You’ll Love the Healthy Benefits Found in Yogurt
Yogurt (also spelled as Yoghurt or yogourt) is made from fermented milk. When yogurt cultures are added to milk, the lactose in the milk protein ferments and produces lactic acid. The lactic acid produced is what gives yogurt its tangy taste and creamy texture. Most yogurts are made from the milk of cows, but in many countries, it is also made from water buffalo milk, goat or sheep milk, camel, and even yak milk.
Why Eat Yogurt? Benefits Of Yogurt
Yogurt benefits you a variety of health benefits and it makes a fast and easy grab-and-go snack for people on the go. It’s a versatile food that can be used as a mayonnaise substitute and added to dips, appetizers, coleslaw, potato salad, pasta salad, or tuna salad. Non-fat, plain yogurt contains less than 10 percent of the calories found in an equal serving of mayonnaise, as well as less than 1.0 percent of the fat, and about 3.0 percent of the cholesterol. If you enjoy baking, you can use yogurt as a substitute for milk, buttermilk, or sour cream in recipes for waffles, pancakes, and muffins.
For a sweet treat, you can add fresh fruits and nuts to your yogurt to make a quick, sweet, and easy lunch or “between meal” snack, or use it to make shakes or smoothies. You can even freeze it and eat it as a low-fat alternative to ice cream.
Powerful Nutrition in Only 3.5 Ounces of Yogurt:
- Protein 3.5 gm
- Vitamin A equivalent 27 _g
- Riboflavin (Vitamin B2) 0.14 mg
- Calcium 121 mg
- Sugars 4.7 gm
- Fat 3.3 gm
- Saturated 2.1 gm
- Monounsaturated 0.9 gm
- Calories 61
- Carbohydrates 4.7 gm
Yogurt Healthy Reasons to Add Yogurt to Your Diet:
So, why is yogurt so desirable as a health food? Here are a few reasons -
Yogurt boosts immunity. Yogurt contains interferon that boosts the body’s immune system by stimulating the white cells in the bloodstream. Some studies indicate that yogurt may also retard the growth of tumors.
Yogurt increases Calcium Absorption. Yogurt contains live-active cultures, which increase the absorption of calcium in your body and it is also a rich source of calcium. An 8-ounce serving of yogurt provides 30 to 40 percent of the required daily amount (RDA) of calcium for an adult.
Yogurt helps reduce Cholesterol. Numerous scientific studies suggest that yogurt can reduce cholesterol.
Yogurt promotes Colon Health and Lowers Cancer Risks. Eating yogurt provides healthy benefits for your colon because it the lacto-bacteria it contains are intestines-friendly such as acidophilus and minerals like calcium, helps lower your risk of developing colon cancer and promotes colon health. In addition to promoting the growth of healthy intestinal bacteria, the lacto-bacteria which called yogurt bacteria also deactivates harmful nitrates and nitrites before they are converted to nitrosamines, which can become carcinogenic.
The Calcium content retards the overgrowth of the cells that line the colon and binds cancer-producing bile acids, which keep them from irritating the colon wall. Those living in Scandinavian countries have a much lower rate of colon cancer than people in other countries, and many scientists attribute this to the fact that the Scandinavian countries consume more yogurt than other countries.
Yogurt is Easier to Digest than Milk. People who are lactose intolerant or who have a difficult time digesting drink milk and milk products, will be glad to learn that unlike milk, yogurt is much easier to digest.
Yogurt Provides You with More Protein than Milk. Yogurt contains about 10 to 14 grams of protein per 8 ounces, which amounts to 20 percent more protein than about 10 grams of milk. The proteins in yogurt are easier to digest than those in milk and are consider to be “predigested” due to the fermentation process.
Yogurt Can Fight Yeast Cultures. Women who eat at least eight ounces of yogurt a day can reduce incidences of vaginal yeast infection. By using this natural remedy in this way, you will not only save yourself on enxpesive medications and doctors visits, you will also save yourself a tremendous amount of discomfort.
Yogurt Helps Control Diarrhea. Additionally, taking antibiotic kills both healthy and harmful bacteria in the intestines and the result is antibiotic-associated diarrhea. Yogurt bacterial cultures help replenish healthy colon bacteria and help stop diarrhea.
Yogurt Soothes the Intestines After Infection and Trauma. Some people experience lactose malabsorption problems after having an intestinal infection, or a viral or allergic gastrointestinal disorder that irritates or injures their intestinal lining, leaving them unable to tolerate milk and milk products temporarily. Yogurt contains less lactose than mile, so most people can consume yogurt products while their intestines are healing.
There are many brands of yogurt being sold today, so it is important to makes sure that you are buying a quality yogurt to ensure you are getting the best possible nutritional benefits of this healthy food. So, check the label and make sure the yogurt you choose provides at least 35 to 40 percent of the recommended dietary allowance (RDA) of calcium in an 8-oz. serving.
Also, make sure the label says: “live cultures and milk.” This can be whole milk, low fat, or skim milk. Just remember the best yogurt will contain only live and active cultures and milk. Lesser brands with also contain fillers, added sugars, and other ingredients. Stay away from the brands that say they are heat-treated. To buy the best yogurt, just remember: the best yogurt is the yogurt with the least number of ingredients listed on the label. If you plan to make your own fruit smoothies with yogurt