The word yogurt is believed to be derived from the Turkish word “yoğurmak,” which means to thicken, coagulate, or curdle. References to yogurt and health date back to 6000 BCE, as seen in Indian Ayurvedic medicinal texts.
Yogurt is made when heated milk is combined with bacteria, specifically Lactobacillus bulgaricus and Streptococcus thermophilus, and left to sit for several hours at a warm temperature (110-115°F). The bacteria convert the natural milk sugar called lactose, to lactic acid, which thickens the milk and develops its distinctive tart flavor.
There are many types of yogurts available in the stores: Regular plain yogurt, Greek Yoghurt,non-dairy, lactose-free to name a few.
Yogurt is rich in good quality protein (80% Casein,20 % Whey), calcium, phosphorus, potassium, and B-vitamins like riboflavin and B 12. Yogurt has excellent probiotic properties. It has small amounts of fat and is low in carbohydrates.
Health benefits:
- Yogurt has excellent probiotic properties and helps restore balance in the healthy gut microflora thus helping to maintain optimum digestive health. It may help combat diarrhea, and decrease symptoms of Irritable Bowel Syndrome.
- It helps in building a healthy immune system owing to its probiotic effects and good quality protein.
- Yogurt is a good source of calcium and more so the protein (casein) in yogurt improves the absorption of this calcium. Yogurt thus helps boost bone health and delay the onset of osteoporosis.
- Yogurt is rich in an amino acid-Tryptophan, which improves the quality and duration of sleep.
- A low carbohydrate but nutrient-dense snacking option, Yogurt supports healthy weight loss.
Smart ways to use:
Yogurt is an integral part of most global cuisines. It can be used in salads, dips, desserts, smoothies, gravies, wraps, sandwiches, baked foods, or popsicles. It can be used in the form of an appetizer, as a side, in curries, or by itself.
Caution:
It is best to use unsweetened varieties with probiotics to get the maximum health benefits from Yogurt.
People with Lactose intolerance or allergies should check their tolerance to Yogurt.
Yogurt is an excellent probiotic that increases healthy gut microflora thus improving gut and immune health. It is a good source of calcium and good quality protein that improves bone strength and decreases the risk of Osteoporosis.
Yogurt is one of the simplest superfoods to keep your gut and in turn your immune system healthy and happy!
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