Yogurt is an often-recommended component of well-rounded diets. Anita Tull, author of the book "Food and Nutrition," says that yogurt offers quite a few nutritional and weight-loss benefits. It's also easy to keep on hand. Because many varieties of yogurt are now widely available in grocery stores, most people can get their hands on this super source of vitamins and minerals.
Yogurt
Yogurt is a fermented dairy product that's formed by adding bacterial cultures to milk. The culture thickens the milk by transforming its sugars into lactic acid. The lactic acid is what gives yogurt its trademark tart, sour flavor. Though it is available in a variety of flavors and fat contents, most health professionals recommend that you consume plain, unsweetened, low-fat or fat-free yogurt.
Vitamins and Minerals
Yogurt is a considerable source of protein, especially for those who eat little meat. It's also an excellent source of calcium, vitamin A and vitamin D. Yogurt contains all of the B-complex vitamins, as well as phosphorus, iodine, zinc and potassium.
Benefits
Yogurt has quite a few dietary benefits. The most well-known benefit is the effect of the live culture on the digestive system. The culture increases colon health and can lower the risk of colon cancer. Yogurt is also easier to digest than milk because the sugars are broken down by the culture. According to the website AskDrSears.com, yogurt can boost the immune system, decrease the occurrence of yeast infections and help you heal from intestinal infections.
Uses
Yogurt is a versatile food, and its many uses in the kitchen make it simple to incorporate into your diet. Of course, you can eat yogurt as-is, sweetened with a bit of honey and fruit if desired. Yogurt is also recommended as a starter food for babies who are shifting to solids because it's easy for them to digest. You can substitute yogurt for mayonnaise, sour cream or double cream in most recipes. It works well as a thickener in smoothies, as well as a garnish on soups, baked potatoes and meats.
Considerations
Though yogurt is easier for most people to digest that milk, it may not be appropriate for people who are following a lactose-free diet. Check with your doctor before incorporating yogurt into your diet if you're lactose intolerant. If you're eating yogurt for the digestive benefits, you may turn to a non-dairy option. Yogurt made with soy milk, while lacking in some of the vitamins and nutrients that cow's milk yogurt provides, usually contains the same active cultures.
References
- "Food and Nutrition"; Anita Tull; 1997
- "Nutrition Almanac"; John Kirschmann; 2006
- WHFoods.com: Yogurt
- AskDrSears.com: Yogurt
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