Yogurt - how it is useful, which one is better to choose and how to eat it correctly

About yogurt

Yogurt (tour: yoğurt) is a very valuable dietary fermented milk product for the body, obtained by fermentation.

Natural yogurt is made exclusively from high-quality fresh milk and a starter containing cultures of lactobacilli bulgaricus and lactobacilli thermophiles, and sometimes Lactobacillus acidophilus (this culture is not added to all yogurts, but sometimes it is added additionally, this microorganism is very useful for the colon, so look for Lactobacillus acidophilus in the list of yogurt ingredients), the amount of these cultures in the finished product at the end of the shelf life is at least 1 * 10^7 CFU (colony-forming units) per 1 g of product. (addition of food additives, fruits, vegetables and their processed products is allowed). In the process of processing milk protein, these bacteria produce nutrients necessary for the human body, lactose contained in milk is converted into lactic acid, and yogurt acquires its unique taste.

At the same time, yogurt is absorbed better than whole milk (by about 60%), and yogurt has a longer shelf life than milk, since lactic acid acts as a natural preservative.

As a result of bacterial activity, yogurt contains much more vitamin B12, vitamin B3 and vitamin A than milk. B vitamins are necessary for obtaining energy from food, normal functioning of the nervous system and regulating blood cholesterol levels. Vitamin A helps keep your skin and eyes healthy and is also essential for fighting infections.

Svetlana Dimitrieva, Deputy Director of the Research Institute of DP of the Russian Agricultural Academy:

“Lactic acid bacteria tend to suppress the growth of harmful microflora, which is why they are so useful for digestion and for the intestines. That is why preservatives are not used in yoghurt in principle - they are simply not needed there, because harmful microbes are dealt with by healthy ones. Unfortunately, not all manufacturers are knowledgeable enough in such matters, and it is easier for them to play it safe and “boil” yogurt than to take the risk and produce a “live” product. “And we end up buying and eating yoghurts, thinking that we are taking care of our health, but in fact we are not bringing any benefit to the body.”

Regular consumption of natural yogurt provides the body with the necessary amount of nutrients and vitamins. You can add fresh fruits and berries to natural yogurt, and you can use it as a dressing for vegetable dishes.

The history of this ancient product is shrouded in legends. The first mention of yogurt dates back to approximately 6000 BC. In Ancient Greece and Rome, yogurt was an indispensable attribute of a gourmet feast.

Yogurt came to medieval Europe from the Mongols, becoming widespread there both as a nutritious food product and as an effective means of traditional medicine.

Fermented milk is also mentioned in the chronicles of the Crusades, where the legend is told that King Francis 1 of France owes his miraculous healing to a medicine based on yogurt and prescribed to him by a doctor from Constantinople.

In the USSR, yogurt has been produced since the 20s of the 20th century, and was sold in pharmacies as a medicine. The countries of the Balkan Peninsula, or rather ancient Thrace, are considered the birthplace of modern yogurt.

Traditionally, yogurt should be made only from milk and culture. By the way, both cow's and sheep's milk can be used, and goat's milk yogurt will be useful for allergy sufferers. Traditional yogurt has many benefits, containing protein, probiotics, phosphorus, magnesium and calcium. For people who are lactose intolerant and for those who have given up animal products, various variations of vegetarian yogurts and kefir are now on sale, for example, coconut milk or soy yogurt. Many companies now make such products, enriching them with additional vitamins and probiotics. You can also prepare them at home, for this it is advisable to have in your kitchen arsenal a sourdough starter or a yogurt culture starter, as well as, preferably, a yogurt maker, high-quality natural ingredients and clean hands.

The main ingredient, in addition to milk , is sourdough; it can be store-bought, pharmacy, or home-made.

Ready-made jars of starter contain bacteria of certain strains. Store-bought sourdough naturally differs from the one you prepare yourself; there are very few living bacteria in store-bought yogurts and sourdoughs.

Your own starter is convenient and healthy. After preparing yogurt at home for the first time, you can set aside a little product and cook with it next time. However, you need to remember that such a starter needs to be stored in an airtight container and for no more than 3 days. It can also be stored for several months in the freezer without losing its beneficial properties.

