How do you feel about yogurt?

[test-e-junky]

looking for the health freaks that eat 30 egg whites a day,oats and meat to help me on this one.

The health food lady sugested i consume two natural cultured yogurts a day to keep good bacteria in my degestive trac. i think its 26g of sugar a peice. any thoughts?

[audis4]

depends what your goals are?
cutting...hell no, way too much sugar etc.
bulking...I wouldn't. Sugar free pudding baby!! I try to keep the diet clean as possible.
Cheat meal, sure why not?!

[test-e-junky]

i thought you would say this,so dont worry about the good bacteria then?
thanks for the reply

[zodiac666]

if you can eat it without letting your bodyfat get out of control then hell yea, its definitely no problem. some people have slow metabolism's and are really forced to eat clean year round. if bodyfat is an issue with you then you should just reserve it for cheat meals. if bodyfat is not an issue with you then it would be an excellent, healthy addition to your diet.

[test-e-junky]

maybe i will only have it once a week. thanks for the input guys.

i can only eat 5 egg whites a day or i will puke,just throwing that one out there.

[brutesinme]

I eat yogurt every day. If you can fit it into your diet, why not? Carbs, yes, but very low GI. Get some with no added sugar and you're good to go.

[Chad B]

maybe i will only have it once a week. thanks for the input guys.

i can only eat 5 egg whites a day or i will puke,just throwing that one out there.

Hey bro, I don't think they allow porn in your avvy (little pic by your name)

By the looks of it it may be child porn (under 18)

Jut looking out for you bro!

J/K

[*Narkissos*]

Hey bro, I don't think they allow porn in your avvy (little pic by your name)

By the looks of it it may be child porn (under 18)

Jut looking out for you bro!

Looks like a guy with gyno to me.

[*Narkissos*]

looking for the health freaks that eat 30 egg whites a day,oats and meat to help me on this one.

The health food lady sugested i consume two natural cultured yogurts a day to keep good bacteria in my degestive trac. i think its 26g of sugar a peice. any thoughts?

Your 'health lady' made a good suggestion imo.. but you need to shop around.

There are artificially sweetened yogurt brands out there.. no added sugar.

Just hit up the diary section and look for yogurt with the 'live cultures' logo on the side..then examine the nutritional content..using it as the determinant in selecting your choice.

Now working it into your daily meal plan... I eat Yogurt... but i don't count it as a protein source.

As the carb count (regardless of it being 'unsweetened') drastically outnumbers the protein count.

I count it as a 'high-protein' low-GI carb source.

Lost? Check pasta's nutrional profile. Pasta's a 'high protein' carb source.

Anyway.. i've digressed

When i factor in yogurt.. i use it in the place of a starchy carb in a meal

e.g. 4 oz chicken; salad; serving yogurt.

Narkissos

[Compound]

Alot of yogurt in your diet will also help in combating acne,

[Kärnfysikern]

cutting...hell no, way too much sugar etc.

yoghurt has 4 grams of carbs and 4 grams of protein per 100grams and the carbs are low gi, especialy considering its quite sour and protein high quality.

Youghurt is awsome. good protein, not to much carbs, incredibly benifical probiotics.

Offcourse avoid flavored or sweetened yoghurts. Just natural low fat.

[Kärnfysikern]

Acctualy yoghurt is ,besides fruits and veggies, currently my only source of carbs

[TR'05]

I'm with Johan. Plain, no-fat yogurt is fine in my books. Last year I dropped from 225 (around 20% bf) to 180 and lean enough for me (see avatar)...I had yogurt on a daily basis- mixed it with uncooked oats.

I got sick of it and haven't had it for a while, but still a-okay in my books.

[TR'05]

also, tossing in a scoop of whey with the plain no fat makes for a pretty tasty pre workout (pro.carb) meal.

[Kärnfysikern]

also, tossing in a scoop of whey with the plain no fat makes for a pretty tasty pre workout (pro.carb) meal.

yeah. Yoghurt+whey+some berries is my breakfast.

[TR'05]

solid breakfast, johan. My favourite is tossing in some blackberries/rasperries when in season.

[Chad B]

It is good for you but if you gain weight easy I would stay away from it. Don't take my word or anybody else’s, just look at the label, loaded with pure sugar. Milk too loaded with pure sugar

I agree with SwoleCat on this one he seems to be the big diet guru, stay away from milk products, too much pure sugar. If once in a while OK, but not in your daily diet.

