Yogurt is an ancient food which has been found during the reign of Genghis Khan, the founder of the Mughal empire. He fed his army with yoghurt as he believed that it made his army brave.
By the 20th century, scientists identified the health benefits of eating yogurt everyday and concluded that the bacteria in yogurt are helpful for better health and longevity.
Yogurt contains good bacteria and is a good source of calcium, protein and probiotics. It is also said that regular consumption of bacteria is associated with better immune system function, weight management, and reduced inflammation.
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Yogurt and Its Process of Making
Yogurt is a popular dairy product and has many health benefits, It is made by the bacterial fermentation of milk. The bacteria used to make yogurt are called “yogurt cultures,”.
These bacteria help to ferment lactose, the natural sugar found in milk. This process produces lactic acid, which is a substance that causes milk proteins to curdle, giving yogurt its unique flavour and texture.
Yogurt can be made from all types of milk. Varieties made from skim milk are considered fat-free, whereas those made from whole milk are considered full-fat.
Plain yogurt without added colourants is a white, thick liquid with a tangy flavour. On the other hand, plain, unsweetened yogurt offers many health benefits.
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Types of Yogurt
There are different types of yogurt.
1. Low Fat or Non-Fat Yogurt
Low-fat, or reduced-fat yogurt, is made with 2 per cent milk. Non-fat yogurt is made with zero per cent or skim milk.
2. Kefir Yogurt
Kefir Yogurt is a liquid yogurt for drinking. It contains probiotics and is easy to make at home by adding kefir grains to milk and leaving it to stand for 12 to 24 hours.
3. Greek Yogurt
Greek yogurt is thick and creamy. It can withstand heat better than regular yogurt and is often used in Mediterranean-style cooking and dips.
Greek yogurt is available in full fat, reduced or low fat and non-fat or zero per cent.
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4. Skyr Yogurt
Similar to Greek yogurt, skyr, pronounced “skeer,” is an Icelandic-style yogurt that is dense, creamy and high in protein.
Compared to regular yogurt, skyr requires 4 times the amount of milk to make and contains 2 to 3 times more protein.
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5. Frozen Yogurt
Frozen yogurts are often seen as a healthful alternative to ice cream.
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6. Non – Dairy Yogurt
Non-dairy yogurt alternatives include soy yogurt and coconut milk yogurt.
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Is Yogurt Good for You
Yes. Of course, that is what we would say. Eating yogurt daily is good for your health. Here are some of the health benefits of yogurt which we have listed.
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1. Source of Nutrients
Yogurt contains a lot of calcium, a mineral necessary for healthy teeth and bones. Just one cup provides 49% of your daily calcium needs.
As the National Institutes of Health recommends, men between the ages of 51 -71 should consume 1,000 milligrams of calcium a day and women 1,200 milligrams a day.
Eating yogurt every day is a quick and easy way to meet the requirements. It is also high in B vitamins, particularly vitamin B12 and riboflavin. Both the vitamins may protect against heart disease and certain neural tube birth defects.
One cup of yogurt provides 38% of your daily need for phosphorus, 12% for magnesium, and 18% for potassium. These minerals are essential for several biological processes, such as regulating blood pressure, metabolism and bone health.
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2. High in Protein
Yogurt provides a good amount of protein. Protein has supported metabolism by increasing your energy, or the number of calories that you burn throughout the day.
Saturated fat was previously believed to cause heart disease, but recent research shows that this isn’t the case. Nevertheless, fat-free and low-fat varieties of yogurt are still popular in the western part of the world.
Getting enough protein is important for appetite regulation. It increases the production of hormones that signal fullness. It may automatically reduce the number of calories you consume and would be beneficial for weight control.
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3. Appetite Control and Weight Loss
Yogurt may play a role in reducing the risk for type 2 diabetes partly by the replacement of less healthy foods in the diet, and its food matrix thus the effect of specific nutrients such as calcium and protein on appetite control.
Yogurt being a good source of protein can help regulate the appetite and indicate fullness, which would reduce overall calorie intake.
