Yogurt is a very popular dairy product obtained by bacterial fermentation of milk. The bacteria used to make yogurt ferment lactose, a natural sugar found in milk. This process produces lactic acid, a substance that causes milk proteins to coagulate, giving yogurt its unique taste and texture.
Yogurt can be made from all types of milk. Varieties made from skim milk are considered non-fat, while those made from whole milk are considered full-fat. Plain yogurt without additives is a white, thick liquid with a sharp taste. However, most commercial brands contain additional ingredients, such as sugar and artificial flavors. In the rest of the text, we present why it is important to consume yogurt.
1. It is rich in important nutrients
Yogurt contains almost all the nutrients your body needs. It is known for containing a lot of calcium, a mineral necessary for healthy teeth and bones. Just one cup provides 49% of your daily calcium needs.
Yogurt is also high in B complex vitamins, especially vitamin B12 and riboflavin, both of which may protect against heart disease and certain neural tube birth defects.
One cup of hoggurt provides 28% of the recommended daily intake of phosphorus, 10% of magnesium and 12% of potassium. These minerals are essential for several biological processes, such as blood pressure regulation, metabolism and bone health.
One nutrient that yogurt does not naturally contain is vitamin D, but it is usually fortified with this important vitamin. Vitamin D has a positive effect on bone and immune system health and may reduce the risk of developing some diseases, including heart disease and depression.
2. It's high in protein
Yogurt contains quite a large amount of protein. Protein has been shown to boost the human metabolism by increasing energy expenditure or the number of calories you burn during the day. Adequate protein intake is also important for appetite regulation, as it increases the production of hormones that signal satiety. It can help reduce the total number of calories you consume, which is beneficial for weight control.
In one 2014 study, participants who consumed yogurt reported feeling less hungry and ate 100 fewer calories at dinner than those who ate low-protein snacks.
3. Some types can be beneficial for the health of the digestive tract
Some types of yogurt contain live bacteria, or probiotics, but many yogurts are pasteurized, which is a process of heat treating the yogurt that kills the beneficial bacteria. Even some types of yogurt labeled as containing "live, active cultures" often lose them during transport to the store and storage.
Certain types of probiotics found in yogurt, such as Bifidobacteria and Lactobacillus, have been shown to reduce the unpleasant symptoms of irritable bowel syndrome (IBS).
4. It can strengthen the activity of the immune system
Regular consumption of yogurt, especially if it contains probiotics, can strengthen your immune system and reduce the likelihood of infections. Probiotics, magnesium, selenium, zinc - are integral parts of yogurt, and they all have a positive effect on the health of the immune (defense) system.
5. May benefit heart health
Yogurt contains mostly saturated fat - very little monounsaturated fatty acids are found in yogurt. Some research shows that consuming saturated fat from whole milk products increases the level of HDL (good) cholesterol, which can have a protective effect on heart health. Other studies have found that yogurt intake reduces the overall incidence of heart disease.
Moreover, dairy products like yogurt can help reduce high blood pressure, which is a major risk factor for developing cardiovascular and cerebrovascular diseases.
6. Effect on body weight loss
Some yogurts, especially Greek yogurt, have a high protein content, which together with calcium leads to increased levels of hormones that reduce appetite, such as peptide II and GLP-1. On this occasion, several studies have found that yogurt consumption is associated with lower body mass.
Can yogurt be consumed by everyone?
Some people have to be careful with their intake of yogurt, as it can cause unwanted effects, and this is especially true for people who are lactose intolerant or have a milk allergy.
Lactose intolerance
Lactose intolerance occurs when the body lacks lactase, the enzyme needed to break down lactose, the sugar found in milk. After consuming dairy products, various digestive symptoms occur, such as abdominal pain and diarrhea. Because of this, people with lactose intolerance will avoid consuming yogurt.
Milk allergy
Dairy products contain casein and whey, which are proteins that some people are allergic to. In these people, milk causes various reactions: from swelling and rashes to a dangerous anaphylactic reaction.
Advice, recommendations, topics about health await you on Thursday, August 11, in the new issue of the Zdravlje supplement, which you get for free with the printed edition of Vijesti.
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