How much do you know about yogurt? Have you ever tried the homemade one? Scroll down and discover in the following paragraphs which are the nutritional and health benefits brought about by a daily dose of yogurt!
A cup of good natural yogurt can be one of life’s simplest, yet most pleasing foods – many of us appreciate its chalky creaminess cut by the clean, refreshing, mild acidity. Nuances among yogurts made with different kinds of milk are interesting – snowy-white goat’s milk, sharper sheep’s milk yogurt, and buffalo milk yogurt, which tastes like a richer version of the standard cow’s milk.
Yogurt – How it’s made?
We all know that yogurt is a dairy product obtained through the bacterial fermentation of milk; however, fewer people are aware of the fact that yogurt can be produced even from non-animal milk, such as soy milk, nut, and coconut milk, or almond milk. In different parts of the world, animal milk does not come from cows only – buffalo, goat, mare, camels, and yaks have also appreciated sources of milk.
Regardless of the type of milk used, the bacteria contained in the “yogurt cultures” produce lactic acid, which in turn will act on the proteins in milk to structure them in the characteristic texture we are all familiar with.
In Western culture, the milk is heated almost to the boiling temperature to destroy undesirable bacteria and to damage the milk proteins in a way that facilitates the action of the bacteria, which is added after the milk has cooled to about 45 °C. The word itself, yogurt, comes from a Turkish verb meaning “to be curdled or coagulated; to thicken”.
Supermarket shelves are loaded with low-fat yogurts, but generally, the full-fat versions will win out for their superior flavor and texture. Low-fat yogurts often have starches, gums, and even gelatin added to improve the texture once the fat is removed.
One cup of regular cow milk yogurt (approximatively 245g) has 137 calories and 18.8g of carbohydrates, all of which are sugars. To the 14g of protein 0.4g of fat is added, accompanied by 2.5 mg of Omega-3 fatty acids and 9.8mg of Omega-6 fatty acids.
Concerning yogurt’s vitamin content, one cup contains 4% of the daily necessities of vitamin C (2.2mg), 1% of the vitamin K, and 34% of your body’s need for riboflavin. Additionally, there are traces of niacin (0.3mg), vitamin B6 (0.1mg), folate (29.4mg), choline (37.2mg), and pantothenic acid (1.6mg).
Yogurt is also rich in minerals, of which it contains a great variety. In the same cup you will find 488mg of calcium, accounting for 49% of your daily necessary; 385 mg of phosphorus (38%), 625 mg of potassium, 46.5mf of magnesium, 189 mg of sodium, 2.4 mg of zinc, and traces of selenium and fluorides.
To conclude, 245 g of yogurt consists of 209 g of water, 2.9 f ash, 4.9 mg cholesterol, vitamins, minerals, proteins, and carbohydrates. Nutritionists agree upon the fact that consuming yogurt is much healthier than drinking milk. At the same time, it is important to know that many lactose-intolerant people are allowed to enjoy yogurt since much of the lactose in the milk has been already transformed into lactic acid.
Why Is Yoghurt Good For Your Body?
There’s almost no part of the human organism that doesn’t benefit from the healthy effects produced by the lactic bacteria in yogurt. The list of medical recommendations includes immune system support, less constipation, normalized stomach acidity, lower body fat, and protection against antibiotic-associated diarrhea or food poisoning bugs.
At the same time, yogurt will provide you with a fresher breath and will strengthen your teeth, nails, and bone system. Another benefit of daily yogurt consumption is that it may reduce the risk of high blood pressure.
Being a highly nutritious food, yogurt provides not only a wide range of vitamins and minerals but also some important appetite-satisfying protein. For this reason, it counts as an extremely healthy snack, strongly recommended for fat control and even during weight-loss diets.
One 2005 study has revealed that obese people who ate three servings of low-fat yogurt a day have lost 25% more weight than the control group. They have also lost up to 81% more abdominal fat!
Rich And Natural Source Of Calcium
Moreover, modern clinical investigations have revealed that yogurt is very beneficial in promoting good gum health, because of the lactic acids. Not to mention that the high calcium content works towards preventing bone damage, fractures, and osteoporosis. Decades ago, calcium has been shown to have beneficial effects on bone mass in people of all ages, being extremely recommended in women at menopause.
Nutritionists explain that the lactic acid in yogurt is the perfect medium to maximize the levels of calcium absorption. If you still need more calcium, try and supplement your diet with some more vitamin D and make sure you get enough sun exposure when possible.
Health Benefits of Bacteria Cultures
In addition, the active bacteria cultures in the yogurt help the gut, by alleviating a number of gastrointestinal conditions, among which we can count lactose intolerance, constipation, colon cancer, inflammatory bowel disease, and even the widespread Helicobacter Pylori infection. H. Pylori is a kind of harmful bacteria that infects the stomach and the upper regions of the small intestine; these infections may lead to ulcers and definitely increase the risk of developing stomach cancer. You should also take note that the lactobacillus in yogurt feeds the intestines, maximizes nutrients you can absorb into your body, ensures the digestive system stays healthy, and stabilizes the immune system.
Simultaneously, yogurt is effective in discouraging vaginal infections, as well as in their later treatment. Candida or yeast vaginal infections are a common problem among women taking antibiotics or those suffering from diabetes.