[Kärnfysikern]

It is good for you but if you gain weight easy I would stay away from it. Don't take my word or anybody else’s, just look at the label, loaded with pure sugar. Milk too loaded with pure sugar

I agree with SwoleCat on this one he seems to be the big diet guru, stay away from milk products, too much pure sugar. If once in a while OK, but not in your daily diet.

so whats bad with sugar?

[Chad B]

Looks like a guy with gyno to me.

Forgot the j/k

[Chad B]

so whats bad with sugar?

If you want to drink or eat pure sugar, go ahead.

We only get so many carbs in a day so it would be better to use our daily carb requirements on something like rice, my box says:

Total Carb 33g
Dietary fiber 2g
SUGAR 0

[Kärnfysikern]

If you want to drink or eat pure sugar, go ahead.

We only get so many carbs in a day so it would be better to use our daily carb requirements on something like rice, my box says:

Total Carb 33g
Dietary fiber 2g
SUGAR 0

But honestly why is carbs from rice better than carbs from sugar??

Im just asking because I have no clue why people avoid sugars by the sole reason that it is sugar.

Especialy considering there is HUGE difference betwen for instance lactose and fructose or galactose and dextrose. I think the term sugar is highely missunderstood.

That sugar is bad for you is just a old misconception that was concieved way back when people belived the quality of a carb was dependant on the chemical structure of the carb molecules. They assumed a simple structure=high blood sugar spike.

The sugar in diary is much much lower in GI than the carbs in rice. Causing a much lower blod sugar spike(but a bit higher insulin spike because of the milk proteins).

[Chad B]

But honestly why is carbs from rice better than carbs from sugar??

Im just asking because I have no clue why people avoid sugars by the sole reason that it is sugar.

Especialy considering there is HUGE difference betwen for instance lactose and fructose or galactose and dextrose. I think the term sugar is highely missunderstood.

That sugar is bad for you is just a old misconception that was concieved way back when people belived the quality of a carb was dependant on the chemical structure of the carb molecules. They assumed a simple structure=high blood sugar spike.

The sugar in diary is much much lower in GI than the carbs in rice. Causing a much lower blod sugar spike(but a bit higher insulin spike because of the milk proteins).

Just do a search and you will see, this topic has been gone over 1000 times. Then you can read all thee technical terms you like to hear. I am not going to repeat all that has been said, do a search.

SwoleCat says he would rather eat complex carbs and just seeing all the pure sugar should make you steer away from it. I**mf says if you are cutting stay away from it. Yada,yada,yada the list goes on and on…

Mostly all the gurus agree.

[zaggahamma]

the yogurt i eat only has 'round 7 grams of sugar 11g protein

[audis4]

I was assuming he meant the sugar filled yogurt. I don't know the macros on the no sugar added but if it only has 4g carbs per serving sounds good

[Kärnfysikern]

Just do a search and you will see, this topic has been gone over 1000 times. Then you can read all thee technical terms you like to hear. I am not going to repeat all that has been said, do a search.

SwoleCat says he would rather eat complex carbs and just seeing all the pure sugar should make you steer away from it. I**mf says if you are cutting stay away from it. Yada,yada,yada the list goes on and on…

Mostly all the gurus agree.

Your missunderstanding me. I realy dont need to search. I have been on this board for more years than I want to remember I have seen lots of people stay away from diary because it makes them watery and bloated. But swolecat would agree that sugar doesnt equal bad. .

The missconception that sugar=bad is one I realy realy want to se gone.
Not trying to be a ass
There simply is no reason or science to back that up. Sugars are such a large group of carbs. There are high gi sugar, low gi sugars and medium gi sugars. The gi difference betwen lactose and dextrose for instance is insane. Its far larger than the difference betwen candy and brown rice.

[1buffsob]

On bulking and maintaining, I'll throw in some yogurt without question. It's a decent protein source, low cals, and tastes really good. Cutting, I'll leave it out. Am not a fan of dairy. Cals are best spent elsewhere IMO.

I'd kill for a yogurt about now. LOL

[Kärnfysikern]

I was assuming he meant the sugar filled yogurt. I don't know the macros on the no sugar added but if it only has 4g carbs per serving sounds good

I never think in terms of servings...I have no clue how much one serving is.

