Among so many varieties of yogurt that we can find in the supermarket, it is difficult to decide on one. It is a nutritious food that can provide multiple benefits to your health, but some products offered may not be healthy.
He plain yogurt can be a food low in calories and rich in nutrients.
- B vitamins: riboflavin and B12 (only yogurt of animal origin)
What is yogurt made of?
Yogurt is prepared when heated milk combines with bacteria, specifically Lactobacillus bulgaricus and Streptococcus thermophilus, and is left stand for several hours at a warm temperature (110-115 ° F).
Additional types of lactobacilli and bifidobacteria can be added. Bacteria convert sugar in milk, called lactose, to lactic acid, which thickens milk and develops its characteristic acidic taste, according to the Harvard School of Public Health (HSPH).
Live cultures or probiotics can improve the gut microbiota.
Probiotics can boost the immune system. They improve the absorption of vitamins and minerals.
Probiotics help regulate the digestive system and decrease gases, diarrhea, constipation and bloating.
The daily intake of yogurt can also protect against heart disease and type 2 diabetes, as revealed by research.
Low-fat yogurt can be a useful source of protein in a diet to lose weight.
It is one of the best dietary sources of calcium in terms of bioavailability (speed and amount of absorption in the body).
Yogurt is a option for people with lactose intolerance since it has a lower concentration of this milk sugar.
It is also a nutritious option for people It is difficult to chew your food.
Which to choose?
In refrigerators you will find those with added fruit or sweeteners. Thickeners and stabilizers such as gelatin and pectins can also be added for a thicker texture and a richer flavor.
Less sugar. All yogurts contain some natural sugars. Some yogurts can contain up to 20-25 grams of sugar for every 5 oz. Although a part may come from natural lactose, the most can be from added sweeteners. If you see sugar among the top four ingredients on the ingredient list, choose another. The lower the sugar and artificial sweeteners, the better.
Choose plain and sugar-free yogurt, either cast (Greek) or un-cast, recommends the HSPH.
Greek yogurt is made by straining regular yogurt further to remove liquid whey.
Is Strained (Greek) Yogurt or Uns strained Yogurt Better?
Texture. Greek yogurt is thick and creamy. It can withstand heat better than regular yogurt and you can use it in the kitchen to substitute creams and prepare Mediterranean-style sauces.
Proteins Greek yogurt has a higher protein content, due to its higher concentration.
Calcium. During the casting process Greek yogurt removes some calcium. In some commercial Greek yogurts can add calcium again, but some don’t. If you consume yogurt as a source of calcium, check the label of nutritional information.
Grease. Low-fat yogurt is made with 2 percent milk. Nonfat yogurt is made with zero percent or skim milk.
To enjoy it with flavor and more nutrients
If you want a sweet dish, add fresh fruit and spices like cinnamon, nutmeg or ginger. Enrich it even more with almonds, walnuts or peanuts. With fruits and nuts you will not only give it greater flavor and texture, you add vitamins, minerals, fiber and antioxidants.
To use it in salty preparations add herbs and spices.
To take into account
Some snacks or foods that claim to be made from plain yogurt may not be very healthy. Yogurt powder is heat treated and heat kills beneficial bacteria. Yogurt toppings are made from sugar, oil, whey, and yogurt powder.