Yogurt, a favorite among both children and adults, is often hailed as a superfood due to its numerous health benefits. Rich in nutrients, yogurt is an excellent source of protein, calcium, B complex vitamins, phosphorus, potassium, and magnesium. It aids in improving metabolism and promotes a feeling of fullness. This article explores the benefits of consuming yogurt, how it is made, its nutritional content, and potential side effects.
How Yogurt is Made
Yogurt is made through the bacterial fermentation of milk, a process that imparts beneficial properties. Probiotics, such as Lactobacillus bulgaricus and Streptococcus thermophilus, are used to ferment the milk. These bacteria convert lactose, the sugar in milk, into lactic acid. The lactic acid coagulates the proteins in the milk, resulting in the thick texture and tangy taste characteristic of yogurt. The protein content in yogurt can aid in muscle growth and repair.
Yogurt can be enjoyed plain, sweetened, or flavored with fruits. It can also be incorporated into various dishes and smoothies.
Yogurt vs. Curd
While both yogurt and curd are dairy products made through similar methods, there are subtle differences. Yogurt is produced by adding specific bacteria to ferment the milk, creating lactic acid. Curd, on the other hand, is made by adding acidic substances like lemon juice, vinegar, or rennet to milk, causing it to coagulate.
Yogurt contains a higher amount of beneficial bacteria, making it a preferred choice for naturally produced probiotics. Curds also contain bacteria, but in lesser quantities. Curds can be further processed to make cheese, while yogurt is often consumed as is or flavored. Yogurt is generally more suitable for individuals with lactose intolerance due to its lower lactose content. A 150g serving of whole milk plain yogurt can provide about 31% of your daily riboflavin requirement, while low-fat plain yogurt can provide about 30%. Additionally, the same serving of each type of yogurt can provide 23% and 45% of your daily thiamin requirement, respectively.
Read also: Is Yogurt Keto-Friendly? An In-Depth Look
Health Benefits of Eating Yogurt
Consuming yogurt regularly can offer a multitude of health benefits:
Improves Digestion
Daily consumption of yogurt can promote regular bowel movements and improve gut flora. It helps eliminate harmful bacteria in the gut, thereby enhancing the digestive system's health. Yogurt has also been found effective in managing lactose intolerance, constipation, inflammatory bowel disease, and infections caused by Helicobacter pylori bacteria.
Natural Immunity Booster
Regular yogurt consumption can enhance the immune system, protecting the body against various infections. Yogurt effectively combats gastrointestinal infections, respiratory issues like the common cold and flu, and even cancer. The magnesium, selenium, and zinc content in yogurt further boosts immunity. Yogurt is a good source of vitamin B12, which is important for brain function and the production of red blood cells.
Reduces the Risk of Cancer
Yogurt possesses anti-carcinogenic properties and is known to protect against colon, bladder, and breast cancer.
Regulates Blood Sugar Levels
Unsweetened, homemade yogurt can help regulate blood sugar levels, making it beneficial for individuals with type 2 diabetes mellitus.
Read also: The Ultimate Guide to SCD Yogurt
Good for Bones
As a rich source of calcium, yogurt is ideal for improving bone health. Regular consumption helps preserve bone mass and strength, reducing the risk of fractures and osteoporosis.
Reduces Inflammation
Daily yogurt consumption can reduce inflammation in the body, which is a contributing factor to autoimmune diseases, diabetes, cancer, and arthritis. Yogurt consumption is associated with lower levels of chronic inflammation.
Reduces High Blood Pressure and Risk of Heart Diseases
Regular yogurt consumption has been shown to reduce blood pressure, a major risk factor for heart diseases, thereby reducing the risk of heart ailments.
Reduces Appetite and Weight
The high protein content of yogurt promotes a feeling of fullness, reducing appetite and calorie consumption, which aids in weight loss.
Reduces Depression
The probiotics in yogurt can help reduce anxiety and stress, improving the well-being of individuals with depression.
Read also: Yoplait Yogurt for Weight Loss
Reduces Symptoms of Allergy
Yogurt consumption can reduce the number of antibodies produced by the immune system in response to allergies. This effect is attributed to the probiotics present in yogurt.
Making Yogurt at Home
Making yogurt at home is a simple process:
- Heat milk (whole milk is recommended for a thicker consistency) and turn off the heat just before it boils.
- Allow the milk to cool until it is warm to the touch.
- Add yogurt to the milk and stir well (approximately 2 tablespoons of yogurt per liter of milk).
- Keep the mixture undisturbed in a warm place for 6 to 8 hours or overnight.
Once ready, the homemade yogurt can be enjoyed immediately or refrigerated for later use.
Potential Side Effects of Eating Yogurt
Generally, there are no significant side effects associated with yogurt consumption. However, it is advisable to consume homemade yogurt, as commercial varieties often contain added sugars and preservatives that can be harmful. It is better to consume homemade yogurt as commercial varieties may have hidden sugar and preservatives.
