Flavored Lowfat Yogurt

Rilya

Rilya

New member
I am trying to curtail late afternoon and evening hunger. I usually eat yogurt either for breakfast or a snack because it is high in protein, calcium and potassium. However, the low fat yogurt I eat is sweetened with evaporated cane sugar. Do I need to stop eating it? Or is there something I can add (like fiber or more protein) to counter the effects of the sugar later in the day?




-Stats (30, 5' 3", 165, 38 %)
-Diet (Currently Working On A New Nutrition Plan. I do eat homemade, organic fresh foods and my current caloric intake is not causing me to gain weight)
-Exercise routine in detail (2-3cardio/0 weight training)
-Current (145) and overall goal (125-130)

-I have had a major illness and the last 9 months has lacked a lot of stability in my diet or exercise program.

-If you have any medical problems or injuries we should be aware of: I am recovering from a right 1st rib resection and scalenectamy. I have venous thoracic outlet syndrome, a circulatory and chronic pain disorder caused by a car accident I had 7 years ago (I have gained 50 lbs since then). I am under a doctor's care and my physical activities are limited.
 
Could you list the full ingredients of the yogurt and the macro breakdown of it(fat,carbs,protein), and calorie content. Depending on this, the cane sugar might be of little worry if your considered about blood sugar stabilization.

A yogurt is quite a small breakfast. Regardless of the sugar content I would suggest you eat something els with it.
 
Calories: 160
Fat: 2.5g
Carbs: 28g (Sugars 22g)
Protein 6g

If I eat this for breakfast I have an 8 oz glass of fresh OJ, or if it is a snack, I eat it alone.
 
Ok, I'll assume the OJ is about a 100 Kcal. So a breakfast consisting of 260Kcal. Which is predominantly coming from carbohydrates. particularly simple sugars.

I would suggest you eat a larger breakfast. There are actual physiological reasons behind the statement "breakfast is the most important meal of the day".

A whole grain cereal with milk would be a better breakfast then simply a yogurt. Or better yet, eat both together ;).

I would doubt the fat and protein content of the yogurt to be enough to keep the GI of the meal "lowish".

I wouldn't go as far as to say that it will cause a drop in Blood glucose (following insulin secretion) to be as large as if you simply swallowed pure cane sugar. But, if your really worried about it. Then you might want to combine it with some more protein,fat, and or fiber.
 
I think Trevor nailed some good points there.

I would like to add a few myself...

-Make protein more important
-Add some resistance/recovery work to your training. Exercise and physical therpay, especially mobility movement is great for VTOS
-Eat for activity and movement in a day
 
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