Yogurt is a centuries-old concoction that has long been a staple of Mediterranean, Indian and French diets and has long been thought of as a health food. Yogurt can be a boon to your diet, supplying you with a rich supply of nutrients you need in a delectable cup of sweetness. Be careful though; some yogurt products are loaded with extra sugar, and some are treated in such a way to eliminate the bacteria that make them healthful in the first place.
Nutrient-Rich
Yogurt contains nine essential nutrients: protein, calcium, potassium, vitamin D, riboflavin, phosphorus, vitamin A, vitamin B-12 and niacin. One cup of yogurt supplies 8 g of protein, more potassium than a banana, and nearly one-third of the calcium you need in an entire day. Few foods pack that kind of nutritional content in so small of a portion, and fewer still in one that is pleasing to the palate.
Tangy But Easy to Digest
Depending on your preference, the tangy taste of yogurt can be an advantage or disadvantage. The tartness happens because yogurt is essentially milk that has been infused with live and active cultures, including Lactobacillus bulgaricus and Streptococcus thermophilus. These cultures create lactic acid from milk sugar, causing the tanginess. The same process makes yogurt easy to digest for lactose intolerant people because it involves breaking down lactose into two more easily absorbed form. Yogurt culturing also helps you better absorb calcium and B vitamins.
Healthy Gut and General Health
The active cultures in yogurt add "good bacteria" to the intestinal tract. You may have heard them referred to as "probiotics." They are live microorganisms. When you eat them, they help stop "unfriendly" bacteria from overgrowing in your gut. This can help fight gut-related problems like diarrhea, irritable bowel syndrome and vaginal yeast infections. Because of their protective effect in the gut, yogurt contributes to colon health and lowers your risk of colon cancer. Because it binds to bile acids, yogurt can also help lower your cholesterol. In addition, when you take antibiotics, you strip your gut of healthful bacteria, so eating yogurt can help replenish them. Yogurt can also boost your immune system.
Sugar, Calories and Heating
Some yogurt products are relatively high in calories and contain added sugars, including high fructose corn syrup. Others have added coloring and other fillers that make them less healthful. Watch out for yogurts labeled as fat-free, because food manufacturers often substitute sugar when they take fat out. In addition, if the package says the yogurt has been heat treated, that means it was pasteurized after the culturing process. This would kill the probiotics.
Versatility
A major advantage of yogurt is its many applications. It can be substituted for higher fat foods like mayonnaise, creams, sour creams and ice cream. In addition, it can be mixed in cold soups, used to liven up salad dressings, or provide the base for vegetable dips, and it can be a healthy dessert topping.
References
- AskDrSears.com: 10 Reasons Yogurt is a Top Health Food
- CBS News; The Skinny on Yogurt and Your Health; Keri Glassman;Oct.12, 2009
- MayoClinic.com; Is It Important to Include Probiotics in a Healthy Diet?; Katherine Zeratsky, R.D., L.D.; April 17, 2010
- National Institute of Health Office of Research Services: Yogurt
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