurt during pregnancy has many positive health benefits for both the mother and baby. It can reduce inflammation, improve metabolism, improve pregnancy outcomes, and decrease preterm birth.
In addition, eating probiotic yogurt during pregnancy can prevent complications associated with calcium deficiency, such as abnormal fetal programming, hypocalcemia, preeclampsia, tetany, and rickets.
Research demonstrated that probiotic like probiotic yogurt can be a suitable alternative to antibiotics for bacterial vaginosis in pregnancy because of their effects on displacing pathogens and interfering with the inflammatory immune cascade. [3: NCBI]
What Kind of Yogurt is Unsafe in Pregnancy?
Although yogurt is healthy food, certain types of it should be avoided during pregnancy. The followings are the options that can be harmful to pregnant women;
- Yogurt made from raw, unpasteurized milk
It can be a source of harmful bacteria and cause infections such as listeriosis, leading to health problems like miscarriage, stillbirth, and preterm labor.
- Homemade yogurt
Even if you use pasteurized milk to prepare yogurt at home, it may contain bad bacteria due to its preparation process, including time and temperature. Thus, it is better to consume commercially-made yogurt when you are pregnant.
- Full-fat yogurt
Eat low-fat yogurt during this period is better because full-fat yogurt can lead to unhealthy and excessive weight gain among pregnant women. [4: pregnancyfoodchecker]
How Much Yogurt Can I Eat Per Day When Pregnant?
Consume three servings of 200 grams unsweetened, natural, low-fat yogurt is recommended daily. In other words, if you want to reach the health benefits of yogurt during pregnancy, you can eat 600 grams each day to get all necessary nutrients.
Pregnant women can add yogurt to their breakfast meal daily or use it in cooking, salads, etc. Also, serving yogurt with fruit or a little honey is a good idea to make it tasty. [5: newkidscenter]
Frozen yogurt while pregnant
Research shows that consuming commercially-made frozen yogurt is safe for pregnant women and the developing fetus. However, eating soft-served frozen yogurt is not recommended as it might be contaminated with harmful bacteria.
Commercially-made frozen yogurt is made with pasteurized ingredients and won’t harm you during pregnancy if taken in moderation. The followings are big-brand names that use pasteurized ingredients to make frozen yogurt, including;
- Kemp’s
- Bulla frozen yogurt
- Edy’s/Dreyer’s
- Yasso frozen yogurt
- Ben & Jerry’s
If you are an ice cream lover, you can enjoy eating frozen yogurt instead of high-fat ice cream. Consider that you should consult your doctor before including frozen yogurt in your pregnancy diet, particularly if you have gestational diabetes.
Conclusion
Yogurt is a delicious kind of dairy product that can be a good nutrient-dense food for pregnant women. You can enjoy eating yogurt in pregnancy second trimester, first, and third trimesters. The benefits of yogurt during pregnancy are improving the immune system, preventing hypertension, reducing stress and anxiety, and maintaining body weight.
Consuming about three servings of 200 grams of yogurt is recommended while pregnant to take nutrients, vitamins and protein, it contains. Remember that you should eat pasteurized yogurt and avoid consuming raw, unpasteurized, homemade, and full-fat yogurt to decrease the risk of disease during pregnancy.
FAQs
1- Is yogurt good in the third trimester?
Yes, especially Greek yogurt is the best choice in the third trimester.
2- Is it safe to eat homemade yogurt during pregnancy?
No, even if you make homemade yogurt using pasteurized milk, it may contain harmful bacteria due to mistakes you might make while making yogurt.
3- Is plain yogurt good for pregnancy?
Yes, eating plain yogurt during pregnancy is okay, especially low-fat plain yogurt.
4- Can I eat probiotic yogurt while pregnant?
Yes, why not! Probiotic yogurt is safe to consume during pregnancy and provides several health benefits, including lowering the chance of pregnancy complications and supporting digestive health.
5- Which yogurt is good for pregnancy?
Greek yogurt is our recommendation. This type of yogurt during pregnancy helps you meet your nutritional needs, as it contains high amounts of protein, calcium, phosphorus, and B vitamins.
6- Is cultured yogurt safe during pregnancy?
Yes, cultured yogurt is a well-known dairy product to eat during pregnancy.
7- What is the best time to eat yogurt for pregnant women?
Pregnant ladies can enjoy consuming yogurt whenever they want during pregnancy, but only in moderate amounts. However, eating yogurt in the morning or as a snack is better for pregnant ladies.
8- Is flavored yogurt safe to eat during pregnancy?
It is not recommended to eat flavored versions of yogurt during pregnancy, since they are higher is fat and sugar. Consuming flavored yogurt during pregnnacy, can increase the risk of high blood sugar levels. If you want to eat fruit yogurt during pregnancy, opt for those with low sugar content.
9. Is unsweetened yogurt good for pregnancy?
Unsweetened yogurt is a healthy option for pregnant women to enjoy.
10. Is low-fat yogurt good for pregnancy?
Consuming low-fat yogurt is safe during pregnancy since it will not increase the risk of unhealthy weight gain.
11. Is fresh yogurt good for a pregnant woman?
Fresh homemade yogurt is not recommended during pregnancy as it might cotain harmful bacteria.
12. Can I eat yogurt with live cultures while pregnant?
All yogurt contains live cultures, and fortunately you can eat them while pregnant.
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