A recent study that was conducted on people consuming yogurt proved that if you replace an unhealthy snack in a day with yogurt, it will help you cut down on calories.
This also helps burn belly fat. Yogurt contains a ton of probiotics, which are the healthy bacteria that keep your gut operating at its optimal level.
Our good gut also gets you good sleep, a well-running immune system, improved mood, and even clearer skin.
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4. Anti-Inflammatory Effects and Fight Infection
If pieces of evidence are to be believed, then probiotic yogurt can have significant anti-inflammatory effects in diseases such as Crohn’s disease and ulcerative colitis. Some of the probiotic yogurt contains good bacteria that are linked with immunity boosting.
Some studies have suggested that regular consumption of probiotic foods may reduce the risk of infection in older adults and improve the response to flu vaccination.
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5. Faster Workout Recovery
Among all varieties of yogurt, Greek yogurt is considered the healthiest. It has the perfect ratio of protein and carbohydrate and is a brilliant post-workout snack.
If you have a bowl of Greek yogurt within 60 minutes of your workout, it releases amino acids that help repair muscles.
Tip: Have a glass of water with your yogurt and it improves the absorption of water by the intestines – thereby enhancing your hydration.
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6. Control’s Blood Pressure
Salt is the main culprit behind high blood pressure and if not monitored high BP can lead to serious health complications such as hypertension and kidney disease. The potassium present in yogurt helps eradicate excess sodium from our bodies.
A recent study suggested that low-fat dairy helped them keep BP issues at bay.
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Is Greek Yogurt Good for You
If you like the creamy texture of Greek yogurt, be sure you read the Nutrition Facts table on the container. Traditionally, Greek yogurt is strained with much of the carbohydrates drained off, leaving a higher protein offering, one with almost double that of regular yogurt.
Some Greek yogurts are only lightly strained or not strained at all, so watch out for thickening agents like corn starch in the ingredients list. The result is a product with much less protein than you might expect.
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Yogurt May Not Be for Everyone
While the health benefits of yogurt are many, it may not be good for everyone. If you suffer from some sort of milk allergy or are lactose intolerant, then be cautious before you consume it as it can lead to serious implications.
Yogurt is rich in nutrients and may boost your health when consumed regularly. It may help reduce the risk of some diseases, while also benefiting digestive health and weight control.
However, make sure to choose your yogurt wisely. For maximal health benefits, choose plain, unsweetened varieties that contain probiotics.
6 Health Benefits of Eating Yogurt Everyday: FAQ
Can You Freeze Yogurt
Fresh Yoghurt Freeze for up to 2 months. Then transfer the Yoghurt to an airtight container. Freeze pre-portioned amounts of yoghurt if you to use it for baking or smoothies. Fill this into ice cube trays with yoghurt and freeze for a few hours until sold.
How To Make Yoghurt
Yogurt is a popular dairy product and has many health benefits, It is made by the bacterial fermentation of milk. The bacteria used to make yogurt are called “yogurt cultures,”.
These bacteria help to ferment lactose, the natural sugar found in milk. This process produces lactic acid, which is a substance that causes milk proteins to curdle, giving yogurt its unique flavour and texture.
Is Yoghurt Good for You
Yes. Of course, that is what we would say. Eating yogurt daily is good for your health. Here are some of the health benefits of yogurt which we have listed.
1. Source of Nutrients
2. High in Protein
3. Appetite Control and Weight Loss
4. Anti-Inflammatory Effects and Fight Infection
5. Faster Workout Recovery
6. Control’s Blood Pressure
Is Greek Yoghurt Good For You
Yes, Greek yogurt is strained with much of the carbohydrates drained off, leaving a higher protein offering, one with almost double that of regular yogurt.
What is the Difference Between Yogurt and Curd
Yogurt and Curd are popular dairy products and have many health benefits.
Yogurt is made by the bacterial fermentation of milk. The bacteria used to make yogurt are called “yogurt cultures,”.
Curd or Dahi is made by curdling milk with edible acidic substances like lemon juice, vinegar and curd.
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