How is yogurt made and what is it like?

It is believed that yogurt was made back in the era of Ancient Rome. In order to make a classic variety, you need milk and a starter culture that contains thermophilic streptococcus and Bulgarian lactic acid bacillus.

Now this product is widespread, and the requirements for its production and composition may differ in each country. Thus, the traditional Bulgarian variety has a strictly observed recipe that prohibits the use of pectin, milk powder and other ingredients officially permitted in many other countries.

Among the variety of yoghurts, the following types stand out:

• natural - really made only from milk and sourdough;
• fruit - with the addition of berries, fruits or syrups based on them;
• flavored – using artificial flavors and sweeteners.

The most common are the so-called “non-living” varieties. They are subjected to thermal treatment and preservation, which allows them to be stored for several weeks or even months - this is convenient and beneficial for both manufacturers and buyers. But their benefits, unfortunately, cannot be compared with “live” products. In the production of the latter, only live bacteria are used, they do not contain preservatives, and the shelf life is only a few days.

What are Bioyogurts - what is their difference?

This is a product with higher physiological and biological value.

When producing bio-yogurts, in addition to Streptococcus lactic acid and Bacillus bulgaricus, bifidobacteria or Bacillus acidophilus or other probiotics are also used. The amount of probiotics must be at least 10⁶ CFU per 1 g of product at the end of the shelf life. Probiotic microorganisms are live microorganisms used for therapeutic purposes, as well as food products and dietary supplements containing live microcultures. Probiotics are mainly bifidobacteria and lactobacilli, but there may also be other microorganisms, such as yeast. Probiotics not only have a positive effect on the human body, but also help produce vitamins, antibiotics and other physiologically active substances.

Yogurts can be enriched with additional products (vegetables , fruits, honey, marmalade, dried fruits, etc.), and may contain flavorings and food additives. You can find: fruit (vegetable) yogurt; flavored yogurt. All these types of yoghurts can be fortified. They are mainly enriched with vitamins C and A, but a multivitamin complex can also be added. Bioyogurts and fortified yogurts have increased physiological value because they are enriched with biologically active components.

Excessive consumption of yoghurts containing 3 times more sugar than normal can cause serious harm to the body and lead to the development of diabetes.

Composition and calorie content

The calorie content of a store-bought product varies, depending on the fat content of the milk and flavoring additives, but, as a rule, we are talking about 60-70 kcal per 100 ml.

The energy value of homemade milk, made from fresh and full-fat milk, will be higher – 150-200 kcal.

Natural yogurt contains:

• vitamins A, C;
• B vitamins;
• amino acids;
• potassium;
• calcium;
• magnesium;
• phosphorus;
• iron;
• lactic acid.

What you need to know about yogurt

It was yogurt that received the exclusive title of the healthiest dairy product [3]. Advertising, parents, the Internet, pseudo-nutritionists tell us that this is the healthiest dessert that improves digestion, removes local fat deposits, saturates the body with useful vitamins/nutrients, makes hair beautiful, teeth healthy, and life much brighter [4].

Content:

• What you need to know about yogurt
• Do all yoghurts carry hidden dangers?
• How and from what to make healthy yogurt
• Is yogurt a dietary food?
• The connection between yogurt and probiotics

According to statistics, 1 person eats about 40 kilograms of this dairy product per year. Every consumer imagines himself to be absolutely healthy and literate (from the point of view of rational food consumption), but, unfortunately, he is very mistaken.

If we exclude the harm from the milk itself, then yogurt is a concentrated mixture stuffed with chemicals, flavorings, handfuls of sugar and flavor enhancers [5]. Even small children in kindergartens understand that you can endlessly look for fruit in “fruit yogurt.” Instead, fragrances, food colorings and other identical natural substitutes are placed in jars. Artificial essences excite our taste buds much more than ripe kiwis or rich raspberries. So-called “natural” fruits, even if they are actually included, go through a long process of processing, which completely kills the beneficial properties, depriving the product of both taste and smell.

