How Dairy Can Assist in the Fiber Equation
Yogurt plus fiber can help women manage weight during perimenopause.
Article By Sharon Gerdes. She is a certified food scientist and author who writes extensively about dairy’s role in health and wellness. Learn more at http://sharongerdes.com.
More than 90% of women and 97% of men do not meet recommended intakes for dietary fiber, according to the 2020-2025 Dietary Guidelines for Americans. On average, American adults consume only half the fiber they need. The National Institute of Health reports that insufficient fiber intake is associated with many serious conditions such as cardiovascular disease, cancer, strokes, type 2 diabetes, high cholesterol, and high blood pressure.
Dairy does not naturally contain fiber, but many dairy foods are ideal delivery vehicles for added fiber. Yogurt products with added fibers are a promising option for women to manage weight while going through the perimenopausal period.
Popular fibers for dairy
The chicory root fibers, inulin and oligofructose, are popular for use in dairy applications, and can easily be incorporated to increase fiber content and add a prebiotic effect.
“Technically, these fibers provide a creamy texture with a similar mouthfeel as fat, providing indulgence with lower calories. Short-chain oligofructose can provide sugar-like sweetness and provide a clean flavor profile,” says Denisse Colindres, senior manager nutrition communication, North America at BENEO. “Synergies with high-intensity sweeteners are possible to enhance sweetness and help mask undesired off-tastes. Inulin contributes to body and texture, and bulk sugar replacement by adding a source of fiber, making it ideal for dairy applications and fiber-enriched beverages like shakes, mousses, yogurt, and smoothies.
“Scientifically established health benefits from chicory root fibers include a positive impact on digestive health and well-being, calcium absorption for bone health, reduction of blood glucose response, and weight management,’ she continues. “Other health benefits are emerging in research and are exciting for the future of foods for our gut microbiomes to positively affect mood, stress, anxiety, and improved cognition.” Fiber for weight management
Isomaltulose is a natural occurring disaccharide composed of α-1,6-linked glucose and fructose. It is naturally present in honey and sugarcane extracts and is also produced industrially. Isomaltulose provides 4 kcal/gram in a more balanced way, thanks to its low glycemic profile.
Colindres notes: “Palatinose, Beneo’s patented isomaultulose, can be used in neutral as well as acidic pH dairy beverages. A new study, (“Isomaltulose Enhances GLP-1 and PYY Secretion to a Mixed Meal in People With or Without Type 2 Diabetes as Compared to Saccharose,”) demonstrates that intake of the naturally sourced, smart carbohydrate Palatinose stimulates the release of beneficial gut hormones including GLP-1 in overweight adults, even if its consumption is followed by a meal. The findings show that Palatinose has a beneficial effect on metabolic parameters that are important for maintaining a healthy body weight, blood glucose control, and cardiovascular health.”.
GLP-1 has a beneficial impact on metabolism, including the reduction of appetite and weight gain, and improves blood glucose control. The study findings again show that Palatinose influences factors that contribute to a better metabolic state and therefore provides benefits beyond slow released and sustained energy.
Perimenopause
A particularly challenging period for women is the transition to menopause, called perimenopause. The Healthy Women Study, a longitudinal observational study, found that women gained five pounds on average during the three years of the menopausal transition, and 20% of women gained as much as 10 pounds during this period.
Studies have shown that consuming three servings of dairy daily can promote healthy weight.
A 2023 study, “Dairy Foods, Weight Change, and Risk of Obesity During the Menopausal Transition,” found that yogurt intake was associated with less weight gain and lower obesity risk in women during the menopausal transition. Yogurts are popular with women in the age group 40 to 59, when perimenopause occurs.
Calcium has been shown to play a role in fat metabolism. Increased calcium intake may accelerate weight and fat loss. Yogurt is believed to improve the bioavailability of calcium due to its acidity. The probiotics in yogurt can favorably modulate gut microbiota, adding another layer to the weight management benefits of yogurt.
Yogurts, yogurt smoothies, and yogurt shakes fortified with healthy fibers such as inulin, oligofructose, and isomaltulose would be ideal foods for women trying to manage their weight during this challenging period of life. Mood changes are another struggle for perimenopausal women, and improved gut health supported by yogurt consumption can promote a healthy mood.
Yogurts vary greatly in their content of added sugars. High levels of added sugars in any food can sabotage weight management efforts. The right fibers added to yogurt products can enhance sweetness, improve mouthfeel, and promote satiety, with lower levels of fat and added sugar, making them ideal for consumers of any age who are trying to manage their weight.