It is often first pasteurized, then fermented with various live bacteria cultures, and incubated at a specific temperature to encourage bacteria growth. The culture ferments the lactose, the natural sugar found in milk. This produces lactic acid, which gives yogurt its distinctive flavor.
Yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota. Some argue that they could also impact brain functioning, too, although more research is necessary to confirm some of these claims.
In , researchers found that consuming yogurt may help protect against type 2 diabetes. Other types of dairy product did not appear to impact the likelihood of developing the condition. Other scientists have suggested that yogurt containing probiotic bacteria successfully protects children and pregnant women against the effects of heavy metal exposure. Non-dairy yogurts offer an alternative for people who do not consume dairy or animal products or have allergies or intolerances.
Yogurt contains less lactose than milk because the lactose is used up in the fermentation process. Not all yogurts are healthful. Those without added sugar or unnecessary additives can be a healthful addition to the diet, but some products have high quantities of added sugar and other ingredients that may not be beneficial. However, many manufacturers add sugar, artificial sweeteners, and other ingredients that are not healthful.
All yogurts contain some natural sugars, but consumers are advised to look for a product with less than 15 grams of sugar per serving. The lower the sugar, the better, as long as it does not contain any artificial sweeteners. Some studies have refuted the view that yogurt consumption is linked to good health, causing authorities to question whether health claims can be made for commercial purposes.
However, people who eat yogurt are more likely to have an otherwise healthy diet. Yogurt powder is heat-treated, and heat kills the beneficial bacteria. Yogurt coatings are made of sugar, oil, whey, and yogurt powder.
Low-fat, or reduced-fat yogurt, is made with 2-percent milk. Non-fat yogurt is made with zero percent or skim milk. Kefir is a liquid yogurt for drinking. It contains probiotics and is easy to make at home by adding kefir grains to milk and leaving it to stand for 12 to 24 hours. Greek yogurt is thick and creamy. It can withstand heat better than regular yogurt and is often used in Mediterranean-style cooking and dips.
The result is a higher protein content, due to its thicker concentration, but the extra straining leads to a lower calcium content. Compared to regular yogurt, skyr requires 4 times the amount of milk to make and contains 2 to 3 times more protein. The bacteria convert the sugar in milk, called lactose, to lactic acid, which thickens the milk and develops its distinctive tart flavor.
In the s, the Bulgarian microbiologist Stamen Grigorov discovered Lactobacillus bulgaricus bacillus , a strain of the bacillus bacteria not naturally found in the human gut that caused the fermentation of yogurt. He also researched the specific health effects of lactic acid.
Today, yogurt can be found in a variety of forms—including plain, but often with added fruit or sweeteners. Thickeners and stabilizers such as gelatin and pectins may also be added for a thicker texture and richer taste.
Individuals with lactose intolerance who cannot tolerate dairy products may be able to eat some yogurt because of its lower concentration of lactose. Fermentation by the bacteria breaks down lactose to lactic acid. Another option may be plant-based yogurts, which do not contain lactose. Yogurt offers several important nutrients including protein and calcium.
Epidemiological research on specific health effects of yogurt is still limited but a few studies suggest a benefit. In a study following three large cohorts for up to 20 years that included , men and women free of obesity and chronic diseases at baseline, yogurt consumption appeared to protect from weight gain.
Daily yogurt intake may also protect against heart disease and type 2 diabetes. The production of dairy foods places considerable demand on land, water, and other natural resources, and dairy-producing ruminant animals like cattle, sheep, and goats generate methane—a powerful greenhouse gas.
Along with fat content, flavor, and type of milk from which the yogurt is derived cow, goat, etc. The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.
Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. Source Of Protein Calcium Phosphorus B vitamins — riboflavin and B12 animal-based yogurt only Yogurt and Health Yogurt offers several important nutrients including protein and calcium.
Purchase Along with fat content, flavor, and type of milk from which the yogurt is derived cow, goat, etc. Plant-based or non-dairy yogurts. Stemming from the rise in popularity of plant-based non-dairy milks, yogurts made from soy, coconut, nuts, rice, and other plant foods have become more common on supermarket shelves. Note that not all plant-based yogurts undergo fermentation so they may not contain live bacteria.
Plant-based yogurts may be lower in protein, calcium, and other nutrients unless they are fortified, so check the Nutrition Facts label if these nutrients are important in your diet. Refers to foods, beverages, and supplements containing specific strains of live bacteria or microbiota. Food manufacturers may add additional probiotic strains for perceived health benefits. However, the exact amount of probiotics and strain of bacteria that yield a beneficial health effect will vary among individuals and is not well-researched.
CFUs or colony forming units. The number of living bacteria per gram. This is an indication of how many live bacteria are present in the yogurt at the time of manufacture. Some flavored yogurts contain more sugar in one serving than the daily recommended amount. The American Heart Association recommends no more than 25 grams for women and 36 grams for men. What about sugar-free flavors? Unfortunately, artificial sweeteners may not be any healthier than real sugar.
And eating super-sweet artificial sweeteners can set up your taste buds to crave more sweet stuff throughout the day. Your best bet is to avoid flavored yogurt and reach for the plain variety. What should you know before you hit that overwhelming dairy aisle? Unsweetened yogurt gets two thumbs up from many dietitians.
But some people are put off by its tart taste. Yogurt is a great source of nutrients, but flavored varieties can pack a sugary punch.
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