1 serving of yogurt contains about 20 grams of lactose (natural sugar) and 15 grams of artificial sweeteners [6]. As a result, the product acquires a high glycemic index, provokes sharp jumps in blood glucose, increases the risk of obesity, and the occurrence of heart and vascular pathologies.

The author of the book “The China Study,” Dr. Colleen Campbell, has proven a direct link between the consumption of cow’s milk-based yoghurts and the development of cancer.

Milk, as the main component, transfers a certain list of properties to derivative products. These properties can be both positive and negative. Milk contains the hormone insulin-like growth factor (IGF-I), which affects cancer. The hormone stimulates the rapid growth and spread of cancer cells, which leads to lightning-fast infection and deterioration in human health.

Those who struggle with acne or are very sensitive to allergens should also exclude yoghurt from their diet. Scientists have proven that eating dairy products and having a clean face are completely incompatible concepts. The skin, as the largest organ, does its best to hint to a person that harm not only settles inside, but also comes out. Observe your own body’s reaction: if after a few spoons of yogurt you suffer from acne, irritation, redness or subcutaneous pimples, exclude the product from your diet. Clean skin and a healthy body are much more important than temporary food pleasures.

Beneficial features

It is not surprising that the rich composition of yogurt helps our body:

• improve the functioning of the gastrointestinal tract;
• remove toxins and waste;
• do not allow harmful bacteria to multiply in the stomach;
• increase immunity;
• balance the intestinal microflora.

Regular consumption of lactic acid product reduces cholesterol, improves brain activity, increases concentration and visual perception.

Don't limit yourself to just yogurt, because milk is used to make such healthy treats as kefir, fermented baked milk and yogurt.

Improves the functioning of the digestive system

Certain types of yogurt that have not been subjected to heat treatment contain probiotics - live cultures of beneficial microorganisms.

Research shows that yogurt is rich in lacto- and bifidobacteria, which improve the absorption of lactose (according to official data, up to 25% of the world's population suffers from lactose intolerance). As a result, dyspeptic disorders (bloating, nausea, stool disorders) caused by lactase deficiency are eliminated.

American scientists have proven that probiotics contained in yogurt can relieve the symptoms of irritable bowel syndrome.

With the use of yoghurts with probiotics, there is a decrease in the level of intestinal discomfort caused by various reasons, a decrease in the severity of flatulence, and an increase in the frequency and volume of stool.

It is also important to note that the probiotic bacteria present in yogurt increase the population of beneficial microorganisms in the intestines, as a result, the growth of pathogenic and opportunistic flora is inhibited. This leads to a decrease in the incidence of infectious and inflammatory diseases of the digestive tract.

Yogurt is an important source of probiotics, which not only maintain microflora balance and reduce the incidence of dyspeptic disorders, but also participate in the processes of food digestion.

What are the benefits of thermostatic yogurt?

The thermostatic method of producing fermented milk products implies that the starter is added to the milk base, already packaged in separate jars. This process requires more time and expensive equipment, but the product you buy is thicker and richer.

The thermostatic method is contrasted with the tank method: the yogurt mass is prepared in large containers and poured into individual packaging only after fermentation is complete. In order for the product to evenly fill the cups, it is mixed well - this explains the more liquid consistency.

Yogurts from around the world

Different nations make drinking fermented milk products in their own way. There are many variations, it’s difficult to list them all, so we’ll focus on the most popular ones.

Skyr

. Its homeland is Iceland. The consistency of the product resembles fatty sour cream or curd mass.

Leaven

. Manufactured in Russia, Belarus, Ukraine. It differs from kefir in the large number of lactobacilli it contains.

Greek yogurt

. As the name suggests, it is produced in Greece according to local recipes. It has a thick consistency, contains a maximum of proteins and a minimum of carbohydrates.

Jamid

. A Bedouin product containing a large amount of dry matter. It is made from sheep's milk and looks like cheese.

Turkish yogurt

. Like jamid, it is rich in dry matter.

Yofu

. A soy product with a large number of variations. It is even made with coconut and almond milk.

