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Yogurt is a popular dairy product made by fermenting milk in a yogurt bacterial culture. The bacteria ferment lactose (a natural sugar in milk) and produce lactic acid. This curdles the proteins in milk and results in the tangy taste and texture of yogurt. Yoghurt can be made from different types of milk.
Yogurt provides calcium and protein and can improve healthy probiotic gut bacteria. Many health benefits – including irritable bowel syndrome (IBS) and osteoporosis (reduced bone density and mass) – depend on the type of yogurt.
This article covers the health and nutritional benefits of yogurt and who should avoid it.
Photographer, Basak Gurbuz Derman / Getty Images
Yogurt Nutrition
Yogurt nutrition varies widely depending on the type. Yogurt made from skimmed milk is considered fat-free. Yoghurt is made from full fat whole milk.
One cup of low-fat yogurt contains:
- calories: 154
- Fat: 3.8 grams (g)
- Protein: 12.9 g
- Total sugars: 17.2 g
- Calcium: 448 milligrams (mg)
- Magnesium: 41.6 mg
- Phosphorus: 353 mg
- Potassium: 573 mg
- Sodium: 172 mg
- Folate: 27 micrograms (mcg)
- Vitamin B12: 1.37 mcg
Types of Yogurt
The different types of yogurt are made from different types of milk. They can also differ in how they are prepared.
Low Fat or No Fat
Low-fat and non-fat yogurt are made from 2% (low-fat) and skimmed milk (non-fat), respectively. Adding a bacterial culture to milk will curdle the mixture and give it a tangy taste. Most types of low-fat or non-fat yogurt have a smooth, creamy texture.
Kefir
Kefir is a fermented yogurt drink with a thinner texture than traditional yogurt. It has a longer fermentation process, with grains blended into it. It has a tart flavor and may feel a little bubbly.
Greek yogurt
Greek yogurt is strained to remove liquid and whey (a type of protein found in dairy). It has a thicker consistency than other types of yogurt. It is also richer in protein and has a more tangy taste. One serving of Greek yogurt has 20 g of protein.
Skyr
Skyr is an Icelandic yogurt that is thicker than Greek yogurt and has a tangy flavor. Skyr has more pressure than Greek yogurt, which makes it so thick.
Frozen Yogurt
Frozen yogurt is traditional yogurt that has been frozen. It can be enjoyed as an ice cream. Some brands may add extra sugar since frozen yogurt is slightly tangier than ice cream.
Non-Dairy Yoghurt
Non-dairy yogurt is made from a plant source such as almonds, coconut cream, oats, cashews, or soy. Like dairy yogurt, these non-dairy alternatives are made from bacterial cultures. Many varieties have a large amount of added sugar, so check the nutritional information before choosing one.
How to Choose a Yogurt that’s Healthy for You
Not all yogurt brands are created equal. When shopping for yogurt, consider avoiding the ones with artificial sweeteners. Plain yogurt has no flavor or added sugar. Add a mixture of berries, dried fruits, nuts, or seeds to give plain yogurt more flavor.
Benefits of Yogurt
Yogurt has several potential health benefits. It contains vitamins and minerals such as calcium, phosphorus, potassium and folate. It is also rich in protein, which keeps you full and supports your metabolism. Eating yogurt helps the body feel fuller throughout the day.
Digestive Health
Yoghurt is known for its digestive health benefits due to the bacterial cultures it contains. Many types of yogurt contain probiotics, beneficial bacteria that improve gut health.
People with irritable bowel syndrome may experience improved symptoms when they eat yogurt regularly. The probiotics in yogurt may also relieve symptoms of chronic diarrhea or constipation.
Osteoporosis and Bone Health
Yoghurt is rich in calcium, essential for healthy bones and teeth. It is important to eat foods high in calcium to strengthen your bones and reduce the risk of osteoporosis.
Yoghurt does not naturally contain vitamin D but can be fortified with it. Vitamin D helps the body absorb calcium. It also improves immune health and reduces the risk of heart disease.
Blood pressure
Eating yogurt regularly may improve heart health and lower blood pressure. Most types of yogurt contain B vitamins such as vitamin B12 (cobalamin) and vitamin B2 (riboflavin) which protect against heart disease and lower the risk of congenital neural tube defects.
Yogurt also contains phosphorus, magnesium, and potassium. These minerals help regulate blood pressure and metabolism.
Immune Health
Yogurt contains probiotics that may strengthen the immune system by reducing inflammation. Chronic inflammation is linked to several health conditions and infections.
A word from Treble
To eat more yogurt, add some to a smoothie for a protein-packed breakfast or top Greek yogurt with fresh berries and granola for a parfait. Plain yogurt is also a healthy swap for mayo and heavy cream in dips, soups and sauce recipes.
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Who Should Avoid Yogurt?
Yogurt has some potential health benefits, but it’s not for everyone. You may need to avoid yogurt if you have a chronic health condition that causes problems with dairy.
Lactose intolerance
People who are lactose intolerant cannot consume many types of dairy. This condition occurs when the body does not produce enough lactase, an enzyme that breaks down the lactose in milk and yogurt. People who are lactose intolerant may experience digestive problems such as abdominal pain and diarrhoea.
In addition, yogurt with live probiotic strains tends to have less lactose than other dairy products. This is because the probiotic bacteria will break down some of the lactose during the fermentation process. For this reason, some lactose intolerant individuals find that they can tolerate yogurt in moderation.
Milk Allergy
People who are allergic to casein or whey, the proteins found in milk. Yogurt also contains these proteins. Dairy can cause a serious allergic reaction such as hives, swelling, and trouble breathing (anaphylaxis). People with a milk allergy cannot safely eat yogurt.
Added Sugar
Many types and brands of yogurt have added sugar. This is especially true for some of the types of obesity. Consuming too much sugar is associated with a higher risk of chronic health problems such as diabetes and obesity.
If you have a chronic condition that is affected by sugar, such as diabetes, you may need to limit your yogurt intake.
Summary
Yogurt is a dairy product made by fermenting milk in a bacterial culture. The bacteria, called a yogurt culture, ferment the natural sugar lactose, which produces the creamy, tangy texture and flavor of yogurt.
Common types of yogurt include non-fat, low-fat, Greek, kefir and non-dairy. Yogurt has several potential health benefits, including improved digestive, heart and immune health. If you have a milk allergy, yogurt is not safe for you. People who are lactose intolerant may not be able to enjoy yoghurt.
