Which Yoghurt Do I Pick?

Take a walk down the chilled section of your local supermarket and there is an abundance of yoghurt! Low fat yoghurt, organic yoghurt, lactose free yoghurt, vanilla yoghurt, diet yoghurt . . . the list is endless. Commonly marketed as a healthy snack or aimed to increase your calcium intake, why should we eat yoghurt, does it actually have any health benefits and which one should you choose?! The following article will compare and contrast common yoghurts seen at your local supermarket including Mundella, Five:am organic, Chobani, Liddells lactose free, Ski D’lite and So Delicious organic coconut, including comparisons of plain/natural, flavoured and vanilla within each brand.

Studies have shown that regular consumption of yoghurt in a balanced diet assists with weight loss and maintenance. Research has also found that probiotic intake via yoghurt consumption assists to improve immune health leading to decreased infection and severity of the common cold, particularity after prolonged antibiotic consumption. Probiotic ingestion also assists to improve gut and intestinal health, resulting in a reduction in bloating, constipation and diarrhoea. Regular probiotic ingestion is specifically effective in alleviating symptoms of irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

High in protein to encourage satiety and fullness, yogurt is rich in a range of vitamin and minerals imperative to health, including:

Calcium - healthy bones & teeth, muscle movement, cardiovascular health

Phosphorous – healthy bones & teeth, energy metabolism, acid-base balance

B12 – cell synthesis, nerve cell health, energy metabolism
Riboflavin/B2 – energy metabolism

Mundella Greek Yoghurt
Macronutrients/100g	Natural	Honey	Vanilla
Protein	4.5	2.8	4.3
Fat	8.5	7.7	6.9
Carbohydrate	6.4	13.1	12.2

Five:am Organic
Macronutrients/100g	Natural	Honey + Cinnamon	Vanilla
Protein	5	4.8	4.7
Fat	4.5	5.2	5.1
Carbohydrate	6.1	13.7	11.6

Chobani
Macronutrients/100g	Plain	Mixed Berry	Vanilla
Protein	8.7	8	8.7
Fat	4	1.7	0
Carbohydrate	4.7	12.7	10.7

Liddells Lactose Free Yoghurt
Macronutrients/100g	Plain	Strawberry
Protein	4.5	3.8
Fat	2.9	2.5
Carbohydrate	10	12.2

Ski D’lite Yoghurt
Macronutrients/100g	Honey	Smashed Berry	Vanilla
Protein	4.9	5	4.9
Fat	1	1	1
Carbohydrate	16.8	15.1	14.9

So Delicious Organic Coconut Greek Style Yoghurt
Macronutrients/100g	Plain	Strawberry	Vanilla
Protein	1.7	1.7	1.7
Fat	4.2	3.8	3.8
Carbohydrate	18.7	21	22.9

Through the comparison of varied yoghurt brands and flavours we can see that natural or plain yoghurt displays the lowest figures in terms of fat and sugar, amongst high figures of protein. These figures translate to a healthy food option that will keep you fuller for longer, without added sugars causing blood sugar spikes increasing your risks of inflammation and a range of health conditions. At Naed Nutrition we recommend pot set yoghurts as the healthiest yoghurt option, this is because the yoghurt is fermented in the pot/tub it is sold in and is therefore nutritionally rich, Mundella and Jalna are popular brands available in your local supermarket, which also contain high amount of probiotics. To add sweetness and flavor to natural or plain yoghurt simply add fresh fruit or berries, along with nuts and seeds for additional fibre, antioxidants, protein and good fats for a healthy satisfying snack!

Sarah Campbell

Nutritionist at Naed Nutrition - Currambine 

Supplement Review Part 1 of 3 - Probiotics

Probiotics are an amazing supplement on the market! They are specifically aimed at improving digestion and the health of your gastrointestinal system; by improving and maintaining healthy gut flora, along with assisting in maintaining a healthy immune system. They are particularly helpful in reducing and maintaining the severity of irritable bowel syndrome (IBS) symptoms, including bloating, constipation and diarrhoea

A well-known probiotic on the market is Ethical Nutrients Inner Health Plus, found in the fridge at your local pharmacy or discount chemist. Inner Health Plus contains 25 billion bacteria comprised of two strains of beneficial bacteria and colostrum powder. Another probiotic containing 25 billion beneficial bacteria is Orthoplex Multiflora. Multiflora is a practitioner brand of probiotic, and is therefore higher in potency than regular brands. Found in the fridge at your local supplement, health food store, or clinic, Multiflora contains a wider range of strains of beneficial bacteria, and along with maintaining and assisting gastrointestinal health and IBS symptoms, Multiflora is also effective in assisting in the management of allergies. Even though Multiflora may be higher in price per capsule compared to Inner Health Plus, it is higher in potency and contains a wider range of beneficial bacteria, and is therefore more effective in recolonizing bacteria in the gastrointestinal system. This may translate to better relief of IBS symptoms, greater immune system support, and relief of allergies leading to a decreased dose of supplementation long term. 

Probiotics are also found naturally in foods such as yoghurt, kefir, miso, and traditional sourdough bread to name a few. By increasing these foods in your everyday diet you can effectively support your gastrointestinal health and reduce symptoms of bloating, constipation and diarrhoea.