But unsweetened, lowfat yoghurt contains 4% carbs and 4% protein. So 5dl of yoghurt contains 20g protein and 20g carbs. That would be something like a bit more than 2 cups of yoghurt I recon.

[Chad B]

On bulking and maintaining, I'll throw in some yogurt without question. It's a decent protein source, low cals, and tastes really good. Cutting, I'll leave it out. Am not a fan of dairy. Cals are best spent elsewhere IMO.
I'd kill for a yogurt about now. LOL

Agreed...

Johan I am not saying milk is bad, just saying what 1buffsob, I**mf, SC and all the others say. Cals are best spent on complex carbs.

[1buffsob]

Agreed...

Johan I am not saying milk is bad, just saying what 1buffsob, I**mf, SC and all the others say. Cals are best spent on complex carbs.

It's only preference and the fact I'm competing. If I was helping someone to get down to 8-10% bf, I wouldn't think twice about throwing in some natural low fat yogurt.

You're looking at 100cals tops for a decent serving. Not going to make much difference unless your goals are sub 4%.

[Kärnfysikern]

Agreed...

Johan I am not saying milk is bad, just saying what 1buffsob, I**mf, SC and all the others say. Cals are best spent on complex carbs.

Well what Im simply stating is that its a far to broad comment In general complex carbs are better. Not because the carbs themself are better. But because foods containing complex carb sources usualy contain vitamins, minerals, phytochemicals and other benifical things as a added bonus.

But when it comes to yoghurt it is on par because yoghurt is also rich in minerals and it is probably the best source of probiotics around.

So it would not make a difference in a cutting diet if a meal is say rice+protein or yoghurt+protein.

Granted I have a bit different viewpoint because I think a food should at first priority be healthy. Everything else takes second place. 70% of the immune system is centered around the digestive system and the healthy bacteria from yoghurt goes along way in keeping the entire body healthy. But a added bonus is that diary calcium promotes fat loss.

Im not going to forcefeed people yoghurt But it surely is a option for a carb meal when cutting or bulking. Its one of those small things that are just to damn healthy to not eat

[1buffsob]

Well what Im simply stating is that its a far to broad comment In general complex carbs are better. Not because the carbs themself are better. But because foods containing complex carb sources usualy contain vitamins, minerals, phytochemicals and other benifical things as a added bonus.

But when it comes to yoghurt it is on par because yoghurt is also rich in minerals and it is probably the best source of probiotics around.

So it would not make a difference in a cutting diet if a meal is say rice+protein or yoghurt+protein.

Granted I have a bit different viewpoint because I think a food should at first priority be healthy. Everything else takes second place. 70% of the immune system is centered around the digestive system and the healthy bacteria from yoghurt goes along way in keeping the entire body healthy. But a added bonus is that diary calcium promotes fat loss.

Im not going to forcefeed people yoghurt But it surely is a option for a carb meal when cutting or bulking. Its one of those small things that are just to damn healthy to not eat

Good post Johan. But I thought the "Calcium promotes fat loss" was disproved some time ago. Have there been more studies showing its benefit?

[Kärnfysikern]

Good post Johan. But I thought the "Calcium promotes fat loss" was disproved some time ago. Have there been more studies showing its benefit?

I cant say I have been keeping myself updated. I hardly ever have any time nowdays to read about nutrition :/

I just have that study in the back of my mind that compared 3 diets.

One with no diary or calcium supplements, one with calcium supplements and one with diary. the kcal and ratios where the same if I remember right and the diary group lost most fat on avarage.

The only fishy thing was that the diary group got more calcium than the supplement group. That was a major flaw imo because to realy determine what effect diary have the supplemet group should have been given exactly the same ammount of calcium.

[Chad B]

Well what Im simply stating is that its a far to broad comment In general complex carbs are better. Not because the carbs themself are better. But because foods containing complex carb sources usualy contain vitamins, minerals, phytochemicals and other benifical things as a added bonus.

But when it comes to yoghurt it is on par because yoghurt is also rich in minerals and it is probably the best source of probiotics around.

So it would not make a difference in a cutting diet if a meal is say rice+protein or yoghurt+protein.

