Food

Health Benefits of Yogurt

The yogurt is a product of the result of milk fermentation, wherein the sugar contained therein is transformed into lactic acid bacteria for digestion. This product is a thick, white, slightly acidic liquid, rich in nutrients. This super nutritious food originated in the Balkans thousands of years ago. However, its commercialization only began to take place after 1908.

There are several varieties of yogurt. The most common are those mixed with fruits, chocolates or just sweetened. There are also exotic flavors like churros and cookies.

Yogurt production occurs because lactobacilli present in milk perform the lactic function, in which milk sugar (lactose) is partially consumed by bacteria, resulting in an acidic fermented product. The increase in acidity causes the milk protein to coagulate, forming curds that are used in the manufacture of cheeses and yogurts.

YOGURT BENEFITS

The properties of yogurt are many for the body. As it is a food rich in bacteria beneficial to the body, it helps to regulate several basic health functions. This superfood helps to regulate various functions of the body, as the lactobacilli contained in it work as true soldiers, restoring the intestinal flora and expelling harmful bacteria into the body.

In addition to expelling bad bacteria, it also helps to recover the intestine, increasing the absorption of micronutrients. This increased intake of nutrients increases immunity, strengthening the body against various diseases.

Furthermore, as yogurt is a food pre-digested by bacteria, it is easily digested. Being an excellent food for people with gastrointestinal problems. We will now see what yogurt is for in our health.

  1. Strengthens bones : Milk has a lot of calcium, therefore, yogurt also has a lot of this mineral. Every 100 grams of this product there are approximately 121mg of calcium. Calcium, properly regulated, helps to prevent osteoporosis, preventing the loss of bone mass. It is also very important for children’s growth.
  2. Vitamin B-complex source : The B-complex vitamins are very important for maintaining muscle health and regulating body metabolism. They also help prevent depression, anxiety and fatigue.
  3. Protects the nervous system : Calcium also helps with muscle contractions and communication with the nervous system. In this way, they improve the cognitive function of the brain and generate more impulses, strengthening the nervous system.
  4. Promotes well-being : Milk has many lactobacilli responsible for the proper functioning of the intestine. This organ is responsible for 95% of all serotonin production in the body. Serotonin is the hormone responsible for happiness. If the bowel is sick or struggling, this hormone is not produced correctly and the person begins to feel sadder. Thus, yogurt, by promoting intestinal health, ends up generating well-being.
  5. Improves intestinal transit : These same lactobacilli are responsible for stimulating the intestine to work properly, improving peristaltic movements, promoting better intestinal transit.
  6. Protein source : Yogurt has a lot of protein, making it a perfect food to keep the body’s muscles healthy. Protein is also responsible for regulating the body’s hormones and boosting immunity.
  7. Helps in weight loss : As it is a healthy food, it helps in the proper functioning of the body, it helps to burn fat and promotes weight loss.

YOGURT HARM

Yogurt itself is a very healthy food, causing harm only to people who have allergies or intolerances to it. However, most yoghurts sold are ultra-processed, having large amounts of sugar and coloring.

The amount of sugar in some foods is so large that it exceeds the amounts found in soft drinks. Natural yoghurt, on average, has 5g of sugar for every 100g of product, however, fruit or children’s yoghurts have an average of 13g for every 100g of product. Sugar is not a very healthy food and is responsible for putting on a few pounds on the scale. For this reason, great care must be taken in the amount of consumption.

YOGURT NUTRITIONAL TABLE

For every 100g of this product there is an average of 51 kcal, being 1.9g of carbohydrates; 4.1g of proteins; 1.8g of saturated fat; 0.9 monounsaturated fat and 0.1g polyunsaturated fat. This food also has 143.1mg of calcium; 22ug of vitamin A; 0.9mg vitamin C; 11.3mg of magnesium; 13.8mg of cholesterol; 119mg of phosphorus; 71.3mg of potassium; 0.4mg of zinc; 0.2mg of riboflavin and 51.6mg of sodium.

TYPES OF YOGURT

There are several types of yogurt, the most common are made from milk. However, there are those made from plants, such as soy yoghurts. The difference between yogurts is due to the presence of more or less sugar, fat or other additives such as probiotics. Now let’s talk a little bit about the different types of yogurt and their differences.

  1. Natural yoghurt: This yoghurt is obtained from the fermentation of bacteria such as Streptococcus thermophilus and lactobacillus bulgaricus , without adding any other ingredients. This variety can be whole or skimmed, depending on the source product.
  2. Liquid yoghurt: This yoghurt is natural with the addition of yoghurt whey. In addition to this addition, it is also mechanically beaten to lose protein clots. The result is a liquid drink. In this variety, it is common to add fruit and sugar.
  3. Greek yoghurt : This variety is a form of natural yoghurt, yet more concentrated. For the manufacture of this, more whey is drained, forming a more pasty food than natural yoghurt.
  4. Skyr Yogurt : It is similar to Greek yogurt, but takes twice as much milk, resulting in a creamy yogurt. This type of yogurt originated in Iceland.
  5. Kefir Yogurt : This yogurt is the result of the fermentation of milk with kefir grains.
  6. Yogurt with probiotics : Yogurt fermented by bacteria such as Streptococcus thermophilus and lactobacillus bulgaricus with the addition of other probiotics beneficial to the body.
  7. Skimmed Yogurt : It is the resulting version from the fermentation of skimmed milk. It has less fat than plain yogurt.
  8. Diet yogurt : This type is more liquid, does not contain sugar, but has more fat.
  9. Lactose-free yogurt: It is the normal yogurt version for people with lactose intolerance.

HOW TO MAKE YOGURT

To make yogurt is very simple. You can use the enzyme or even a pot of natural yoghurt ready-made. Today we will teach you a recipe with sugar-free natural yogurt. This recipe only takes 2 ingredients and is very easy to make.

Ingredients:

  • 1 liter of integral type A and
  • 1 jar of unsweetened natural yoghurt (170g)

Preparation mode:

  1. Heat the milk without letting it boil;
  2. Mix the plain yogurt pot with warm milk and let it rest for 12 to 24 hours (the plain yogurt should be at room temperature);
  3. Sometimes, stir to see consistency;
  4. After acquiring the desired consistency, place it in the refrigerator;
  5. When it’s cold, it can be served with fruit, granola or any other ingredient you like.

YOGURT RECIPES

There are numerous recipes that use yogurt. The most famous are related to sweets. Its most common uses are in recipes for ice cream, cakes, pies and paves. Yogurt can also be used in savory recipes and is the basis of many cold salad dressings and hot sauces. Yogurt can also be consumed fresh with granola or spread on bread.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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