Australian yoghurt

. Has a soft creamy consistency. It is most often eaten with honey.

What are the benefits of Greek yogurt?

If you love sour milk, you will love this delicacy.

It has a thick texture because the whey is filtered out during production. This product is somewhat reminiscent of sour cream, but surpasses it in benefits.

It is low in fat but high in protein: up to 8 g per 100 g, as opposed to 4 g in a regular product.

It is perfect for normalizing the microflora of irritable intestines. It can be used for diabetes, since the proportion of sugar in it is also small.

Promotes weight loss

According to Canadian scientists, yogurt increases the circulation of special anorectic hormones (glucan-like peptide and peptide YY) in the blood. These substances suppress the feeling of hunger. As a result, a person consumes less food, and his weight gradually decreases.

Frequent consumption of yogurt has been shown to be associated with lower body weight and waist circumference. In addition, the percentage of fat mass is significantly lower among lovers of this product.

Yogurt is extremely convenient because it can be eaten both in the morning on an empty stomach, and late in the evening or even at night.

Thus, yogurt promotes weight loss and can be used to prevent and combat obesity.

How to choose

To buy a truly healthy fermented milk product, follow these recommendations.

• Check the production date - try to buy yoghurts that have been made recently, and avoid those that expire in a day or two.
• A high-quality drink is made from natural, not powdered milk; it does not contain dyes, flavors or thickeners.

Remember: starch and gelatin, which make yogurt thicker, will not cause any particular harm to your health, but you should not expect any benefits from them. This also applies to powdered milk, used even by the world's most respected brands. It's not dangerous, but it can't compare with the real rustic one.

• The trade name will also tell you what the quality of the treat is: if the package says not “yogurt”, but “milk drink” or “yogurt product”, then it may be worth looking for more natural options.

Important! After purchasing, yogurt should be stored in the refrigerator. The shelf life of an already opened package does not exceed a couple of days.

Saturates the body with protein

1 cup of yogurt contains about 12 grams of protein. This is a fairly high figure when compared with other fermented milk products.

Proteins are not only a valuable building material for the whole body, but also have a beneficial effect on body weight. The combination of proteins with unsaturated fats present in yogurt, according to scientists, leads to a decrease in body weight.

According to foreign studies, compliance with the daily protein intake (from 1.2 to 1.6 g/kg) improves the functioning of the digestive system, reduces the incidence of cardiovascular diseases, and normalizes metabolism in general.

The most beneficial is Greek yogurt, which is characterized by its high protein content, viscosity and thickness due to the removal of whey. American experiments have found that consuming Greek yogurt reduces appetite, prevents hunger in the next few hours and, as a result, leads to a decrease in the incidence of metabolic syndrome.

Yogurt (especially Greek) is rich in proteins, which helps control appetite and promote weight loss.

Benefit for adults

High-quality yogurt is beneficial for both men and women. Its main value is to improve digestion and, if necessary, solve problems with constipation.

It is an integral part of any diet. This fermented milk product relieves heaviness in the stomach, speeds up metabolism, and is suitable for a healthy snack or light dinner. Even in a drink with high fat content there are not many calories, but it helps you cope with hunger and gives you energy.

Women who regularly consume natural yogurt and other high-quality milk products high in calcium and phosphorus note stronger nails and improved hair condition.

The protein contained in this delicacy allows those who frequently visit the gym to quickly build muscle mass.

Features of taking yogurt for breakfast and at night

Nutritionists and doctors do not recommend eating yogurt in the morning on an empty stomach. This will be an extra burden on the body. During this period, all systems are capable of starting work independently. It is best to drink the drink after a hearty breakfast, then he will be able to:

1. ensure complete digestion;
2. help improve food absorption;
3. protect the body from dangerous pathologies;
4. unload the pancreas;
5. charge the body with energy.

It is better for people with problems such as diarrhea, flatulence, and diabetes to avoid eating yogurt.

A fermented milk drink will be an excellent snack in the evening. It will also reduce heaviness in the stomach, calm the nervous system, and prevent insomnia. It is worth remembering that you need to drink yogurt with a fat content of no more than 2.5% 2-3 hours before bedtime in limited quantities.

