Yogurt has been a staple in the health food
culture since the 1950s. Yogurt starts as fresh
milk or cream that is often first pasteurized, then
fermented with various live bacteria cultures and
incubated at a specific temperature to encourage
bacteria growth. This bacteria convert the natural sugars in the milk
to lactic acid therefore giving yogurt its tangy taste and
then the yogurt is strained to remove excess liquid
and create the desired creamy consistency.
The Good of yoghurt
Yoghurt is loaded with vitamins. a significant source of potassium,
phosphorous, riboflavin, iodine, zinc, and vitamin
B5 (pantothenic acid). Yogurt also contains B12,
which maintains red blood cells and helps keep
your nervous system functioning properly.
"Vitamin B12 is found mostly in animal products,
such as chicken and fish, so strict vegetarians
can easily fall short," says Jackie Newgent, RD, a
FITNESS advisory board member and author of
Big Green Cookbook . Eating more yogurt can help
close the nutrient gap: An eight-ounce serving
contains 1.4 micrograms of the vitamin, about 60
percent of what adult women need daily.
Probiotic
yogurt is one of the most common ways to
consume the healthy bacteria beneficial to the gut
known as probiotics. Probiotics are effective in
regulating the digestive system and decreasing
gas, diarrhea , constipation and bloating.
According to some research probiotic can boost the immune system,reduce the risk of cancer. Keep in mind that the only yogurts that
contain probiotics are those that say "live and
active cultures" on the label. In most
cases, the number of live bacteria declines the
longer the product sits on the shelf.
A source of Calcium
It naturally contains calcium but the level of calcium differs. Calcium plays
a primary role in the development and maintenance
of healthy bones and teeth and is also important
for blood clotting, wound healing and maintaining
normal blood pressure.
Yoghurt can help beat anxiety and
stress reveals a new study
The Bad
Massive amounts of sugar and artificial sweeteners
On its own, yogurt is a low calorie, high nutrient
food packed with protein. However, many
manufacturers load their yogurts with sugar,
artificial sweeteners and unrecognizable
ingredients.
Always read the ingredients label and avoid heavily
processed foods as much as possible.
Manufacturers can stick whatever they want on a
package to make it look healthy, but they cannot
hide the actual ingredients. All yogurts will contain
some natural sugars, but look for a yogurt with
under 10 grams of sugar per serving.
Yogurt -flavored products
Packaged products like cereals and bars claiming
to be "made with real yogurt" contain only a small
amount of yogurt powder, which is heat-treated,
killing the beneficial bacteria that yogurt is known
for.
When yogurt is heated to 120 degrees F, the
beneficial bacteria are killed and no longer of
benefit. 2 The same goes for yogurt-covered
raisins, pretzels, granola, etc. All contain yogurt
"coatings" made from a combination of sugar, oil,
whey and yogurt powder.
Safe for lactose intolerance ?
People who experience discomfort, bloating or gas
after consuming liquid milk or ice cream can often
tolerate yogurt without symptoms. The lactose
content in yogurt is very low, and the bacteria help
the digestion process.
Try a small amount of yogurt (1/4 cup) first to see
how your body reacts. Because many people who
are lactose intolerant are calcium deficient, yogurt
can be a very important component of their diet.
Do You Know: Yogurt, yogourt, yoghurt
and yoghourt are all correct spelling depending on the area of the world
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