Upon my research on yoghurt, I discovered that this popular food, popular among both children and adults, is regarded as a superfood due to its numerous health advantages.
I recall how my sister and I would go out of our way to find Greek yoghurt to add to our regular meals; at the time, we were looking to thicken out our bums and hips. I took it upon myself to scour the web for the best workout and nutrition plans and read previous members’ reviews.
Apparently! We did everything we could to acquire weight in the “right places,” and eating yoghurt was a top focus.
Yogurts are high in protein, calcium, vitamins, and probiotics, which can improve intestinal flora. These can provide bone and tooth protection as well as aid in the prevention of digestive issues.
Probiotics, on the other hand, have been discovered to strengthen and boost the immune system.
Brief History of Yoghurt
Are you aware that yoghurt is fermented milk that originates in Eastern Europe but is now enjoyed worldwide? The French dubbed it “the milk of eternity” because it was thought to have curative properties and to extend the lives of those who consumed it.
On the other hand, France is regarded as Europe’s largest yoghurt consumer, followed by Ireland, with the average person consuming about 21.3kg and 13.2kg per year, respectively.
The yoghurt market has seen tremendous boost in recent years, owing to yoghurt’s image as a healthy choice for snacking or meals, as well as a treat or dessert.
Globally, health and wellness trends have however, increased the popularity of naturally low-sugar variety such as Greek yoghurt, fat-free yoghurts, high-protein products, and has broaden it offers in cholesterol-lowering and added-nutritional-value yoghurts as well as promoting healthy weight gain or loss.
Although, dairy-free and plant-based products are also in high demand, and this extends beyond traditional vegetarian/vegan consumers.
How is yogurt produced?
Yogurt is made with healthy bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus they ferment a certain quantity of milk which converts lactose to lactic acid.
Lactic acid which is formed coagulates the proteins in milk, giving it a thick texture and a sour taste.
Yogurt can now be served plain, sweetened, or flavoured with a choice of fruits. Yogurt can be used in a variety of recipes as well as smoothies.
Interesting Facts to know about Yoghurt
- Yoghurt is made by fermenting milk with yogurt culture.
- Numerous health benefits such promoting bone health and aiding digestion.
- Not all Yoghurt is considered healthy to consume. Those without added sugar or unnecessary additives can be regarded as healthy and also be an addition to your daily meal, however, some products have high quantities of processed sugar and other ingredients that may be harmful to health.
- Some yogurts contain active, living bacteria known as probiotics, which can help keep the intestines healthy.
- Yoghurt products that go through heat treatment have no active bacteria, reducing the health benefits. Yogurt-covered raisins are an example.
- Yogurts contain calcium, vitamins B6 and B12, riboflavin, potassium, and magnesium. The amounts depend on the type.
Is it safe to eat yoghurt every day?
Yogurt is a healthy food that depends largely on how largely you consume it and the type of yogurt too.
Yoghurts which are high in protein, calcium, vitamins, and living culture, or probiotics, can help improve gut microbiota. These can provide bone and tooth protection as well as aid in the prevention of digestive issues. On a weight-loss plan, low-fat yogurt can be a good source of protein.
Types of yogurt
There are different types of yogurt in the market today.
- The Greek yogurt
Greek yoghurt is thick and creamy. It can withstand heat better than regular yogurt and is often used in Mediterranean-style cooking and dips.
The result is higher protein content, due to its thicker concentration, but the extra straining leads to lower calcium content.
Greek yogurt is available in full fat, reduced or low fat and non-fat or zero percent.
2. Low fat or non-fat
Low-fat or non-fat yoghurt is made with about 2 percent milk. While non-fat yoghurt is made with zero percent or skimmed milk.
3. Kefir
Kefir is a liquid yoghurt made solely for drinking. It contains probiotics and can be easily made at home by adding kefir grains to milk and soaking it to rise for about 12 to 24 hours.
4. Frozen yogurt
Frozen yogurts are often seen as a healthful alternative to ice cream. However, numerous frozen yogurts contain the same amount of sugar or more as regular ice cream.
Additionally, according to the National Yogurt Association, not all frozen yogurts contain live and active cultures that are probiotic. Some are heat-treated yogurts, which have already killed the live and active cultures in them.
Skyr or Skeer
Similar to Greek yogurt, skyr, pronounced “skeer,” is an Icelandic-style yogurt that is packed, cream, and rich in protein. Compared to regular yogurt, skyr requires about 4 times the amount of milk to make and contains 2 to 3 times more protein. It can also be fatten
When is yogurt bad for health?
Not all yogurts are healthy. Those with no added sugar or extraneous additives can be a healthy addition to the meal, but some brands have excessive amounts of added sugar and other additives that may be harmful.
Natural yogurt is a low-calorie, high-nutrient, protein-rich food.
10 Health Benefits of Eating Yoghurt :
- Helps Boost the Immune Naturally:
Yogurt helps strengthen the immune system and protects the body from a variety of diseases. Yogurt also helps combat gastrointestinal diseases as well as respiratory disorders such as the common cold, flu, and even cancer.
Yogurt contains magnesium, selenium, and zinc, all of which are proven to boost immunity.
- Therapeutic for Healthy Bones:
Yogurt is loaded with calcium, making it an excellent choice for bone health. Eating yogurt at regular intervals preserves bone mass and strength, lowering the incidence of fractures and osteoporosis.
- Aids Digestion
Do you know that yogurt is effective in treating lactose intolerance, constipation, inflammatory bowel disease, and infections caused by Helicobacter pylori bacteria?
Consuming yogurt every day can help keep your bowel movements regular and improve your body’s flora. It can also kill harmful bacteria in the gut and make your digestive system healthier.
- Can Help Reduces Appetite and boost Weight loss:
The high protein content found in yogurt can fill us up, quell hunger, and help us consume fewer calories since we feel fuller for longer, which, in turn, stimulates weight loss.
- Helps to control blood sugar levels:
When you eat homemade unsweetened yogurt frequently, it aids in the regulation of blood sugar levels and is very beneficial to those with type 2 diabetes mellitus.
- Helps Reduce Inflammation:
Do you know that if you eat yogurt daily, it can help lower the risk of inflammation in the body? Most autoimmune illnesses, including diabetes, cancer, and arthritis, are caused by inflammation.
- Contains Probiotics
Some yogurts have probiotics added to them. Probiotics are a type of healthy living bacteria that benefit the gut tract. They help regulate the digestive system and reduce gas, diarrhea, constipation, and bloating stomach.
Some research has suggested that probiotics can boost the immune system, also help with weight management, and reduce the risk of cancer in an individual.
Consuming yogurt and other probiotic foods may enhance absorption of vitamins and minerals.
However, the two most common bacteria used in fermenting milk into yogurt are Lactobacillus bulgaricus (L. bulgaricus) and Streptococcus thermophiles (S. thermophiles), but many yogurts contain additional bacterial strains.
Disclaimer: The above information written in this article is solely meant for informational and educational purposes only. The article written/published does not intend to diagnose, treat or cure any disease and should not be treated as medical advice. Seek Professional help when necessary.
References:
“National Yogurt Association“
“The University of Toronto“
“Mayo Clinic“
“Web Images“
