Yoghurt is a delicious dairy food known for its high nutrient content. It undergoes a fermentation process that involves combining heated milk with bacteria, specifically Lactobacillus bulgaricus and Streptococcus thermophilus, and letting it sit for several hours at a warm temperature. The bacteria curdles the milk, giving yoghurt its thick texture and signature tangy flavour. So far, that's all that’s there to know about how traditional yoghurt is made.
In modern-day settings, yoghurt has evolved. Now we have Greek yoghurt, lactose-free yoghurt, and even dairy-free yoghurt. With so many options on the market, it is a task to choose the right yoghurt for yourself. So how do you know which is best for your health? We provide you with a guide to the same.
Also Read: 5 Reasons To Have Yoghurt Every Morning
Benefits Of Yoghurt
Yoghurt is praised for being a powerhouse of essential nutrients. It's particularly rich in calcium, crucial for strong bones and teeth, and also contains B vitamins like B12 and riboflavin, which may benefit neurological health, heart function, and cell metabolism. Here’s a look at the health benefits yoghurt offers:
Probiotic powerhouse
Yoghurt is one of the best sources of probiotics, which contain live microorganisms that help maintain or improve the good bacteria in the body. These probiotics contribute to a healthy gut microbiome, which can aid digestion, reduce constipation, and potentially boost the immune system.
Good for bone health
The calcium and vitamin D content in yoghurt work together to promote bone health and may help prevent osteoporosis. In fact, in a 2017 study involving 4,300 Irish adults over 60, researchers found that those who ate more yoghurt had higher bone mineral density and better physical function.
Women who ate the most yoghurt had a significantly lower risk of osteoporosis compared to those who ate the least.
Weight management
Yoghurt, especially low-fat varieties, can be a filling and protein-rich snack that can help with weight management by promoting feelings of satiety. A large study followed over 120,000 people for many years and found that yoghurt, among other food products like fruits, vegetables, and nuts, helped people gain less weight over time. While those who ate more chips, sugary drinks, red meat, and processed meat gained more weight.
Also Read: Morning Or Night? Expert Explains The Best Way To Take Probiotics
How To Choose A Good Yoghurt
With a wide-variety of yoghurts available on the market, it is difficult to pick the ones that are truly healthy. But not to worry, as we can help you decide which yoghurt is most beneficial for you.
Watch out for extra sugar
Plain yoghurt has a tangy, slightly sour taste, which is the best to have. Ideally, 100g of low-fat plain yoghurt contains 7g of carbohydrates, which are from natural sugars. This is healthy, according to the East Lancashire Hospitals NHS Trust. However, most flavoured or branded yoghurts these days have added sugar, which is what transforms the dairy delight from being healthy to unhealthy. Too much sugar in your diet is a leading cause of many health problems, including weight gain and obesity, type 2 diabetes, and heart disease.
Go for protein-rich options
According to Harvard Health Publishing, high-protein yoghurts promote the feeling of being full, which could in turn help maintain a healthy weight. As per the health publication, one must have yoghurt that has 5g or more of protein per serving.
Low-fat vs high-fat
Deciding between low-fat and high-fat yoghurt depends on what you prefer. Low-fat yoghurt generally has fewer calories but may be higher in added sugar to improve taste. You can go for low-fat if you're watching calories, but remember to check the sugar content. High-fat yoghurt, though higher in calories, keeps you feeling fuller for longer and may offer more beneficial nutrients. If you're looking for a protein boost and don't mind the extra calories, full-fat yoghurt might be a better choice.
Conclusion
With its high nutritional value, yoghurt is a go-to snack for those looking to boost their energy as well as people watching their weight. But to reap its utmost benefits, it is important to choose a good-quality yoghurt. Plain, classic yoghurt is the best option; however, if you like some flavour, add fruits to it rather than going for flavoured or sweetened yoghurt. At the end of the day, your choice of yoghurt depends on what your health goals are, so choose wisely.