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Updated on May 17, 2017

Yogurt with chia seeds

What is yogurt?

Originally, the name yogurt comes from Turkey and it stands for a tart, thick milk. In fact, yogurt is a combination of milk that have been fermented producing lactic acid which help in the fermentation process.

How is it made?

The process is easy. Fresh milk is fermented using lactic acid bacteria also called “Lactobacillus bulgaricus and Streptococcus thermophiles. The mixture is then heated and pasteurized. The milk is then incubated at a specific temperature to maximise the bacteria.

In fact, it is the bacteria that converts the lactose into lactic acid, which helps thicken the milk and gives it its tangy taste.

The yogurt is then cooled and flavour.

Source: Dairy farmers Canada

Types of yogurt

    • Whole milk (regular): Richest and plain yogurt of all. It contains 6 to 8 grams of fat per cup.
    • Low-fat: May contain anywhere from 2 to 5 grams of fat per cup
    • Nonfat : This yogurt contains less than 0.5% milk fat by weight. It is less tangy in taste and it is a good substitute for sour-cream.
    • Greek : It is a different type of yogurt because it has been strained and had its whey removed, which result in a much thicker consistency. It can be eaten as a regular yogurt.
    • Whipped : It’s particularity is that it contains more air than regular yogurt, which gives it a lighter consistency. It contains less nutrients compared to another yogurt as well.
    • Goat’s milk: Like the name tells you, this yogurt has a more full and gamy flavour.
    • Labneh: The middle-eastern yogurt is smooth and creamy. It is often eaten as a side dish.
    • Soy: Made from soy milk. It has the same consistency of a regular yogurt.

Yogurt Bowl

Nutritional content of yogurt (Plain ,whole milk – 100grams)

Calories – 61

Water – 88%

Protein – 3.5g

Carbs – 4.7g

Sugar – 4.7g

Fiber – 0g

Fat – 3.3g

Saturated – 2.1g

Monounsaturated – 0.89g

Benefits of yogurt

  1. Contains high important nutrients

Yogurt contains almost every nutrient that a body needs. It is known to contain Calcium, which is very important for healthy teeth and bones. It also contains Vitamin B, which help protect against heart disease and some tube birth defects. Moreover, it provides your body daily need for phosphorus, magnesium and potassium. These minerals are essential for our health system because they help regulate the blood pressure, metabolism and bone health.

  1. High in Protein

Yogurt contains a very high amount of protein, with 12 grams per 200 grams. Protein is known to support the metabolism by increasing the energy level. It also plays a big role in regulating appetite and controlling weight.

  1. Good for the digestive health

Some yogurt contains live bacteria or probiotics. These are beneficial for a healthy digestive system. They help in improving bloating and stool frequency or other digestive problems.

  1. Help against Osteoporosis

With its high amount of key nutrients such as Calcium, protein, potassium, and Vitamin D. All these vitamins and minerals are essential at the well-being of the body bone strength.

Myths about yogurt?

  1. All yogurt is healthy

Wrong. In fact, in some yogurt the sugar amount is higher than in a doughnut. Besides the sugar, additives, colors and gums are also present in the product which makes it not healthy at all.

2.All yogurt contains good probiotics

During the manufacturing and packing process, many yogurts are heated and go through stages thus decreasing the amount of “live cultures”. In some cases, probiotics are often nonexistent in the product due to the fact of the over processed of the yogurt.

3.Best source of probiotics.

False. Like I mentioned in Myth 2 with the overly process most yogurt does not contain probiotics anymore, instead it contains mainly additives and sugar. If you want to get more probiotics in your diet, it is recommended eating unsweetened yogurt as it is less process thus having a higher number of probiotics.

Tips to buy healthy yogurt

  1. Look for live cultures aka probiotics
  2. Check the sugar content
  3. Check the serving size
  4. Avoid yogurt that is labeled “heat treated”
  5. Watch out for fillers in the ingredient list
  6. Go Greek or plain yogurt
  7. Choose organic yogurt as much as possible

Do you eat yogurt on a regular basis?

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