Benefits for children

Typically, yogurt is introduced into children's diets after the baby turns one year old. At this age, the body already easily digests fermented milk products. But I still advise starting complementary feeding with this treat under the supervision of a pediatrician, because the child may be allergic to lactose.

The healthiest, natural delicacy will strengthen bone tissue, allow the young body to grow better, and also increase immunity and protect against seasonal colds and viruses that children encounter on playgrounds and in kindergarten.

Source of valuable minerals and vitamins

Yogurt is rich in almost all the nutritional components that are needed for the smooth functioning of the body of adults and the normal development of children.

1 serving of yogurt (about 245 g) contains half the daily value of calcium.

Irish studies demonstrate that adequate calcium intake can increase bone density and slow down the loss of valuable minerals. The effect is especially noticeable in older people, as well as in postmenopausal women.

The fermented milk product is rich in vitamins B2 and B12. According to scientists, cyanocobalamin (B12) is extremely important for the full development of the fetus during pregnancy. This biologically active substance also protects the gastric mucosa from damage caused by eating “junk” food.

Yogurt saturates the human body with phosphorus, magnesium and potassium. These minerals are extremely important for the course of all metabolic processes, maintaining blood pressure and bone mineral density.

According to Japanese scientific works, regular consumption of phosphorus has a beneficial effect on the health of bones, cardiovascular and urinary systems.

A special role is played by vitamin D, which is abundant in live yogurt cultures. According to research, vitamin D increases bone mineralization and reduces resorption activity.

Thus, yogurt contains all the valuable minerals and vitamins that are necessary for the body to function properly.

Application in home cosmetology

Yogurts are used very often in folk beauty recipes, because they are so easy to buy. But to create effective skincare products, you need to take a natural fatty product without any flavoring additives.

Mask for problem skin

The lactic acid contained in the product helps get rid of many of the imperfections of oily skin. It is not without reason that this ingredient is widely used in industrial cosmetology.

For a homemade mask you will need:

• 2-3 tablespoons of natural yogurt;
• 1 tablespoon of mashed fresh cucumber;
• 1 yolk.

Mix all the ingredients well and apply evenly on your face. Keep it on for 20 minutes, then rinse with warm water and wipe the skin with a mild toner.

Harm and contraindications for use

First of all, yogurt can be harmful to human health in case of lactose intolerance or an allergic reaction to the product. There are a number of contraindications to consuming fermented milk products, namely:

• chronic bloating;
• stomach upset;
• ulcer;
• duodenal diseases;
• gastritis;
• age up to 1 year.

The longer the shelf life of yogurt, the fewer useful components it contains and the more flavors and various food additives that help the product not to sour. In addition, the fruits that are included in store-bought yogurts do not have any beneficial properties and in most cases cannot be called natural products.

Bifidobacteria, the most valuable component in the product, disappear after a few days of storing yogurt, therefore, after the specified time, nothing useful remains in the fermented milk product.

In addition, store-bought yoghurts contain a large amount of sugar, which destroys tooth enamel, irritates the mucous membranes and does not contribute to weight loss.

© Boyarkina Marina — stock.adobe.com

Recipes for healthy eating

Fresh spinach salad with mozzarella

• 2.3 g Protein
• 5.9 g Fat
• 3.6 g Carbohydrates
• 70.5 kcal

15-20 min.

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• #dinner
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How to make at home

After I began to read the ingredients of store-bought yogurts more carefully, it became clear that it was time to make this delicacy myself. This is the only way to be sure that the base will be natural, high-quality milk, and that the packaging will not contain unnecessary flavorings or sweeteners.

Natural fruity

You will need:

• cow or goat milk;
• sourdough (you can use ready-made sour cream or use natural sour cream);
• your favorite fruits or berries.

Watch the video tutorial at the link:

1. Bring the milk to a boil, and then cool to 40 degrees.
2. Then add the starter, mix well, close the container tightly and place in a warm place for 6 hours.
3. Finely chop berries or fruits into the finished yogurt.

