Yogurt is a dairy product made by fermenting milk with a yogurt culture. It provides protein and calcium, and it may enhance healthy gut bacteria.
Health benefits range from protecting against osteaporosis to relieving irritable bowel disease and aiding digestion, but these depend on the type of yogurt consumed.
Added sugar and processing can make some yogurt products unhealthy.
Yogurt starts as fresh milk or cream. It is often first pasteurized, then fermented with various live bacteria cultures, and incubated at a specific temperature to encourage bacteria growth.
The culture ferments the lactose, the natural sugar found in milk. This produces lactic acid, which gives yogurt its distinctive flavor.
Fast facts about yogurt
- Yogurt is made by fermenting milk with a yogurt culture.
- Health benefits can include promoting bone health and aiding digestion.
- Some yogurts contain active, living bacteria known as probiotics, which can help keep the intestines healthy.
- Yogurt products that go through heat treatment have no active bacteria, reducing the health benefits. Yogurt-covered raisins are an example.
- Yogurts contain calcium, vitamins B6 and B12, riboflavin, potassium and magnesium. The amounts depend on the type.
When is yogurt good for you?
Whether yogurt is a healthful choice depends on the person consuming it and the type of yogurt.
Yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota.
These can offer protection for bones and teeth and help prevent digestive problems.
Low-fat yogurt can be a useful source of protein on a weight-loss diet.
Probiotics may boost the immune system. Some argue that they could also impact brain functioning, too, although more research is necessary to confirm some of these claims.
In 2014, researchers found that consuming yogurt may help protect against type 2 diabetes Other types of dairy product did not appear to impact the likelihood of developing the condition.
yogurt containing probiotic bacteria successfully protects children and pregnant women against the effects of heavy metal exposure.
It is also a nutritious option when people find it difficult to chew their food.
Non-dairy yogurts offer an alternative for people who do not consume dairy or animal products or have allergies or intolerances.
Yogurt contains less lactose than milk because the lactose is used up in the fermentation process.
When is yogurt bad for you?
Not all yogurts are healthful. Those without added sugar or unnecessary additives can be a healthful addition to the diet, but some products have high quantities of added sugar and other ingredients that may not be beneficial.
Natural yogurt can be a low calorie, high nutrient food packed with protein.
