Can you eat low-fat yogurt when pregnant?

In this article we are going to answer: can you eat low-fat yogurt when pregnant, what is low-fat-yogurt, is it healthy to eat low-fat yogurt, what is the risk of eating low-fat yogurt and how can you add low-fat yogurt to your diet. 

Can you eat low-fat yogurt when pregnant?

Yes, you can eat low-fat yogurt when pregnant. There is a link between eating low-fat yogurt and an increase in the risk of the baby developing asthma and allergic rhinitis when older. 

There is not enough evidence to support this but the FDA recommends for pregnant women include in their diet fat-free or low-fat dairy, including milk, yogurt, cheese, or fortified soy beverage to reduce calorie and fat intake. 

Low-fat yogurt should be made with pasteurized milk to prevent food-borne illnesses that can be very dangerous when pregnant. 

What is low-fat yogurt?

Low-fat yogurts are those yogurts that are made with less than 3 grams of fat per 100 grams. Whole milk yogurt usually has between 3.5 to 4.5 grams of fat per 100 grams and fat-free yogurt must contain less than 0.15 fat per 100 grams. 

Low-fat yogurt is a good choice because it has less fat and calories than regular yogurt. You can look for low-fat Greek yogurt, it has more protein and less fat. 

There are different types of yogurt in the market where you can find

  • Low fat: contains less than 3 grams of fat
  • Non-fat: contains zero fat
  • Kefir: It is a liquid yogurt and contains more probiotics. 
  • Greek yogurt is a thick and creamy yogurt with higher protein content. Greek yogurt can be full fat, reduced fat, low fat, or zero percent.
  • Skyr: is a dense, creamy, and high in protein yogurt. Requires 4 times more milk than regular yogurt.
  • Frozen yogurt: is a healthy alternative to ice cream 
  • Non-dairy yogurt: yogurt that is made from soy, almond, or coconut milk. 

Is it healthy to eat low-fat yogurt?

Low-fat yogurt is a healthy choice when pregnant. Full fat or whole milk yogurt is high in saturated fats while low-fat milk yogurt contains all the benefits of milk with less fat and a good source of protein. 

One cup of low-fat yogurt, about 170 grams, contains 168 calories of which only 18 calories are from fat, 2 grams of fat, 90 mg of sodium, 301 mg of potassium, 32 grams of carbohydrates, and 6.8 grams of protein.  

Low-fat yogurt is still a good source of probiotics, healthy bacteria that can give health benefits when pregnant

  • Enhanced immune system
  • Lower Cholesterol
  • Vitamin synthesis
  • Digestive health 
  • Protection against diarrhea
  • Protection against constipation
  • Improved lactose digestibility

Even if low-fat yogurt has fewer vitamins, it is still a very nutritious and excellent choice to add to your diet. It is an excellent source of

  • Protein
  • Calcium
  • Probiotics

What is the risk of eating low-fat yogurt?

The main risk of eating low-fat yogurt is food-borne illnesses but the risk is very low. All store-bought low-fat yogurt is made with pasteurized milk and follows all food regulations. 

The other risk of eating low-fat yogurt when pregnant is that according to some research, your child is at a higher risk of developing asthma and allergic rhinitis or hay fever when older. The link may be because of nutrients found in low-fat yogurt that can increase the risk of asthma and allergic rhinitis. 

There has not been defined how much low-fat yogurt pregnant women need to eat to increase the risk. 

How can you add low-fat yogurt to your diet?

Low-fat yogurt can be eaten just like any other yogurt. Try to use plain, unsweetened yogurt and topped it with fruit or small amounts of maple syrup or honey. 

Low-fat yogurt can be used instead of butter or oil in some recipes, it will cut some calories and fat. 

If you want more ideas follow this link for 10 ways to use low-fat yogurt. 

Conclusion

This article answered can you eat low-fat yogurt when pregnant? What is low fat- yogurt? Is it healthy to eat low-fat yogurt? What is the risk of eating low-fat yogurt and how can you add low-fat yogurt to your diet?”

Citation

https://www.fda.gov/food/people-risk-foodborne-illness/dietary-advice-moms-be

https://www.hellomotherhood.com/can-pregnant-women-eat-fat-free-yogurt-12682265.html

https://www.hellomotherhood.com/can-pregnant-women-eat-fat-free-yogurt-12682265.html

https://www.sciencedaily.com/releases/2011/09/110918024046.htm

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.