In a slow cooker

It's even easier to make yogurt in a slow cooker.

1. Boil the milk, then cool it to 40 degrees.
2. Add starter or natural yogurt to it (at the rate of 3 tablespoons per 1 liter of milk) and mix thoroughly.
3. Pour the resulting mixture into special cups made of heat-resistant material.
4. Place the containers in the multicooker on the “Yogurt” mode.

Depending on the model, you may need to select the “Heating” mode to 40 degrees and add water to the multicooker.

It usually takes 6-7 hours to prepare the product.

Increases bone strength

Yogurt contains a lot of calcium, valuable amino acids, potassium, phosphorus and vitamin D. It is these substances that prevent bone loss and reduce the risk of developing osteoporosis and fractures.

British scientists recommend eating yogurt to prevent microelements from being washed out of the bones.

To maintain the health of the musculoskeletal system, scientists advise consuming fermented milk products every day.

The following daily norms are given as a guide:

• 3 servings of homemade (or natural store-bought) yogurt, 125 g each;
• 200 ml of milk, 125 g of yoghurt and 35 g of hard cheese.

It is necessary to add yogurt to your diet on a regular basis to maintain the mineral composition of bone tissue and prevent fractures.

Harm

The popularity of yogurt is also explained by the fact that it has virtually no contraindications. It should be avoided by people with lactose allergies, but you can find this treat in stores without milk sugar.

If you have gastritis and pancreatitis, give preference to low-fat varieties and be sure to consult your doctor.

Remember that yogurt owes its healing glory to its natural forms, and store-bought products with a shelf life of several months will be of little use.

Supports Cardiovascular Health

For a long time it was believed that the high content of saturated fats in fermented milk products negatively affects the functioning of the heart, as it contributes to the formation of atherosclerotic plaques. However, recent scientific research has completely refuted this theory.

American scientists note that all dairy products (including cheese) reduce the risk of developing cardiovascular diseases.

Yogurt helps normalize the lipid profile, thereby preventing the development of atherosclerosis of large vessels and the manifestation of pathologies such as myocardial infarction or stroke.

It has been proven that fermented milk product increases the concentration of high-density lipoproteins and inhibits the formation of low-molecular-weight lipoproteins.

It is also noted that the inclusion of dairy products in the diet leads to a decrease in blood pressure (mainly systolic). The effect is similar to the effects of angiotensin-converting enzyme inhibitors. Thus, yogurt can be considered as an alternative to drug therapy in the early stages of the formation of hypertension.

Yogurt protects the vascular bed from the formation of cholesterol plaques and lowers blood pressure. The combination of these effects reduces the risk of severe cardiovascular diseases that can lead to death.

Yogurt with bifidobacteria benefits. Lactobacilli

The intestinal mucosa of any person is a habitat for a huge number of different types of bacteria that can harm the body or, on the contrary, be beneficial. Bacteria that are beneficial include lactobacilli (or lactobacilli), which enter the body mainly from fermented milk products.

By the way, lactobacilli are the first microorganisms that a newborn encounters in his life: passing through the birth canal, the baby receives these beneficial microbes from the mother.

Benefits of lactobacilli

• Transformation of lactose, which is contained in the whole product, directly into lactic acid, which provides favorable conditions for the complete digestion of food.
• Prevention of the development of intestinal diseases. The fact is that lactobacilli produce substances that have pronounced antibiotic properties that suppress the growth of putrefactive bacteria.
• Reducing the risk of developing cancer. Thus, lactobacilli suppress the functions of enzymes that affect the formation and reproduction of cancer cells.
• Strengthening the immune system through the synthesis of vitamin K, thiamine, riboflavin, iron, calcium, selenium and iodine.
• Improving metabolism and metabolic processes.

BUT! One should not attribute miraculous properties to lactobacilli, remembering that products containing these bacteria are only an auxiliary measure in the treatment of diseases of the digestive system and dysbiosis.

What foods contain lactobacilli?

Lactobacilli provoke lactic acid fermentation, which is why they are widely used in the production of fermented milk products.