Yogurt Nutrition Facts and Health Benefits

What is yogurt?

The word yogurt is derived from Turkish word ‘yoğumak’ which means curdled or coagulated.  It origin was unknown but thought to have been invented in Mesopotomia around 5000BC.

Yogurt is one of the most popular fermented products all around the word, made by introducing live bacteria (Lactobacillus species) into the milk. It is mostly used in every cuisine or known as a staple food.

Source

Around 6000BC, yogurt health benefits have been wrote in Indian Ayuverdic scripts. Today, there are more than 700 products in Indian cuisine which is being made from yogurt & cheese. In 1905, a Bulgarian microbiology student, Stamen Grigorov discovered Lactobacillus bulgaricus bacillus. He observed this bacterium is not naturally found in human gut. Moreover, he also researched about the specific health effects of Lactic acid.

Now, let’s discuss about different varieties of yogurt.

Varieties of Yogurt:

• Low fat yogurt;-

The yogurt which is made from at least 3.25% milk fat is known as low-fat yogurt. It is being made from low-fat or skim milk. The milk which is used contains 0.5 5 milk fat.

• Light yogurt:

It contains ¼ less calories or 50% reduction in fat than regular yogurt.

• Swiss yogurt/Fruit yogurt:

Swiss yogurt is made by mixing fruit pulp with yogurt. To enhance firmness, stabilizer is added. This type of yogurt is also known as blended yogurt.

• Frozen yogurt:

It is a non-standardized food. Thus, it is not subject to Federal composition standards. It is made by fermented pasteurized milk with traditional yogurt cultures, until the proper acidity reached. Then, manufactures mixed it with pasteurized ice-cream mix of milk, cream and sugar, needed for desired consistency. This frozen yogurt base mix then can be blend with fruits.

• Greek yogurt:

Greek yogurt did not originate in Greek, although strained yogurt’ straggisto’is a staple food there. It is mostly used in Mediterranean cuisine and different sauces like tzatziki sauce.  Unlike plain yogurt, it is thick in consistency because it is strained to remove the liquid (whey). While straining the liquid some calcium loses, so it contains less calcium but double in protein. It has tangy flavor.

• Non-dairy yogurt/Lactose free yogurt:

This yogurt is made from other than animal’s milk such as soy bean milk, almond milk& coconut milk etc. It is good for lactose intolerant patient and if you are a vegetarian. These types of yogurts are usually low in sugar or naturally sweetened.

How to make Yogurt:

In the ancient yogurt was first made when nomadic herdsmen was carrying milk in pouches (made of animal skin). The pouches that were carried close to the body produce enough body heat, to activate the naturally occurring enzyme which ferments the milk. This produced the food that lasted longer than milk.

But in present, its procedure is different from past. In this procedure, the pasteurized milk is first heated to 110-115F temperature. Then cool it. After add in yogurt/bacterial strains and let it sit for several hours in a warm closed place. The bacteria convert the milk sugar (lactose) into lactic acid which curdled the milk and also develop its distinctive flavor. Thickeners & stabilizers such as gelatin and pectin are added, to enhance thickness and make it more flavorsome.

Nutrition Facts:

The nutrient content in 100g of plain, whole-milk yogurt is:

Nutrients	Amount
Calories	61
Water	88%
Protein	3.5g
Carbs	4.7g
Sugar	4.7g
Fiber	0g
Fat	3.3g

Yogurt contains high quality proteins (casein and whey) which has been known to lower the blood pressure or also easily absorbed in body. The fat present in yogurt is 70% saturated, which has numerous health benefits. Moreover, it also contains vitamin B12 (animal based yogurt only) and vitamin B2 while minerals include calcium and phosphorus.

Beside of these nutrients, it also contains robotics which provides a good gut feeling. It also has numerous health benefits such as strengthen immune system, improve digestive health. Lowers cholesterol level, reduces constipation, improve lactose digestibility and many more.

Health benefits of yogurt:

There are some health benefits:

• Improves digestive health:

As you know, yogurt contains robotics. These probiotics may help to treat diarrhea by restoring balance of intestinal flora.  The probiotics with bifidobacteria may lessen the symptoms of IBS & help reduce constipation. Probiotics also improves lactose indigestibility.

• Strengthen immune system:

Yogurt contains magnesium, selenium and zinc which give strength to the immune system. Vitamin D fortified yougurts also boost immune health because vitamin D known to prevent illnesses such as common cold flu.

• Improves heart health:

Yogurt consumption has been shown to reduce high blood pressure, which a major risk factor for heart disease. Thus improve heart health

• Improve bone strength:

The calcium found in yogurt improves one strengthening by improving the bone density . It also reduces the risk of osteoporosis which is an age factor. It also gives strength to teeth.

• Lowers blood pressure:

As, high blood pressure leads to many diseases. For this condition, yogurt is a best supplement. Studies reveal that it lowers the blood pressure. According to AHA, those people  who ate non-fat yogurt were 31% likely to develop high blood pressure than others.

• Weight loss:

Yogurt consumption induces alteration in colonic bacteria which ultimately result in weight loss. A study following 3 large cohorts for up to 20 years that included 120,877 men and women (free of obesity).

• Healthy and Beautiful skin:

Yogurt contains zinc, vitamin E and phosphorus, helpful in promoting smooth and healthy skin. Acne, which is caused by gut problems, is also fixed by yogurt which stimulates healthy and active gut.

Drawbacks:

There are few drawbacks of yogurt:

• Milk Allergy:

Those people who are milk allergic should avoid yogurt because the milk proteins in yogurt can trigger this allergy.

• Diabetes:

Low-fat yogurt contain abundant amount of sugars which lead to diabetes and also heart diseases. Due to this reason, it is best to read labels before buying it.

Quick ways to eat it:

There are several ways to eat it:

• Use in salads like tuna salad, vegetable salads, fruit salad etc.
• Use in preparation of gravies
• Make smoothie etc.

Sources:

• https://www.healthline.com/nutrition/foods/yogurt
• https://www.hsph.harvard.edu/nutritionsource/food-features/yogurt/
• https://www.medicalnewstoday.com/articles/295714.php
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5227968/
• https://www.wideopeneats.com/every-single-type-of-yogurt/
• http://www.aboutyogurt.com/index.asp?bid=27