Health Benefits of Yogurt

What Is Yogurt?

Yogurt is very common in every household. Basically, it is a dairy product made from the fermentation process of milk. This fermentation of milk is done by bacteria. The yogurt culture ferments lactose, the natural sugar present in milk. This fermentation process releases lactic acid, which causes milk proteins to curdle and gives it flavor and a cloudy texture. 

Any type of milk can be used to make yogurt. Skim milk is fat-free, and whole cream milk is full-fat. Yogurt can be eaten plain, or some commercial brands add colors, artificial flavors, and sugar.

Rich in Nutrients 

Yogurt has most of the nutrients required for our body. It contains nutrients like - 

• It contains calcium for teeth and bone, one cup of 49 percent calcium. 
• Yogurt is rich in Vitamin B, including the major vitamins B1 and B2, and riboflavin, which help protect our bodies against cardiac problems and neural tube birth defects.
• A cup of yogurt has 28 percent phosphorus, 10 percent magnesium, and potassium around 12 percent. All these minerals are essential for the body’s overall functioning. 

High Protein Content 

Yogurt provides a good amount of protein, around 12 grams in a cup. Protein is an important nutrient for our body, supporting metabolism and increasing energy expenditure. It also helps control appetite and manage weight. Some recent studies have stated that people having yogurt as a snack consume fewer calories at dinner. Yogurt fullness is also prominent if you eat Greek yogurt. It is higher in protein than the regular yogurt. 

Digestive Health 

Yogurt contains certain bacteria or probiotics that are either part of the yogurt culture or added after pasteurization. Yogurt goes through the process of pasteurization, which is a heat treatment that destroys health-beneficial bacteria. Some probiotics like Bifidobacteria and Lactobacillus help lessen the symptoms of disorders like irritable bowel syndrome (IBS), diarrhea, and constipation.

Enhancing Immune System 

Yogurt with probiotics helps regulate your immune system and prevent certain diseases. Probiotics also help reduce inflammation related to specific health problems, ranging from gut disorders to viral infections. Yogurt also helps maintain high blood pressure and avoid significant heart diseases. 

Sometimes Yogurt May Not Suit You!

Some people may face some adverse effects after having yogurt. People with lactose intolerance have to avoid yogurt. This means that when the body lacks the enzyme lactose, which breaks down lactose, the sugar is present in milk. Still, if someone is having yogurt, it may lead to abdominal pain or diarrhea. Some may have milk allergies because milk contains casein and whey, proteins that can cause allergies and lead to reactions like hives, swelling, or threatening anaphylaxis.  

Having yogurt with added sugar can also lead to problems like obesity and diabetes. It's essential to read the ingredients' labels. Plain yogurt without any added flavors, sugar, or coloring agents is considered the most suitable yogurt for everyone.

Yogurt has been eaten for hundreds of years. When consumed regularly, it is rich in nutrients that help maintain overall health. Choose your yogurt wisely and enjoy all the health benefits it provides.