Plain yogurt is a dairy food, produced by fermenting milk. Yogurt was always eaten plain until the 1930s, when fruit jam was added as a way to prevent yogurt from spoiling too quickly, according to the NBC Today show's diet and nutrition editor Madelyn Fernstrom, Ph.D., CNS. Live cultures and milk, either whole, low-fat or skim, are the only ingredients in plain yogurt. Usually, the more ingredients yogurt has, the less nutritious it is.
Child-Friendly
Pediatrician and author Dr. William Sears says that even children who are picky eaters will eat yogurt in a dip, as a topping or in a smoothie. Yogurt is a versatile food, and it provides a balance of protein, carbohydrates, fats and minerals. Toddlers enjoy dipping finger foods, and may enjoy a nutritious and flavorful yogurt dip. Another good snack for children is fresh fruit with a plain yogurt topping. Yogurt mixed with high-fiber, low-sugar cereal or granola is a healthy breakfast for children heading off to school.
Substitute for Less-Healthy Foods
Use nonfat or low-fat plain yogurt as a substitute in recipes calling for less-healthy ingredients. Use it instead of sour cream for baked potatoes, or substitute it for oil, butter, milk or sour cream when baking waffles, pancakes, muffins or cakes. Compared to sour cream, plain yogurt is much lower in calories, fat and cholesterol. A container of plain yogurt has half the calories, twice the protein and more calcium than a container of fruit-added yogurt of the same size. Plain yogurt also has few if any fillers and no sugar. Instead of using ice cream, try blending plain yogurt and fresh fruit to make shakes and smoothies.
Immune system
The lactobacteria in plain yogurt may boost your immune system by stimulating infection-fighting white cells in the bloodstream and thwarting the growth of harmful bacteria and fungi, according to pediatrician Dr. William Sears.
Calcium
Plain yogurt is a rich source of calcium. In conjunction with the care of a doctor and any prescribed medications, the calcium in yogurt may help improve bone mass, fight osteoporosis and maintain a healthy blood pressure. Yogurt's live cultures can increase calcium absorption; one cup of plain low-fat or nonfat yogurt, containing 400 mg of calcium, can provide 40 percent of the recommended daily amount of calcium, more than a full glass of one percent or nonfat milk.
Gastrointestinal Health and Digestion
The lactobacteria in yogurt can contribute to colon health, as it seems to reduce the effects of harmful substances in the intestines before they become carcinogenic. Yogurt may also aid in healing lactose malabsorption problems caused by an intestinal infection or other gastrointestinal disorder. Live-culture yogurt may decrease diarrhea in children and adults. It can also aid in digestion, and may be tolerated by individuals with lactose intolerance.
Protein Source
An 8 oz. container of plain yogurt contains about 10 to 14 g of protein, which is 20 percent of many people's daily requirement of protein.
Probiotics
If you're taking antibiotics, consider eating yogurt that contains live or active cultures. The probiotics, or good bacteria, in yogurt can minimize the negative effects of antibiotics, which kill not only harmful bacteria but also the healthy ones in the intestines.
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