Yogurt is a fermented dairy product with a tart flavor and a thick, pudding-like texture. Its original Turkish name is Yoghurmak, which literally means "to thicken." Yogurt is a popular dairy product in many parts of the world, including the Mediterranean, northern Africa and the Middle East. Versatile, nutritious and protein-rich, yogurt may be eaten plain or flavored, added to recipes or used in dips and sauces.
Description
According to Vermont Dairy, yogurt is made by adding bacterial cultures to warmed milk which is left to gel or become yogurt. This process transforms the milk's sugar, lactose, into lactic acid. Lactic acid is responsible for the tart flavor of yogurt. Yogurt comes in non-fat, low-fat and full-fat varieties and may be flavored with fruit and/or natural or artificial flavorings. The lactic acid bacteria used to make yogurt, Streptococcus thermaphilus and Lactobacillus bulgaricus, may offer additional health benefits.
Basic Nutrient Values
According to the U.S. Department of Agriculture's National Nutrition Database, 1 cup or 8-ounces of plain, low-fat yogurt provides 154 calories, 4 g fat, 2 g saturated fat, 12 g protein, 17 g carbohydrates and 171 mg sodium. Yogurt is rich in several vitamins and minerals. One cup meets 23 percent of the Recommended Daily Value or DV for vitamin B12, 35 percent for riboflavin or vitamin B2, 16 percent for potassium, 35 percent for phosphorus and 45 percent for calcium.
Nutrient Benefits
Yogurt is rich in calcium, phosphorus and, if fortified, vitamin D. These nutrients are necessary for building and maintaining strong bones and teeth. Calcium and potassium help regulate blood pressure and are needed for muscle contraction. The B-vitamins, such as riboflavin, are important for energy metabolism and a healthy nervous system. Additionally, vitamin B12 is necessary for manufacturing new cells. Yogurt is also rich in protein, which is necessary to form the structure of cells, tissues and muscles.
Arthritis and Enhanced Immunity
Lactobacillus has beneficial effects in inflammatory diseases. According to a study published in the Journal of Nutrition in August 2004, laboratory animals fed yogurt with large amounts of lactobacilli had the least amount of arthritic inflammation, while those fed plain yogurt experienced only moderate inflammation. Milk had no effect.
According to an article published in the Journal of Applied Microbiology in June 2006, some of the beneficial effects of consuming lactic acid bacteria in the form of fermented foods such as yogurt include improving digestive health, enhancing immune system function and reducing the risk of developing certain types of cancers, such as colon cancer.
Selection and Storage
Pasteurization kills harmful bacteria but also kills lactic acid bacteria, which reduces the health benefits. In order to still enjoy these benefits, look for yogurts that feature the claim "live active cultures" on the label. The best option is to choose yogurts that have no artificial colors, flavorings or sweeteners. According to Clemson University, you should keep yogurt stored in its original container in the refrigerator. If unopened, yogurt will last about one week past the expiration date.
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