Is it okay to eat yogurt at night?

This brief article will answer the question: is it okay to eat yogurt at night, what are the benefits of taking yogurt at night, what is yogurt, how is yogurt prepared, and what is its nutrient composition?

Is it okay to eat yogurt at night?

It is totally okay to take yogurt at night. They are nutritious and contain compounds such as tryptophan that enhance sleep quality and are also easy to digest. They also avail probiotics that help in digestion. 

What are the benefits of taking yogurt at night?

It aids in improving sleep quality. This is because yogurt contains an amino acid called tryptophan that induces drowsiness when consumed. The body processes tryptophan into two elements: serotonin and melatonin, which enhances the state of restfulness. 

Consuming yogurt before bed helps in digestion. Yogurt is packed with probiotics such as Lactobacillus spp that act as the normal flora in our gut. This in turn helps the body break down food substances and aids in their absorption. 

Yogurt contains less sugar and thus has a low glycaemic index. This makes it a suitable snack for people who have diabetes and high blood sugar. High-sugar snacks may alter the quality of your sleep and also lead to situations like obesity. 

Yogurt is also a very nutritious snack that is very rich in protein. Proteins help in building muscles and building muscle weight. Proteins provide ample amino acids that are also used in growth and development and also in gene expression by the building of other proteins. 

 What is yogurt?

Yogurt is  obtained by the fermentation of dairy products, especially milk. The fermentation is performed by bacteria species that break down lactose in milk to lactic acid which degrades casein and other proteins giving milk its distinctive texture and taste. 

The commonly used type of milk is cow milk, other milk that can be used is milk from buffaloes, goats, ewes, mares, camels, and yaks. It can be pasteurized or fermented raw. Yogurt has been prepared and packaged commercially and is sold all over the world by dairy companies. 

How is yogurt prepared?

The milk is first heated to about 85℃ to kill the present bacteria and also denature the proteins present. This helps in preventing contamination by non-starter cultures and also prevents the formation of curds. 

The milk is then cooled to about 45°C so as to provide an efficient optimum temperature for the introduction of starter cultures. The starter cultures used are Lactobacillus delbrueckii/bulgaricus, Streptococcus thermophilus, bifidobacteria and lactobacilli. 

The use of starter cultures maintains quality and makes sure that the product is predictable and desirable. After the introduction of starter cultures, the milk is left to ferment. After a period of time like a day or two, the milk is ready for packaging, and flavors are added such as strawberry, pineapple, and vanilla. 

What is the nutrient composition of yogurt?

They are low-energy drinks. They contain an average of 100kcal of calories. They are also rich in other nutrients such as carbs, fats, proteins, vitamins, minerals, selenium, and water. The table below shows these nutrients and their concentrations. 

Nutrient Concentration 
Carbs 3.98g
Fat 5g
Proteins 9g
Vitamins 73% of the dietary value
Minerals 42% of the dietary value
Water 81.3g

Carbohydrates are used in the body as a source of energy. Most of the carbs present in yogurt comprise sugar. They are also rich in fats. Fats serve as alternative sources of energy and also provide nutrition for the brain through the presence of ketones. 

Yogurt contains significant amounts of proteins that serve as building blocks in the body and aid in growth, repair of worn-out tissues, and aid in gene expression. 

They are also rich in minerals such as selenium which is essential in cell development, calcium which aids in bone development, phosphorous that aids the body in calcium uptake, potassium and sodium which serve as electrolytes, and magnesium which serves as a cofactor in enzyme activity. 

They also contain vitamins that serve as antioxidants such as niacin and pantothenic acid, some vitamins aid in cell formation such as choline and folic acid, and some restore nucleic acids such as thiamine and folates. 

Conclusion. 

This brief article has answered the question: is it okay to eat yogurt at night, what are the benefits of taking yogurt at night, what is yogurt, how is yogurt prepared, and what is its nutrient composition?

Citations. 

https://en.wikipedia.org/wiki/Yogurt

https://www.healthline.com/nutrition/healthy-late-night-snacks#:~:text=The%20Bottom%20Line&text=Whole%2C%20minimally%20processed%20foods%20like,%2C%20melatonin%2C%20magnesium%20and%20calcium.

https://fortune.com/2017/09/27/sleep-food-nutrition/

https://www.self.com/story/foods-that-might-be-messing-with-your-sleep

https://yogurtnerd.com/what-happens-when-you-eat-yogurt-at-night/

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