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I've read, recently, that full-fat yogurt, due to the fat, has a far lower GI rating than non-fat yogurt. Berardi, uses full-fat yogurt in his P+F meals, as well.
Question. Is it the fat OF the yogurt that lowers the GI, or does fat from another source, eaten with or in the yogurt, also have the same effect?
I've been eating non-fat yogurt, which has about the same number of carbs as the full-fat version, but eating it with nuts, seeds, etc. Does that work?
I would eat full fat yogurt for the fats in it, if nothing else. Like myristic acid, where are you going to get that if you eat it fat-free?
Otherwise I think any fiber added to yogy will lower the GI, I usually add wheat germ and sprouted sunflower/pumpkin/seeds or sprouted rye to it.
It is worth mentioning that fat free yogy is also always runny so I don't want to know what they put in there to make it thick.
I think the GI for yogurt is fairly low, but it may be the insulin index, or something to that extent that people are worrying about. Its got a good amount of lactose sugars, BUT, also a good amount of casien, which more so than fat and fiber is said to slow down the digestion/metabolism of carbohydrates. Wish i had the article for that one still.
But basically, something along the lines of fat is digested by a somewhat different metabolic pathway from carbs and protien. Which is why combing i think berardi goes with p+c and p+f because fat really doesnt affect the digestion of carbs. Fiber on the other hand does, and so does the type of protien you take in. So yes, the nuts , in essence are helping, because of their fiber. If anything, id stick with the low fat yogurt and nuts, this way you get fiber, plus healthy fats (not sat. dairy fats, which some would question as conduscive to fat burning, others say its the calcium, make up your minds [img]smile.gif[/img] )
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Saturated fats do not impair fat burning, and they are important for a good fatty acid balance. You can get FF yogurt in the US, I have never had a problem with that. In real yogurt lactose gets eaten up by the lactobacteria so the byproduct is acid which leaves less space for the lactose. People freak out over yogurt simply because so many can't take dairy well and retain water and feel bloated. I lose weight every time I get off yogurt. I also have days with 2 lbs of the stuff, just because I like it (and we have like 30 brands of full fat stuff here).
I wouldn't worry about the GI there, it makes it a great preworkout snack.
I agree about the pre workout snack. Try blending up a shake with fruits and some vanilla flavor whey using yogurt instead of milk or water. Its alot 'creamier/thicket'
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"Obsession is a word that lazy people use to describe the Dedicated."
I don't really have a problem with the saturated fat, per se. But, when I'm restricting my calories, I'd prefer to have more of my fat cals from something more tangible and solid, like nuts, avocado, seeds, cheese, etc.
I was at the natural foods store this morning and I looked over the yogurt. I noticed that almost all the organic producers have either whole-milk yogurt or nonfat yogurt, but only Stonyfield Farm makes lowfat -- which is the stuff I normally buy, so I'd never noticed the other brands. I did a quick comparison and found the only difference is the fat content; the sugar content is comparable.
There was even some full-fat GOAT's milk yogurt! I'd never noticed that before. I might have to try that just for the novelty. I suspect that might be the "original" and the cow's milk yogurt was developed later.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Lost dog, theres a great tasting brand of full fat yogurt called Brown Cow available here in northern california. Its all natural so the cream rises to the top, and it has fruit on the bottom. http://www.browncowfarm.com/OurYogurts/index.cfm
It might be on the expensive side, but I think its worth every penny.
Edit: check that link, turns out theres a version without fruit on the bottom "plain"
Question: What flavors does everybody eat? I find that the plain yogurt doesnt fit with my taste buds so I try and use 1/2 cup of plain and a 1/2 cup of vanilla. I'm slowly trying to ease off the flavored kinds because of the sugar content.
I was just curious what flavors people use and if they do anything to make the plain taste a little better. Thanks.
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For breakfast, I usually have plain and vanilla yogurt mixed half and half, plus some granola, wheat germ, flaxseed meal, and fresh berries.
I sometimes buy fruit flavored yogurt but I usually try to finds something sweetened with sugar rather than HFCS. It's not great, I'll admit. During the summer, when I can get good fresh fruit, I'll add that to plain yogurt, usually with a small amount of sugar or honey. I HATE the taste of aspartame, and I'm a bit suspicious of chemical sweeteners like Splenda or saccharin.
Incidentally, I found quite a few brands of "plain" yogurt are sweetened with HFCS! You might want to be sure you're checking the label.
Also BTW, I was at the natural foods store again this weekend, and I bought a small container of the goats milk yogurt (strawberry). It was okay -- it had a different taste than the cow's milk but all I can say is it's "different." I didn't like the quality of the fruit, though, so I doubt I'll buy it again.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Originally posted by Lost_Dog: I don't really have a problem with the saturated fat, per se. But, when I'm restricting my calories, I'd prefer to have more of my fat cals from something more tangible and solid, like nuts, avocado, seeds, cheese, etc.
This is reason enough to continue to do what you. If you dont feel satiated from FF yogurt, then youre more likely to cheat or fall off your diet.
As far as GI, the introduction of fat can reduce the GI, but then again, so can cooking, kinda making the GI about as relevant as a grain of salt.
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