Health Benefits of Yogurt

I usually avoid consuming raw organic milk directly and advise others to do the same. But given that remains a rich source of calcium, protein and other micronutrients, we have to find something positive about milk. And one that came to my mind is yogurt. But before moving to the health benefits, let us know about different types of Yogurts.

Different Types of Yogurt

• Low fat or non-fat – Low-fat yogurt is made from 2% of milk, whereas non-fat yogurt is made from 0% or skim milk.

•  Kefir – This yogurt is in liquid form, so you can easily drink it. It has probiotics and also can be made at home by adding the kefir grains to milk and leaving it for 12 to 24 hours to settle.

• Greek Yogurt – It is thick and creamy in texture and can withstand heat better as compared to regular yogurt. It is mostly used as a dip in Mediterranean style cooking dishes. Regular yogurt is strained to remove the liquid whey and make this yogurt. Due to the thicker concentration, it becomes rich in protein. On the other hand, due to straining it has little amount of calcium content. Greek yogurt is available in the market in low or reduced-fat, high fat, or non-fat.

• Skyr – Skyr, pronounced as ‘Skeer,’ is similar to Greek yogurt and is an Icelandic-style yogurt. It is very creamy and rich in protein and requires 4 times more milk to make it.

•  Frozen Yogurt – It is the best and most healthy alternative to ice cream. It also contains the same amount of sugar as regular ice cream. As per the National Yogurt Association, not all frozen yogurts contain live or active cultures. Some of them might be heat-treated.

• Non-dairy Yogurt  – This yogurt contains coconut milk yogurt and soy yogurt.

The Health Benefits of Yogurt

Yogurt is known as one of the healthy dairy products among all the other dairy items. Along with providing all the good and healthy nutrition like Vitamin B, calcium, and proteins, it also has a good taste. It is fermented milk that is inoculated with live healthy bacteria and can keep you surprisingly satiated and even prevent Type-2 diabetes.

According to Michael Murray, MD, these bacterias convert the lactose sugar in milk to lactic acid. Many studies have proved that consuming yogurt can improve lactose digestion in people with low intestinal levels of lactase. Lactase is actually the enzyme that is necessary to digest lactose.

Why Yogurt is considered Healthy & Beneficial?

Yogurt is considered healthy and beneficial due to its friendly bacteria, known as probiotics. This helps to keep a check on harmful bacteria that can cause damage to the body. In addition, probiotics help in managing the acidity level in the digestive system so that the bacteria that are harmful to the body don’t get the essential nutrients they need to survive.

Some of the healthy bacterias also have the ability to produce their own antibiotics that can kill the harmful bacterias, yeasts, and viruses. Research has found that the use of probiotics is helpful in treating diarrhea, allergies, eczema, diverticulitis, inflammatory bowel disease, and other health conditions.

The presence of friendly bacteria in yogurt can help in the absorption of nutrients. It also prevents respiratory infections, postoperative infections, and the growth of Helicobacter pylori, a bacterial pathogen linked to peptic ulcers and stomach cancer. Probiotics are also proven helpful to prevent various infections in newborn babies.

Plain yogurt is usually made from low fat or nonfat milk, while the flavored milk contains various sweeteners, fruits (from acai to pomegranate), or other flavorings. It is always advised to prevent the consumption of sweetened yogurts. These flavored yogurts contain a high level of sugar which decreases the health benefits of probiotics and promotes weight gain.

Always take yogurt containing Lactobacillus acidophilus, Streptococcus thermophilus, Bifidobacterium lactis, and  L. bulgaricus that has the presence of ‘live’ or ‘active’ bacterias in it.

Avoid the consumption of yogurt, which has been heated after culturing or pasteurized after adding bacterias, as it kills the live bacterias.

What are the creative ways of eating yogurt every day?

Though yogurt is delicious, eating it frequently can get boring. So, we have come up with some new ways of eating yogurt so that you can spice up the way you eat it.

•  Add Toppings

If you like to eat fresh or dried fruits, seeds, and nuts, then you can add any of them to the yogurt to make it interesting and healthier to eat. Or else if you want to make a restaurant-style yogurt dish, then you can also try to make yogurt parfait with blueberry puree.

• Use it as a base

Just think of using yogurt as a base for anything and everything. One way you can do so is by adding it as a base while making smoothies or homemade ice creams so that you can add extra protein to it.

•  Make it a healthy-swap

Yogurt is one of the best alternatives for sour cream, mayo, and other ingredients. Also, you don’t have to restrict yourself from being creative. For example, if you are short of butter or ghee, try adding yogurt to your whole-wheat toast.

• Add to boost protein intake.

You can add yogurt to any dish or eat it with anything to boost the protein intake in your diet. This might keep your stomach full till the next meal. You can add it to pancakes, waffles, baked goods, dips, oatmeal, dressings or chili and many more.

Tips for buying healthy yogurt

• Look for yogurt that is unflavored or contains low sugar.

All packaged food items contain sugar, so you must always keep an eye on their sugar content. Flavored yogurt contains 6 -8 grams of sugar; therefore, always opt for plain or unflavored yogurt to cut back the sugar.

• Check Probiotics

Always grab the yogurt that contains ‘living culture’ or ‘active culture’. This can improve the symptoms of IBS and make your gut healthy.

• Full Fat or Low Fat?

Actually, deciding which to eat is up to you as both are good in their own way. But apart from enjoying it, always ensure that you are eating it in moderation.