For instance, an investigation in the journal Circulation discovered those who had higher circulating blood levels of fats associated with dairy intake, on average, had a 46 percent lower risk of developing diabetes over a 15-year period than those with lower levels. An ever-expanding pile of research papers are serving to roll back the idea that we need to steer clear of full-fat dairy, like 4 percent quark. There’s no need to choose fat-free quark over that made from whole milk. With this said, we still don’t know if the strains of bacteria in quark have the same health impacts as those present in yogurt, kefir, kimchi, and other fermented foods and drinks.Īs a nutrient-dense product, quark contains various amounts of bone-benefiting calcium, vitamin A, vitamin D, and B vitamins, all of which can help contribute to the heightened nutrient needs of anyone who puts in some serious saddle time. One study found that higher intakes of fermented milk products can assist in lowering blood pressure numbers, which, in turn, helps fend off hypertension. “Having a healthy and diverse gut microbiome definitely brings with it some performance-enhancing benefits,” Russell says.įor instance, frequent consumption of probiotics may lessen the chances of suffering GI distress during prolonged exercise, and according to a study in the journal Nutrients, it could help athletes ramp their immunity up so you’re less likely to be sidelined by the sniffles. Protein Helps Recovery After Endurance Exerciseīeing a fermented product, quark can help boost your gut health with a resupply of beneficial bacteria. muscle building), the high protein content of quark also makes it a good food choice after a hard ride to help repair your muscles. Since research shows that the body can utilize up to 30 grams of protein after a bout of endurance exercise to maximize the rate of muscle protein synthesis (i.e. Russell notes that it can be a great protein-packed snack option or a way for vegetarian meals to get a boost of this macronutrient. “It contains all the essential amino acids, including leucine-a branched-chain amino acid-that helps muscle protein synthesis,” says sports dietitian Lori Russell, M.S. And it’s not just any lightweight protein. It’s worth noting from the start that quark is in the same ballpark when it comes to protein content as Greek yogurt or skyr (levels vary by brand). One serving-1 cup-of 0 percent fat plain quark contains about the following:
One serving-1 cup-of 4 percent fat plain quark contains about the following: Nutritionally, quark has several highlights. The Nutritional Benefits of Quark for Cyclists So if you’re not a fan of yogurt unless it’s smothered in honey to tame its sour power, quark just might be the stuff for you.
Next, it’s continuously stirred to prevent hardening and to give quark its signature thick and smooth texture (and, hence, the creamy goodness).Īs for its flavor, it can be best described as mild and neither sweet nor sour, meaning it lacks the tangy aftertaste of yogurt. To make quark, milk that has been soured via the addition of acid is warmed until it curdles and then is strained before bacterial strains are added to ferment the lactose further. It’s also often likened to cottage cheese, however, it lacks the lumpy texture. However, because of its creamy texture, it’s more often compared to a thick yogurt, similar to Greek or skyr. Quark is a tricky food to pin down: Is it cheese? Is it yogurt? Is it something physicists study? Technically, quark is a soft, spreadable cheese. Subscribe to Bicycling for the latest nutrition tips! What Exactly Is Quark? So, should you ditch your beloved extra-thick Greek yogurt for this dairy import? Here’s everything you need to know. While it may be a relatively new addition to American supermarkets, it has long been a staple in German households.
Not quite cheese and not quite yogurt, quark is slowly gaining popularity as a viable yogurt (or cottage cheese or cream cheese) substitute. Greek, skyr, goat, coconut-the varieties of cultured dairy seem endless. You’ve probably noticed that your options in the yogurt aisle have ballooned in recent years.
0 kommentar(er)
