Yogurt or also known as yoghurt, is a dairy product prepared from the bacterial fermentation of milk such as Lactobacillus – a helpful class of bacteria that ferments milk into yogurt culture.
Yogurt starts as fresh milk or cream. It is often first pasteurized, then fermented with various live bacteria cultures, and incubated at a specific temperature to encourage bacteria growth.
This kind of bacteria is also known as ‘yogurt culture’, probiotic, or ‘good’ bacteria, and it is good for overall health and wellness.
The culture ferments the lactose, the natural sugar found in milk. This produces lactic acid, which gives yogurt its distinctive flavor.
There are many types of yogurt that provide varying levels of nutritional benefit.
TYPES OF YOGURT
- Low fat or non-fat – Low-fat, or reduced-fat yogurt, is made with 2-percent milk. Non-fat yogurt is made with zero percent or skim milk.
- Kefir – Kefir is a liquid yogurt for drinking. It contains probiotics and is easy to make at home by adding kefir grains to milk and leaving it to stand for 12 to 24 hours.
- Greek yogurt – Greek yogurt is thick and creamy. It can withstand heat better than regular yogurt. Greek yogurt is available in full fat, reduced or low fat and non-fat or zero percent.
- Skyr – Similar to Greek yogurt, skyr, pronounced “skeer,” is an Icelandic-style yogurt that is dense, creamy and high in protein.
- Frozen yogurt – Frozen yogurts are often seen as a healthful alternative to ice cream. Not all so-called frozen yogurts contain live and active cultures. Some use heat-treated yogurts, which kills the live and active cultures.
- Non-dairy yogurt – Non-dairy yogurt alternatives include soy yogurt and coconut milk yogurt.
For yogurts nutritional value in general, yogurts contain calcium, vitamins B6 and B12, riboflavin, potassium, and magnesium. The amounts depend on the type.
Yogurts can be high in protein, vitamins, and live culture, or probiotics, which can enhance the gut microbiota.
Yogurts are popular because they taste rich and creamy, the reality is that their benefits go beyond just their taste. Though, unprocessed yogurt has a same creamy texture yet has a sour taste.
SO BEFORE YOU TREAT YOURSELF IN SCOOP OF GOODNESS, CHECK OUT FIRST IT’S HEALTH BENEFITS!
1. IMPROVES DIGESTION
Due to the presence of active bacterial strains in yogurt, it is easily digestible. The probiotics produced by the lactic acid bacteria present in it, aid in alleviating constipation, diarrhea, inflammatory bowel disease, and even infections which may eventually lead to stomach cancer.
2. PROTECTS BONE HEALTH
Yogurt as a milk product contains a large dose of calcium, potassium and magnesium and has anti-inflammatory effect on the body that is essential for maintaining bone and dental health. Dairy products are also good for people suffering from osteoporosis, arthritis, and rheumatism.
3. IMPROVES BRAIN FUNCTION
Yogurt is rich source of probiotics that helps in enhancing mood and cognitive function. The rich source of potassium in yogurt is also essential for nerve health and maintains the fluid balance in your body.
(See also: 11 Foods to Eat to Increase Your Brain Capacity)
4. BOOST IMMUNITY
The probiotic strains of bacteria present in yogurt boost the immune system and reduce the incidence of infections, inflammatory diseases, and allergies.
5. PREVENTS VAGINAL INFECTIONS
Vaginal infections due to candida are commonly observed in diabetic women. The daily consumption of yogurt lowers the pH levels of the vaginal tract and prevents candida infections.
(See also: 5 Natural Remedies to Control Diabetes Better)
6. PREVENTS ANEMIA
The protein content in yogurt has been found to be higher than that of milk. It is also known to be more easily digestible than milk due to the partial breakdown of proteins, such as casein, by the fermenting bacteria.
(See also: Good Diet For People with Anemia)
7. AIDS ASTHMA
The anti-inflammatory properties in yogurts helps in relieving the symptoms of asthma. The probiotics in it significantly reduce the chances of fatal asthma attacks in physically active sufferers.
8. AIDS BAD BREATH
Yogurt is a natural remedy for bad breath and has reduced halitosis. Levels of plaque and gingivitis were also found to be lower among daily consumers of this dairy product.
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9. LOWERS HYPERTENSION
Yogurt shown to help lowering the hypertension by decreasing sodium absorption.
(See also: Must Not Be Eaten Food To Avoid High Blood Pressure)
10. LOWERS CHOLESTEROL LEVELS
Daily consumption of yogurt indicates a drop in serum LDL (bad) cholesterol levels thus may lead to reduce the risk of cardiovascular diseases.
(See also: Signs of Too Much Cholesterol )
11. WEIGHT MANAGEMENT
Yogurt augments fat loss and reduces central adiposity during energy restriction. It helps you feel full, and consequently, you avoid overeating. This not only helps to keep the weight in control but also reduces belly fat.
(See also: 31 Fat Burning Foods)
12. HAIR AND SKIN CARE
Yogurt, when applied topically, has been proven to reduce acne and skin rashes, and gives a healthy glow by reducing dark circles and closing pores. It is also beneficial for hair, as it soothes the itchy scalp and treats dandruff.
(See also: 6 Great Food Items To Clear Your Skin)
13. WORKOUT RECOVERY
Consuming Greek yogurt post workout helps in better recovery. If you have a glass of water with it, the water absorption rate is also increased.
Here are some tips for incorporating more yogurt into a healthful, nutritious diet. A healthful yogurt should have more grams of protein per serving than sugar.
14. WAYS TO ENJOY YOGURT
- You can use it as a dip for breadsticks, fruit kebab, or raw veggies.
Recipe Tip: Doughnut Sweet Yogurt Dip
- You can blend your favorite fruit with yogurt and enjoy a delicious smoothie. These smoothies make for a great post-workout recovery drink.
- You can add it for a healthy twist to your salad, use it as a substitute for mayonnaise in the dressing. You can also make creative dips by adding herbs.
Recipe Tip: Yogurt with Fruits
- You can layer dry or fresh fruits, cereals, and granola with yogurt.
- You can spread it over a slice of bread and fill your tummy in minutes.
- Or, you can just enjoy plain yogurt.
You could find some tips and cooking recipes that could incorporate yogurt in your diet in Panlasang Pinoy Recipes.
Check out also some other healthful Filipino food recipes that’ll surely hook you.
Yogurt, in general, is good for everybody. But, certain person may not be able to consume yogurt due to its effects.
If You Suffer from Any One of the Following Conditions, Namely:
- Lactose Intolerance,
- Milk Allergy, and
- Diabetics
Then, be cautious before you consume it as it can lead to serious implications.
(Read next: 7 Benefits of Calamansi and Why You Should Opt For Having A Stock)
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References:
- TNN. 2017. Times of India. “Top 10 Health Benefits of Yogurt”. 21 September
- Pressner, Amanda & Lawler, Moira. 2019. Shape. “12 Yogurt Health Benefits That Show Off Its Nutrition Power”. 22 March
- Patil, Kiran. Organic Facts. “12 Amazing Benefits of Yogurt”.
- Magee, Elaine. MPH, RD. WebMD. “The Benefits of Yogurt”.
