Is eating yogurt really good for the body? (Health Benefits of Yogurt) Let's find out exactly about this

Yogurt is something we all love to eat. From a young child to an adult, we are used to eating yogurt after a meal or when we are a little hungry. Some people even eat yogurt instead of ice cream. But have you ever thought about whether this delicious yogurt is just a snack, or does it actually have very valuable health benefits for our body? Today, let's talk about the hidden properties of this yogurt.

First of all, what is yogurt?

Simply put, yogurt is a highly nutritious food made from milk. Do you know how it is made? Milk is heated and a special type of bacteria that is beneficial to our body is added to it. Then this mixture is left at a certain temperature for several hours. Then, the bacteria ferment the sugar in the milk, which is Lactose , and turn it into Lactic acid . That process is what causes the milk to curdle and gives us the sour taste of yogurt that we are familiar with.

This process makes yogurt not just a dairy product, but a fermented food. It is also a food full of live probiotics , which are very beneficial for our gut health.

Let's learn about the nutrition contained in yogurt.

Yogurt is a great source of protein, calcium, and probiotics. Not only that, but it also provides us with many other vitamins and minerals that are essential for our bodies.

Here are the nutritional values ​​for a cup (about 245 grams) of plain, low-fat yogurt with no added sugar:

• Calories: About 154
• Protein: 13 grams
• Fat: 4 grams
• Carbohydrates: 17 grams

The most important thing is that a cup of yogurt can meet 40% of your daily calcium needs and about 50% of your daily mineral needs, such as potassium and phosphorus.

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Let's learn about several types of yogurt.

There are several types of yogurt on the market, each with slight differences.

• Traditional Yogurt: This is the most common type of yogurt we all know. It comes in various fat levels, such as non-fat, low-fat, and whole-milk.
• Greek Yogurt: This is now very popular in Sri Lanka. It is made by removing the extra liquid parts (whey) that are in regular yogurt. Therefore, Greek yogurt is thicker and creamier than regular yogurt . Most importantly, it has about twice the amount of protein as regular yogurt . Therefore, you feel full even after eating a little. The amount of sugar and carbohydrates is also relatively low.
• Kefir: This is a drinkable yogurt. It is a more potent source of probiotics than regular yogurt. The fermentation process reduces the amount of lactose in it. Therefore, even those who have stomach problems after drinking milk (lactose intolerant) can sometimes use kefir.
• Frozen Yogurt: A great alternative to ice cream. However, it often has added sugar and sweeteners . So, while it may have less fat than ice cream, it can have the same amount of sugar. So it's important to read the label.

The main health benefits of eating yogurt

1. Improves gut health and digestion

Yogurt is a great source of probiotics, which are the good bacteria in our gut . These probiotics help maintain a balance between the good and bad bacteria in our gut. This can help with digestion and reduce bloating, stomach cramps, and other symptoms.

2. Strengthening bones

As we discussed earlier, yogurt is rich in calcium and vitamin D (some yogurts have vitamin D added to them). Both of these are essential for strengthening our bones. Eating yogurt daily can reduce the risk of osteoporosis .

3. Good for heart health

Some studies have shown that eating foods like Greek yogurt can reduce levels of bad cholesterol and triglycerides in the blood. These are the fats that build up in the blood vessels over time and cause heart disease. So, yogurt may help reduce the risk of heart disease to some extent.

4. Reducing the risk of diabetes

An analysis of several large studies has shown that people who eat yogurt daily may have a 14% lower risk of developing type 2 diabetes . While the exact reason for this is still under investigation, the association is very positive.

5. Preventing vaginal infections in women

Women with diabetes, in particular, are more likely to develop Candida (yeast) infections. Some research suggests that eating 8 ounces (about a cup) of yogurt with live cultures daily can reduce the risk of these infections.

Important: If you suspect you have a yeast infection, be sure to see your doctor for advice before trying to self-treat.

6. Helps with weight control

Yogurt, especially Greek yogurt, is high in protein, so even a small amount can make you feel full, which can help you control your overeating.

Keep these things in mind when choosing and eating yogurt:

1. Watch out for sugar and fat: Choose plain/unsweetened and low-fat yogurt whenever possible. Flavored yogurts often contain a lot of sugar.

2. Check for live cultures: Read the yogurt label carefully. Look for "live and active cultures" or the names of bacteria such as Lactobacillus or Bifidobacterium. These are the ones that provide us with probiotic benefits.

3. Make your own flavors: Add your own flavors to unsweetened yogurt.

• Add some chopped fresh fruit (bananas, mangoes, strawberries).
• Sprinkle some cinnamon powder.
• Add a teaspoon of flaxseed powder. This will also provide you with nutrients like fiber and omega-3.

4. Use it in recipes: You can use yogurt in place of some of the butter or oil when making things like cakes and muffins. You can also use Greek yogurt in place of some salad dressings.

Is yogurt good for people who have difficulty drinking milk?

If you have lactose intolerance, you should be careful when eating yogurt. However, because some of the lactose is broken down by bacteria during the process of making yogurt, some people may not experience the same problems as they do after drinking milk. However, this can vary from person to person. If you have any concerns, talk to your doctor first for advice.