Yogurt is one of the most simple, natural health foods out there. It often gets forgotten in the fad diets, but it has much to offer in the way of nutrition. It is a dairy product created from the bacterial fermentation of milk. Fermentation of the milk sugar, lactose, produces lactic acid which reacts with milk proteins, creating the tangy taste and textures unique to yogurt. While yogurt, or yoghurt, was originally discovered by Turkish nomads around 4,500 years ago, it is a common food item around the world now.

The Culturing Process

Dairy yogurt is produced using a culture of Lactobacillus bulgaricus and Streptococcus thermophilus bacteria. Milk is heated to 80°C to kill any undesirable bacteria and to change the milk proteins so that they set together rather than form curds. It is then cooled to about 45°C. The bacteria culture is added, and this temperature is maintained for 4 to 7 hours for fermentation. Soy yogurt, a non-dairy yogurt alternative, is made from soy milk through a similar process.

Nutritional Benefits

• Yogurt is nutritionally rich in protein, calcium, riboflavin, zinc, vitamin B6 and vitamin B12. It has nutritional benefits beyond those of milk, and can help increase the bioavailability of other nutrients in your body. These nutrients are must-haves for combatting aging and bone loss.
• Yogurt can help if you are lactose intolerant. Cultured milk allows for active enzymes to produce lactase, the enzyme lactose-intolerant people lack, and another enzyme contained in some yogurts, beta-galactosidase, also helps improve lactose absorption in lactase-deficient persons. The bacterial enzymes created by the fermentation process, partially digest the milk protein, casein, making it easier to absorb and less allergenic. Simply put, people who are moderately lactose-intolerant can consume yogurt without ill effects because much of the lactose in the milk precursor is converted to lactic acid by the bacterial culture.
• Eating yogurt can help decrease food allergies. Most of the time, food allergies are caused by the body’s production of antibodies (IgE) against something in the diet. Normally, a substance in our bodies called interleukin (IL-12) prevents this, but sometimes food is recognized as something foreign and can provoke an immune response. A recent study showed that consuming Lactobacillus can increase IL-12, decrease IgE antibodies, and thus help prevent and treat food allergies.
• In adults, yogurt can reduce the risk of colon cancer. Because yogurt contains lactobacteria, and especially acidophilus, which promotes the growth of healthy bacteria in the colon and reduces the conversion of bile into carcinogenic bile acids, the more intestine-friendly bacterial cultures you introduce, the healthier your colon.
• Yogurt may also be used in preventing antibiotic-associated diarrhea. Especially in children, yogurt given with antibiotics has been shown to reduce the rate of diarrhea. When the healthy bacteria naturally found in the colon is depleted due to dosages of antibiotics, the bacteria cultures in yogurt can help replace the intestinal flora.
• Eating yogurt can help you lose weight. A study published in the International Journal of Obesity in 2005 found that the consumption of low-fat yogurt can promote weight loss, especially due to the calcium in the yogurt. The protein in yogurt can also help you feel full for longer. Try eating yogurt and a piece of fruit as one of your daily light meals as mentioned in these weight loss tips.
• Yogurt is believed to promote good gum health, possibly because of the effect of lactic acid present in yogurt and the probiotic effects of lactobaccili. A study done in Japan showed that subjects who consumed 55 grams or more of yogurt were less likely to develop periodontal disease.

Probiotics

Probiotic was a term coined in 1965 to describe substances that favor the growth of beneficial microorganisms in the body. Essentially, probiotics are the opposite of antibiotics. By reducing inflammation in the body, probiotics appear to be useful in treating a variety of gastrointestinal problems including inflammatory bowel diseases such as Crohn’s disease (or ulcerative colitis), ulcers, and irritable bowel syndrome. Flatulence and non-specific tummy aches can also be decreased through the consumption of probiotic rich foods.

What to Look For in Your Yogurt

• If you are replacing milk with yogurt, choose low calorie, high calcium, trans fat free, low saturated fat, and Vitamin D fortified brands.
• For a healthier gut, choose yogurts with “active” or “live culture” on the label.
• If you drink yogurt, think about one that is low in sugars and doesn’t replace sugar with artificial sweeteners. A good target is less than 5g of sugar per ounce, or less than 20g per 4 ounces or half a cup. Kefir is a great option, especially with a few drops of honey.

Yogurt Products and Alternatives

• Dannon and Yoplait are two of the big hitters, but there are many generic options for yogurt. Click on the links to see the nutrition facts on your favorite products.
• Frozen Yogurt with live cultures. Pinkberry and its look-alikes have discovered a way to make a delicious frozen variety of yogurt that contains many of the health benefits of more traditional yogurt products.
• Greek yogurt, Fage. Try this creamy variation of yogurt as a special treat. It is made out of real milk and heavy cream, no added sugars, but high in fat. It is wonderful mixed with honey or a small spoonful of jam.
• Soy yogurt, Silk Live! is an example from the soy line of yogurts. For those avoiding all lactose products, here is the probiotic option for you.
• Kefir (kee-fur) is a great alternative to yogurt that offers all of the great benefits of probiotics and lactic acid. Kefir has an ample supply of phosphorus, which helps us utilize carbohydrates, fats, and proteins for cell growth, maintenance and energy. Kefir is rich in Vitamin B12, B1, and Vitamin K. It is an excellent source of biotin, a B Vitamin which increases the absorption of other B Vitamins, such as folic acid, pantothenic acid, and B12.
• Yakult is another popular probiotic drink on the market from Japan. It has been around since 1935 but has only recently become accepted in the US. This is a personal favorite of mine, and I have been drinking it since I was a child.
• Check out US Probiotics for more information and facts on probiotics, and how to incorporate more yogurt products into your diet.