The question is yogurt healthy for you? Certainly yes, yet complicated to answer on a surface level and perhaps demands more evidence-based facts to clear the dust about the dim reflection on such a question and earn definitive answers.
Is yogurt healthy for you? What Nutritionists says
It is tricky to answer with conviction because it depends on what kind of yogurt you are going with; all the yogurts available in the market are not created equally, and some choices are better than others. By closing the article, you will have a clear picture of making the correct choice when picking the grocery store’s yogurt.
Nutritionists say exclude all the above-unwanted ingredients; your yogurt becomes the superfood.
How is yogurt made?
When living cultures ferment milk, yogurt is made. The easy four-step method here is
There is scalded milk: to denature the proteins; the milk is heated, so it doesn’t form curds.
The milk is refrigerated: the temperature must be low enough for the healthy bacteria not to be destroyed.
Active cultures are added. The cultures of yogurt (good bacteria) are blended into the milk.
It is permitted to ferment the mixture. It takes up to 12 hours for live cultures to ferment the milk sugars into lactic acid, giving their distinctive texture and flavor to yogurt.
In making yogurt, the two most common strains of bacteria used are:
Streptococcus thermophilus (S. thermophilus)
Lactobacillus bulgaricus (L. bulgaricus)
What are the health benefits of yogurt?
It is needless to stress that yogurt is one of the milk products, which means eating yogurt loads you with animal protein ( about 9 grams per ounce serving) and other numerous nutrients such as calcium, vitamin B-2, Vitamin B-12, Magnesium, and Potassium.
Not to forget the second name we have heard about yogurt as “probiotics.” Probiotics gut-friendly bacteria, which are also naturally present in humans’ digestive systems, and consuming yogurt adds more gut-friendly bacteria to accelerate the digestive process and promote a healthy digestive tract. Moreover, it also helps to strengthen the immune system of the body.
The human race has been consuming yogurt for hundreds of years. If we consume it in a natural state can contribute great health benefits; for instance, we have listed seven science-backed health benefits of consuming healthy yogurt.
Good for your Gut
Yogurt is rich in probiotics, specifically, the dairy type, which supports the immune system and improves digestive health by maintaining levels of good bacteria in the gut,” says Nutrients. Castillo adds that these good bacteria help break down lactose and improve irritable bowel syndrome symptoms.
Good for Heart Health
Nutritionists point to a study that found that long-term regular consumption of fermented dairy products such as yogurt (about two servings per week) can reduce cardiovascular disease risk by lowering blood pressure.
Good for Bone Health
Yogurt also contains calcium, 415 milligrams of regular, pure yogurt per eight-ounce serving, which is essential for bone health. “By increasing their density, calcium helps bones stay stronger,” nutritionists claim. “Nutritionists add that “calcium is also important for vascular contraction, muscle function, cellular signaling, and nerve transmission.”
The high-quality protein in yogurt also endorses bone health and muscle strength. It can help protect against osteoporosis.”
Aides reduce the risk of Type 2 diabetes.
Research has also shown that yogurt may also play a role in preventing type 2 diabetes. “Yogurt has unique properties, such as its content of lactic acid bacteria, which can affect gut microbiota and have a potential role in reducing glycemic variability,” says nutritionists.
It means it can help minimize the drastic fluctuations in the blood sugar levels of an individual.
Yogurt for the Brain
There is some proof that brain function increases with yogurt. A 2013 study showed that yogurt intake influenced “emotion and sensation”-related brain function. Research in 2018 reported that “dairy products including yogurt” could prevent Alzheimer’s disease and cognitive decline.
Yogurt for Skin
Yogurt not only does good for your insides; however, yogurt can also do your skin wonders. Applying a yogurt mask to your skin has a few surprising advantages. A yogurt mask can increase the skin’s moisture. Yogurt contains lactic acid that exfoliates dull skin cells and gets relieves them. Probiotics in yogurt can protect your skin from acne from the inside out and aging. In many scientific papers, yogurt’s topical application to people’s skin has not been studied, but the initial results are promising.
Feller says that yogurt is high in good fats and protein, making it a filling breakfast or snack. One study found that eating a high-protein Greek yogurt contributed to less hunger, increased satiety, and delayed the need to eat dinner as an afternoon snack. So if you are starving and need to wolf something, yogurt’s got your back.
How to buy the healthiest yogurt possible
Look for low sugar
As with all packaged foods, it is good to keep an eye on the amount of sugar content. While yogurt naturally carries about six to eight grams of sugar, Nutritionists recommend cutting back on added sugars that are often included in flavored varieties for unflavored or plain yogurts. You can add your toppings and berries for flavor, sweetness, and fiber. If you need a flavored version (because TBH, you need that key lime pie yogurt sometimes!) Feller says he wants to aim at 11 grams or less of sugar per serving.
You might as well get your dose of probiotics if you eat yogurt. That’s why to reap the most advantages; nutritionists suggest picking yogurts that claim “living cultures” or “contain active cultures.” “Nutritionists say, “These bacteria will improve IBS symptoms and support your gut flora.
Full fat versus low fat?
It is entirely up to you!
When it comes to full-fat or low-fat yogurt, there is no right or wrong option. Choose the one that suits you, says Castillo. And whatever you want, it’s important to enjoy it in moderation.
By now, you presumably have a precise answer to your query, is yogurt healthy for you? Nevertheless, we do not recommend making yogurt a part of the diet for a particular section.
People who should not eat yogurt
Is yogurt healthy for you? Yes, but everybody should not eat yogurt:
No standard yogurt or Greek yogurt should be consumed by those with lactose intolerance or a milk allergy. Fortunately, high-quality alternatives to milk-free yogurts, such as coconut milk yogurt, are accessible.
It might be appropriate for those on a low-carb or low-sugar diet to avoid yogurt. There are natural sugars in even sugar-free yogurt that could send the carb count skyward. Dairy-free alternatives low in carbohydrates, such as almond milk yogurt, are your best option. Many labels use “low-carb” stickers on the bottle, but they might only be available in some grocery stores.
The Bottom Line
Is yogurt healthy for you? Yeah, as long as you avoid added sugars and unnecessary additives, such as artificial coloring, yogurt is excellent for you. In plain, unsweetened yogurt, the surprising benefits include:
You are now ready to hunt the milk aisle for the perfect yogurt.