Yogurt – especially Greek yogurt – is widely recognized as a health food due to its beneficial nutrients and probiotics. It is a versatile ingredient that can be added to a variety of nutritious meals. Consumed by millions of people around the world, yogurt is a fermented food made by mixing milk with live bacteria (probiotics).
This good bacteria converts the milk’s natural sugar (lactose) into lactic acid which coagulates the milk, giving yogurt its characteristic texture and tangy flavor. Because of these popular health benefits, consumer demand for yogurt is higher than ever.
Today’s yogurt aisle offers a variety of flavors and ingredients. But what are the health benefits of natural yogurt?
Reema Pillai is a personal dietitian at Fit & Co, a London-based dietitian. She explains that curd provides important nutrients like protein, vitamin B12, calcium and potassium. Because it is a fermented food, it is also a good source of probiotics. These support the diversity and population of our healthy gut bacteria, which improves digestive health and immunity.
probiotics
Rich in probiotics, natural yogurt contains good bacteria that improve digestion and boost your immune system.
calcium
Yogurt is a good source of calcium – a mineral that the body needs to keep our bones strong. Calcium is also essential for muscle movement, blood circulation, hormone release, and for your nervous system to function.
vitamins
Dairy curd is rich in vitamin B12 (riboflavin). This type of vitamin helps convert food into energy, boosting our metabolism and keeping cells functioning. Many yogurts are also rich in vitamin D, which is important for bone health.
potassium
Yogurt is rich in potassium – a mineral that balances fluids, supports nerve function and regulates blood pressure.
protein
Protein is made up of amino acids that help repair muscles and bones. Eating yogurt can increase your protein intake – especially Greek yogurt which has an even higher protein content.
Studies show that natural forms of yogurt can promote gut health, strengthen your immune system, and even help manage conditions like osteoporosis, heart disease, and diabetes. However, not all yogurt is healthy – even if it says so on the label.
Pillay says: “Some yogurts are marketed as being low-fat or fat-free, and although they are low in calories, they often contain added sugars or sweeteners to alter the taste by removing the fat.
“Any flavored yogurt may be sweetened using sugar, or some type of sweetener, so it’s important to check for these flavored yogurts before purchasing.”
Flavored and Fruity Yogurt
Some products, such as flavored or store-bought fruit yogurt, often contain added sugar. In stark contrast to the health benefits listed above, eating too much sugar can harm your health and increase your chances of obesity, diabetes, and heart disease. The combination of fruit and yogurt may seem like a healthy choice, but the added sugars and flavored syrups found in the fruit compartment of a yogurt pot will significantly increase its sugar content.
artificial sweeteners
While sugar-free options may sound good, research shows that yogurt containing artificial sweeteners can disrupt your gut function and contribute to weight gain.
low/fat yogurt
Low-fat or fat-free yogurts often come with added sugar to improve taste and compensate for the lack of fat. It’s worth noting that full-fat yogurt can still be part of a healthy diet when consumed in moderation.
When it comes to choosing yogurt, it is important to choose one with good bacteria. Pillai suggests checking whether the label includes phrases like ‘live’ and ‘active’ culture, or the names of certain bacteria in the ingredient list.
The most popular bacteria are known as:
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Lactobacillus.
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Streptococcus.
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Bifidobacterium.
She adds: “These bacteria are known to provide health-promoting effects, and can be found in many yogurts such as Greek and Icelandic yogurt, as well as kefir.”
What to look for on the label:
plain curd – Such as Greek yogurt – it is less likely to contain added sugar and is especially rich in protein. Before purchasing, scan the ingredient list first to check that the product does not contain any added sugar.
prebiotics A type of fiber that nourishes the good bacteria in your gut. While some yogurts already have prebiotics added, you can also mix plain yogurt with prebiotic-rich foods like sliced bananas, honey or chicory root to further improve your gut health.
Look for ‘living and active cultures’ On yogurt labels. This means it has an excellent source of good bacteria to help keep your gut happy.
Choose yogurt with the latest production date And eat it before the best before date. Probiotic bacteria are most active when fresh and less effective after being in storage conditions for a long time.
“Yogurt is safe for most people to eat,” says Pillai. “But there are a very small number of people who have lactose intolerance or even allergies to cow’s milk.”
If you are lactose intolerant – Studies show that the friendly bacteria found in yogurt actually help break down some of the lactose, making it easier to digest than other dairy foods. However, it is still a good idea to start with a small amount of yogurt, see how you get on and stop if you feel uncomfortable.
If you are allergic to cow’s milk – You should not eat curd as it is primarily a dairy product. People allergic to milk may have severe reactions to eating even small amounts of yogurt.
Pillai suggests that someone allergic to cow’s milk proteins might opt for a plant-based yogurt alternative, such as soy yogurt.
“Many of these plant-based options have bacterial cultures added to them,” she says. “So they can still be beneficial to our overall health. However, it’s important to look for these plant-based yogurt options that have not been heat treated, as this will otherwise kill the bacteria present in these foods.”
Natural yogurt is an excellent source of good bacteria, protein, calcium, vitamins and minerals. It may support gut health and contribute to the healthy function of your body. However, as Pillai cautions, not all yogurts are created equal.
Remember:
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Read labels carefully.
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Choose plain yogurt without added sugar or flavorings.
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Check recent production date.
This way, you can enjoy the benefits of curd without having any negative effects on your health.
If you’re unsure about which supermarket yogurt to choose, why not make your own?
Easy Yogurt Recipe
Pillai advises that a quick and easy way to incorporate yogurt into your diet is to make yogurt bowls. These can be breakfast, snack or even dessert:
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Add 2-3 tablespoons curd in a bowl.
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Top with some fruit like chopped banana and a handful of berries.
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Add 30 grams of mixed unsalted nuts or seeds like pumpkin seeds to it.
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enjoy.
And here’s a simple thing slow cooker recipes To make healthy, natural yogurt that is free from sugars and artificial ingredients.
