Yogurt can be described as a dairy product that is made from fermenting milk with yogurt cultures. It is rich in calcium and protein and may improve the health of your gut bacteria.
There are many health benefits, ranging from osteoporosis prevention to relief of irritable bowel disease and aiding indigestion. However, these benefits depend on what kind of yogurt is consumed.
This article will tell you everything you need to know about yogurt. Let’s learn more!
What Is Yogurt?
Yogurt, which is made from milk with live bacteria, is one of the most loved fermented dairy products. Yogurt is fermented milk, which is milk that has been heated and mixed with Lactobacillus bulgaricus or Streptococcus thermophilus. This is the probiotic type of good bacteria that helps keep our gut healthy.
The bacteria convert lactose (the sugar in milk) to lactic acid. The mixture forms and gets that distinctive tang when this happens. It is a traditional food that has been enjoyed for thousands of years. Yogurt also contains beneficial bacteria, which can act as a probiotic. This may provide a range of health benefits beyond that offered by plain milk.
What To Look Out For When Purchasing Yogurt
Yogurts that contain active cultures, or “good” bacteria colonies, should be considered. Pasteurization has not killed them off. These beneficial cultures are often called “probiotics”. They can aid in digestion and help with our immune system. Avoid yogurts containing gelatins, starches, or tapioca. The fermentation process should result in yogurt being naturally thickened.
Different Types Of Yogurt
There are many types of yogurt.
- Low fat, or no-fat
Low-fat or reduced-fat yogurt is made from 2-percent milk. Nonfat yogurt is made from skim or zero percent milk.
Kefir is a liquid yogurt that can be consumed. Kefir is rich in probiotics. It can be made at home by adding kefir grains and milk to it and letting it stand for 12 to 24 hrs.
- Greek yogurt
Greek yogurt is yogurt with a higher protein level than other yogurts but less calcium. Greek yogurt is creamy and thick. It is more resistant to heat than regular yogurt, and it is used often in Mediterranean-style cooking and dips.
This is done by straining regular yogurt again to get rid of the liquid whey. Because of its thicker concentration, the result is a higher level of protein, but a lower amount of calcium. Greek yogurt comes in reduced fat or low fat options, full fat, non-fat and zero percent.
Skyr is similar to Greek yogurt. It is dense, creamy, and high in protein. Skyr is 4x more milk-intensive than regular yogurt and has 2 to 3 times as much protein.
- Frosted yogurt
Frozen yogurts can be viewed as a healthier alternative to icecream. Many frozen yogurts, however, contain more sugar than regular ice cream.
According to the National Yogurt Association (NYA), not all frozen yogurts contain active and live cultures. Some yogurts are heat-treated, which destroys active and live cultures.
- Non-dairy yogurt
Coconut milk yogurt and soy yogurt are two other options for non-dairy yogurt.
Yogurt Is Good For You
Yogurt can have many health benefits depending on its type and the specific ingredients.
Probiotics are active, living bacteria found in yogurt. Although research is ongoing in this area, there are some indications that probiotics may be able to help with gastrointestinal problems and maintain a healthy intestinal tract. WebMD reports that probiotics can help with constipation and diarrhea. Probiotics may also help prevent vaginal infections by increasing the immune system.
Probiotics are organisms that help to establish healthy bacteria in your gut. Probiotics can boost immunity, combat bad bacteria, and produce B-vitamins that are vital for metabolism.
Yogurt is high in protein. There are approximately 11 grams per 8 ounces of low-fat fruit yogurt, and 18 grams for low-fat fruit Greek yogurt. Protein is necessary for the body to build bones, skin and muscles, blood, and cartilage. You will feel fuller and less likely to eat too much.
Yogurt has all the nutrients found in dairy foods, including calcium. This is essential for maintaining and building healthy bones and teeth. Calcium can be a good way to prevent osteoporosis. Calcium works best when it is paired with vitamins, so make sure to consume yogurt that has vitamin D-fortified.
Yogurt also contains high levels of B vitamins, such as B12 and Riboflavin. This may help to protect against heart disease. Yogurt is high in potassium, magnesium, and phosphorus, all of which are important for key body functions.
Eating organic yogurt only once a week will not cause adverse health effects unless you are lactose or dairy sensitive. If you have symptoms of intolerance or dairy sensitivity, it may be worth skipping the daily intake. Yogurt is a great snack option, but there are many other plant-based options that offer a similar nutritional punch.
Regular consumption of yogurt can increase your health and provide nutrients that may be beneficial for your overall health. It can help lower the risk of certain diseases and may also be beneficial for your digestive health as well as weight control.
Make sure you choose yogurt carefully. Choose unsweetened, plain yogurt with probiotics for maximum health benefits.