What is yogurt and how is it made?
Yogurt is a popular dairy product that is produced by the bacterial fermentation of milk. The bacteria used to make yogurt, ferment lactose, the natural sugar found in milk. This process produces lactic acid, which causes the proteins to crosslink, giving yogurt its unique taste and texture.
Plain yogurt is a white, thick, creamy mixture with a pleasantly sour taste. Unfortunately, most brands add other ingredients like sugar and artificial flavors to yogurt to increase its shelf life and make it taste more appealing. These types of yogurt are not good for your health.
On the other hand, plain unsweetened yogurt has a number of important health benefits.
Yogurt is rich in important nutrients
Yogurt is high in calcium, a mineral needed for healthy teeth and bones. Just one cup of yogurt provides 49% of the daily calcium needs. It is also high in B vitamins, specifically vitamin B12 and riboflavin, which may protect against heart disease and some neural tube defects.
One glass of yogurt also provides 38% of the daily requirement of phosphorus, 12% of magnesium and 18% of potassium. These minerals are essential for regulating blood pressure, metabolism and bone health.
One nutrient that yogurt does not naturally contain is vitamin D, but it is usually fortified with it. Vitamin D promotes bone and immune system health and may reduce the risk of heart disease and depression.
Yogurt has a high protein content
Yogurt provides an impressive amount of protein - about 12 g of protein per 200 g of yogurt.
Getting enough protein is important for appetite regulation because it increases the production of hormones that signal satiety. This can automatically reduce the number of calories you consume overall, which helps with weight control.
Some types of yogurt can support digestive health
Some types of yogurt contain live bacteria (probiotics) that are either part of the leaven or added after pasteurization. They can benefit digestive health. Unfortunately, many yogurts are pasteurized, which is a heat treatment that kills the beneficial bacteria they contain.
Certain types of probiotics, such as bifidobacteria and lactobacilli, have been shown to reduce symptoms of irritable bowel syndrome. Additionally, several studies have found that probiotics can protect against antibiotic-induced diarrhea as well as constipation.
Yogurt can strengthen the immune system
Consuming yogurt regularly - especially if it contains probiotics - can strengthen the immune system and reduce the likelihood of getting an illness.
Probiotics also reduce inflammation in health problems such as viral infections and bowel disorders. Research shows that in some cases, probiotics can also help reduce the frequency, duration and severity of the common cold. Yogurt, which is fortified with vitamin D can further strengthen the immune system. Vitamin D helps prevent illnesses such as the common cold and flu.
Yogurt can protect against osteoporosis
Yogurt contains some essential nutrients for maintaining bone health, including calcium, protein, potassium, phosphorus and sometimes vitamin D. All of these vitamins and minerals are especially helpful in preventing osteoporosis, a condition that is characterized by weakening of the bones.
Yogurt may improve heart health
The fat content of yogurt is one of the reasons why its health benefits are a controversial topic. It contains mostly saturated fat, with a small amount of monounsaturated fatty acids.
Saturated fat was once thought to cause heart disease, but current research shows that this is not the case. There is no concrete evidence that the fat in yogurt is harmful. In fact, yogurt may even benefit heart health.
Some research suggests that consuming saturated fat from whole foods increases "good" HDL cholesterol, which can improve heart health. Other studies have found that yogurt intake reduces the overall incidence of heart disease.
Yogurt can help balance weight
Being high in protein, with the help of calcium, yogurt helps increase levels of appetite-suppressing hormones such as peptide YY and GLP-1. Additionally, several studies have found that yogurt consumption is associated with lower body weight, body fat percentage and waist circumference.
Other research suggests that those who consume yogurt tend to eat better overall than those who don't. This is partly due to its higher nutrient content compared to its fairly low calorie content.
Some people should be especially careful with their intake of yogurt, however, as it can cause adverse effects, especially in people with lactose intolerance or milk allergy.
With yogurt, you can make a great chia pudding, protein shake or healthy smoothie. Whatever you choose, don't doubt that it will be delicious.
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