Granted I have a bit different viewpoint because I think a food should at first priority be healthy. Everything else takes second place. 70% of the immune system is centered around the digestive system and the healthy bacteria from yoghurt goes along way in keeping the entire body healthy. But a added bonus is that diary calcium promotes fat loss.

Im not going to forcefeed people yoghurt But it surely is a option for a carb meal when cutting or bulking. Its one of those small things that are just to damn healthy to not eat

You can buy a bottle of live active cultures and skip all the sugar.

[1buffsob]

I cant say I have been keeping myself updated. I hardly ever have any time nowdays to read about nutrition :/

I just have that study in the back of my mind that compared 3 diets.

One with no diary or calcium supplements, one with calcium supplements and one with diary. the kcal and ratios where the same if I remember right and the diary group lost most fat on avarage.

The only fishy thing was that the diary group got more calcium than the supplement group. That was a major flaw imo because to realy determine what effect diary have the supplemet group should have been given exactly the same ammount of calcium.

Hmmm. Read some studies a while back proving that the calcium = fat loss was just a bunch of hype. I'll see if I can't dig it up when I get back. You're losing touch Johan.

[Kärnfysikern]

You can buy a bottle of live active cultures and skip all the sugar.

you can buy mutlivitamins and skip all the sugar in fruit aswell...

[Kärnfysikern]

Hmmm. Read some studies a while back proving that the calcium = fat loss was just a bunch of hype. I'll see if I can't dig it up when I get back. You're losing touch Johan.

yeah

to be honest I dont have that burning interest anymore either. I think its fun but not so much fun that I can spend hours digging through medline anymore.

Its all physics for me baby, nothing else

[Kärnfysikern]

Just to add a bit more detail to why a sugar isnt worse then say a polysaccharide.

ALL carbs(except fructose) gets broken down into glucose and feed into the bloodstream. The only difference in the end betwen pure carbs is how fast this process is. It doesnt matter if you eat carbs from rice, potatoes, banana, candy or pasta. It will all just end up as glucose.

GI is determined by how fast a food is broken down and enter the bloodstream as glucose.

So a starch with a gi of 70 will be broken down to glucose faster than a sugar with a gi of 40.
Your tissues, muscle, organs ect does not care one bit if the origin of the glucose was whole grain bread or candy. The only thing it notices is the rate at with glucose enters the bloodstream.
So in the above case the starch cause a higher peak in blood glucose and if we only talk about the effect of the carb then it will also cause the highest insulin response and be the most fattening.

Thats why there is NO reason to avoid a food just because it contains sugar. Sugar is such a lose term used to describe so many different molecules. The only important thing is the gi of the sugar in that particular food and offcourse what more is contained in the food.

You should avoid sugars like saccharose(table sugar), dextrose and maltodextrine, and avoid eating to much fructose that is detrimental despite a low gi. But when it comes to galactose, lactose ect there is no reason whatsoever to avoid them unless you are intolerant.

[Kärnfysikern]

If you compare 50g carbs from apple and 50g carbs from rice the apples will give you much more sugar. BUT it will also give you a hell of a lot more vitamins, minerals, antioxidants ect. It is just a superior food because not only is it lower gi but also a much higer ammount of nutrients for every calorie.

For some uncomprehensible reason bodybuilders has gotten stuck in the attitude that for carbs we should eat brown rice, oats, sweet potatoes and pasta and thats about it. A protein/carb meal containing fruits and veggies are just as good as a carb source but will give alot more nutrients. Youghurt is also a excelent chooise since it contains quality protein and loads of good stuff, the only downside beeing that the milk proteins spike insulin , but so does a whey shake.

[Chad B]

Milk sure does make those whey shakes tast good!

[DNoMac]

Just do a search and you will see, this topic has been gone over 1000 times. Then you can read all thee technical terms you like to hear. I am not going to repeat all that has been said, do a search.

SwoleCat says he would rather eat complex carbs and just seeing all the pure sugar should make you steer away from it. I**mf says if you are cutting stay away from it. Yada,yada,yada the list goes on and on…

Mostly all the gurus agree.

Do you normally blindly follow the word of others without understanding the theory behind it? Not to flame, but Johan probably knows 1000x more about nutrition than you do, and your telling him to do a search...

Maybe instead of being a parrot, you should do some reading, learn from guys like Johan, and form your own opinions.