Know your yoghurt
Yoghurt is one of those rare foods which are equally packed with both good taste and nutrition. Be it because of health concerns or merely a good breakfast option or easy snack, there is no doubt that it fills our stomachs while providing energy, vitamins and loads of other nutrients. And since yoghurt comes from milk, it contains more doses of animal protein and other dairy nutrients as well.
One word often heard alongside yoghurt is 'probiotic', which literally translates on "for life". It refers to living organisms which benefit our health when taken in proper amounts, and these living organisms or good bacteria are found in yoghurt that we consume.
Traditional probiotic yoghurt is made from fermented dairy and is packed with proteins, fats, carbohydrates, vitamins and minerals, and hence is known as a super food.
Daily intake of probiotic yoghurt is directly related to an overall better diet, healthier metabolism and is an excellent source of calcium, potassium, magnesium, zinc, and vitamins B12 and B2. All these together can affect a person's health for the better in numerous ways.
YOGHURT IS A MIRACLE FOOD FOR DIABETICS
Diabetics usually have to steer clear of carbohydrates and sweets; lucky for them yoghurt is low in carbohydrate, regulates blood sugar and is directly linked to lowering type 2 diabetes.
Regular intakes of probiotic yoghurt can reduce risks of developing type 2 diabetes and reduce it in people who already suffer from the disease. What makes it most ideal for diabetic people is that it is low in glycemic index and is appetising too!
HELPS AGAINST OSTEOPOROSIS
Osteoporosis, a disease which weakens the bone structure, is caused by lack of nutrition, specifically vitamin D and calcium. Dairy yoghurts are high in calcium and some are even fortified with vitamin D. Daily intakes can strengthen bone structures by increasing bone density and help prevent osteoporosis.
REDUCES FAT
The more you consume, the more fat you lose. Now that is something most people would love to hear! Studies show regular consumption of adequate amounts of probiotic yoghurt aids in weight loss and body fat specifically in the waist region.
SUPPORTS DIGESTION
Good bacteria in yoghurt aids in improving the flora in the gut, which aid in digestion. These microorganisms help with gastrointestinal conditions such as constipation, diarrhoea, colon cancer and even lactose intolerance. Even though yoghurt is obtained from milk, lactose intolerant people do not face problem consuming it, instead find it soothing to the digestive tract.
Furthermore, the health of one's gut is directly related to their mood and therefore when one consumes probiotic yoghurt it also promotes healthy emotions and less anxiety.
REDUCES BAD CHOLESTEROL
With just one serving a day the live probiotics in yoghurt like lactobacillus acidophilus can drastically reduce bad cholesterol levels in blood. For coronary patients regular intakes can reduce their chances of heart attacks and future coronary trouble.
BOOSTS IMMUNITY
Probiotics found in yoghurt also improve the gut mucosal immune system which prevents immune mediated diseases in children. Also, added probiotics in diets help reduce the chances of diseases in small children such as fever and hence reduce their need for prescribed antibiotics. It boosts the overall immune system in both children and adults.
CONTROLS BLOOD PRESSURE
Another major health problem is hypertension. Numerous people of many ages suffer from high blood pressure and once again probiotic yoghurt provides the solution. Probiotic yoghurt in many ways helps reduce blood pressure and people who take 2 to 3 servings a day tend to suffer less from blood pressure and related illnesses.
Now there are many kinds of yoghurts to choose from. When you make a trip to the grocery store you see more than one kind lined up, lots of flavours, types, sizes and what not. It can be a bit overwhelming.
The regular yoghurt we usually buy is plain unflavoured, but there are many other kinds as well. Whole milk yoghurt is the richest amongst plain yoghurts and usually comes with a layer of thick cream on top and lots of fat content. Low-fat yoghurt, like the name suggests, come with less fat than whole milk.
Then there is non-fat yoghurt which has zero or very less fat content which is sometimes used as an alternate for sour cream.
Greek yoghurt is a very thick form of yoghurt usually taken with fruits or other sweet items. Whipped yoghurt is more light weight with a thinner texture, has fewer calories but also fewer calcium, protein and other nutrients. Soy yoghurt like the name suggests is made from soy milk but has the consistency of dairy yoghurt and comes in a wide range of flavours both with and without active cultures.
Before purchasing yoghurt there are a few things to look into. First of all, if you prefer artificial sweeteners or not; second, look for probiotics and third look for vitamin D, because why not boost your vitamin intake along with your calcium as well.
Also keep a close eye on yoghurts that contain live and active cultures, high protein content and low carbohydrates. Lastly try to avoid yoghurts with added toppings as these add-ons usually come with a lot of sugar and artificial sweeteners which do not promote good health.
All these information is usually given in the ingredients list on the back of the packaging, so make sure to check it out before purchasing.
If you are looking to incorporate yoghurt into your daily routine there are a few quick and easy tricks. You could take it with your morning cereals or fruits as breakfast. You could add it to smoothies instead of ice-cream, for a lower in fat and calorie content, and a quick on the go drink. It can be incorporated into other foods both sweet and savoury, or used as alternates for oils, butters and creams. So if you are keen on boosting your health, make your way to the grocery store and go on a yoghurt shopping spree.
Photo: Collected
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