	Inner Health Plus	Orthoplex Multiflora
Price	30 capsules $21.69	60 capsules $61.20
Specific Bacteria	Lactobacillus acidophilus Bifidobacterium lactis Colostrum powder - bovine	Lactobacillus acidophilus Lactobacillus plantarum Lactobacillus rhamnosus Lactobacillus casei Lactobacillus gasseri Lactobacillus balgaricus Lactobacillus lactis Lactobacillus longum Lactobacillus breve Streptococcus thermophilus

Visit the Naed Nutrition store for any more questions on probiotics

Superfoods

Why are they called Superfoods?

Foods labeled “superfoods” are certainly high in some amazing antioxidants, vitamins and minerals, compared to their counterparts, but the term is primarily used as a marketing ploy to draw individuals to buy products and justify their high expensive. For example, blueberries are marketed as superfoods for their high antioxidant properties, specifically high vitamin C levels, but in fact 1 cup of cooked (boiled) sweet potato has 42mg of vitamin C, compared to 14.4mg of vitamin C in 1 cup of blueberries.

What are the nutritional benefits of Superfoods?

Superfoods are certainly beneficial for our body and when consumed assist us towards maintaining a healthy lifestyle, benefits include:

Blueberries

• High in antioxidants particularly anthocyanins, and vitamins K and C, reducing risks of cancer and cardiovascular disease

Kale

• High in antioxidants and Vitamins K, A and C, reducing risks of cancer and cardiovascular disease

Acai Berries

• High in antioxidants particularly anthocyanins and essential fatty acids, promoting cardiovascular health

Goji berries

• High in vitamins C, B2 and iron, essential for energy production

Broccoli

• High in polyphenols protective against cancer, and folate protective against birth defects, heart disease and cancer

Flax seeds

• High in fibre and essential fatty acids, promoting cardiovascular health

Chia Seeds

• High in fibre and protein, promoting bowel health, satiety, and weight loss

Next time you see the term superfood down the shopping aisle, take a moment to justify your choice. Focus on consuming fresh organic produce filled with colourfull fruits and vegetables and whole grains, aimed at increasing your antioxidant intake, reducing risks of disease.

Sarah Campbell

Nutritionst at Naed Nutrition

Do you need to get more superfoods in your diet? Book in to see Sarah at our Currambine location for 50% off your initial consult for the month of April only! Call 9304 1000 to book now.

Egg-sposed : Myths & Facts

Are eggs good for you? Are they bad for you? How many is too much? Can I only eat egg whites?

These are things I hear on a regular basis & there is so much misinformation about eggs so I’m going to start clearing it up!

Egg stats

• a large whole egg contains roughly 6g of protein 
• contains choline (essential for cell membrane function, neurotransmission, prevents homosycstine build up), lutein (essential for eye & skin health) and zeaxanthin (carotenoid important for vision) 
• contains just about every vitamin and most minerals (except vitamin C)

Myth: Eating eggs raises your cholesterol levels.

Truth Dietary cholesterol found in eggs has little to do with the amount of cholesterol in your body. Roughly ¼ of your body's blood cholesterol comes from your diet and the other ¾ of blood cholesterol is produced by your body. In fact Saturated and trans fats have much bigger effects on blood cholesterol levels. Studies show that people with high cholesterol, eating one egg a day, have shown no increase in their body’s cholesterol levels.  

Myth: Eggs are better stored on the bench top for better cooking results

Fact: Refrigerating eggs reduces the risk of salmonella & keeps them fresh

Myth: Raw eggs have more protein than cooked eggs

Fact: A large egg contains 6g of protein served raw OR cooked
Fact #2: Cooked eggs have 40% more protein than raw because Biotin (found in eggs yolks) is a b complex vitamin essential for cell growth, the metabolism of fats, and energy production. Raw eggs eliminates biotin because of avidin (found in egg whites) is a biotin binding protein when consumed in its raw form, thus cooking the egg avoids the possibility of biotin deficiency.  

Myth: Egg whites have more protein & nutrients than whole eggs

Fact: FALSE!!!! Egg whites less protein than compared with a whole egg, most of the sodium and very little of anything else. Egg yolks are one of the most nutritious foods known to man! They contain almost all vitamins & minerals our diets require (minus Vitamin C). The whole egg is ALWAYS better from a nutritional point of view, period.

	Whole egg (per 100g)	Egg White (per 100g)
Protein	12.4g	11.6g
Energy	583kJ	204KJ
Fat	9.5g	0g

NUTTAB (2010)

Myth: One egg every day too much

Fact: FALSE; majority of people can’t have too many eggs. Those with significantly high cholesterol would be limited to one a day. Eggs are an amazing source of protein & nutrients that our bodies thrive on.

Great ways to have eggs:

• boiled as a snack 
• scrambled with smoked salmon, spinach tomato & mushrooms for breakfast 
• frittata with vegetables & a side of salad as a quick dinner
• omelette packed full of your favourite vegetables at any meal

If you are struggling to get enough protein in your diet contact us at admin@naednutrition.com.au