Greek Yogurt: A Closer Look
Greek yogurt stands out due to its straining process, which removes whey, a liquid containing lactose. This results in a thicker, creamier yogurt with a lower sugar content and a tart taste. Some manufacturers add thickening agents to regular yogurt and market it as "Greek-style" yogurt, which may not offer the same health benefits as traditionally made Greek yogurt.
Health Benefits of Greek Yogurt
- Improving Bone Health: Rich in calcium and protein, Greek yogurt may enhance bone health.
- Reducing Appetite and Hunger: The high protein content can help individuals feel fuller for longer, potentially reducing overall calorie intake.
- Boosting Metabolism: A high-protein diet, including Greek yogurt, may increase the number of calories burned per day.
- Improving Gut Health: Probiotics in Greek yogurt may benefit gut health, although individual responses can vary.
- Encouraging Good Mental Health: Consuming probiotic yogurt may reduce stress, depression, and anxiety.
- Building Muscle Mass: As a protein-rich food, Greek yogurt can aid in building muscle mass, especially when combined with resistance training.
- Lowering Blood Pressure: Fermented milk with probiotics, such as Greek yogurt, may help reduce blood pressure.
- Reducing the Risk of Type 2 Diabetes: Eating more yogurt has been linked to a reduced risk of type 2 diabetes.
Greek yogurt can be enjoyed in various ways, such as a breakfast bowl with fruits, a topping for chili or soups, a spread on crackers, or an addition to pasta sauces.
Yogurt and Fruit: A Synergistic Combination
Combining yogurt and fruit can offer synergistic health benefits. Fruits are low in energy density and rich in antioxidants and prebiotic fibers, promoting digestive health. Yogurt is a nutrient-dense food that provides dairy protein, calcium, magnesium, vitamin B-12, and beneficial bacterial cultures, making it a potential source of probiotics.
The combination of yogurt and fruit can provide probiotics, prebiotics, high-quality protein, important fatty acids, and a mixture of vitamins and minerals. Yogurt consumption has been associated with reduced weight gain and a lower incidence of type 2 diabetes, while fruits have established effects on reducing the risk of cardiovascular disease.
Synergistic Effects
Studies have shown that combining certain foods can have synergistic effects. For example, a dairy matrix (milk, yogurt, or cheese) can enhance the antioxidant activity of green tea extract by protecting the integrity of polyphenols during digestion. Similarly, fermented milk containing yogurt cultures and Bifidobacterium lactis was more effective than the pure probiotic strain in normalizing intestinal epithelial barrier junctions and reducing stress-induced visceral hypersensitivity in rats.
Fruits as Prebiotics
Fruits are an excellent source of dietary fiber, potassium, antioxidants, and phenolic compounds. They are also low in energy density and high in water content. The fiber in fruits contributes to digestive health, and high-fiber diets have been linked to lower incidences of gastrointestinal disease, cardiovascular disease, and certain cancers.
Polyphenol-rich fruits, such as berries and grapes, have been studied extensively for their antioxidant properties and their ability to promote the proliferation of beneficial microflora in the gut. Diets high in fruits contain prebiotic molecules that can rebalance microbial colonization of the gut, thereby promoting metabolic health.
Yogurt as a Probiotic Source
Traditional yogurt, made from milk fermented with bacterial strains, is a source of probiotics that has established beneficial effects in vivo for lactose digestion. Yogurt is a nutrient-dense food that is concentrated in energy and provides calcium, vitamin D, magnesium, vitamin B-12, and riboflavin.
As a fermented product, yogurt has added health benefits over milk. Fermentation may increase the bioavailability of nutrients in yogurt, including vitamin B-12, calcium, and magnesium, as well as protein and peptides. Active bacteria may act as a probiotic, contributing to microbial equilibrium in the hostâs gastrointestinal tract when consumed in sufficient quantities. The bacterial fermentation of milk to yogurt alters its matrix, improving viscosity, osmolality, and energy density, and decreasing pH.
Choosing the Right Yogurt
When selecting yogurt, it is essential to consider the following:
- Plain vs. Flavored: Opt for plain, unsweetened yogurt to avoid added sugars. Excess sugar intake is associated with several health problems, including diabetes, obesity, and tooth cavities.
- Fat Content: Choose between low-fat and full-fat varieties based on personal preference. Full-fat yogurts may contain more calories but are rich in nutrients and can be more satisfying.
- Live and Active Cultures: Look for yogurts that contain live and active cultures to ensure you get a dose of health-promoting probiotics.
- Lactose Intolerance: Individuals with lactose intolerance or milk allergy may need to limit or avoid yogurt consumption.
Yogurt and Digestive Health: Addressing Common Concerns
Yogurt for Acid Reflux
Some research suggests that non-sour yogurt may help manage acid reflux due to its probiotic content, potentially relieving stomach discomfort.
Yogurt for Gastritis
Yogurt may help manage gastritis because the probiotics it contains could reduce gastrointestinal inflammation and support the gut microbiome.