Creamy and tangy, yogurt has been a food of choice for health-conscious people for thousands of years. In fact, according to Harvard T.H. Chan School of Public Health, yogurt is believed to have first been created about 8,000 years ago, when someone accidentally heated and fermented milk. Today, yogurt is still made in a similar way, by mixing warm milk with beneficial bacteria (specifically). bulgarian lactic acid bacteria and thermophilus) Converts the natural sugar found in milk, lactose, into lactic acid. This thickens the yogurt and gives it a sour taste.
These beneficial bacteria also grow when milk is fermented to form yogurt, creating a probiotic-rich environment that can benefit the microbiome of those who consume it. For this reason, yogurt is often recommended by doctors and nutritionists as a way to improve gut health.
In addition to its gut-boosting benefits, yogurt is also a rich source of protein, containing nearly 9 grams (g) of protein per 6-ounce container, according to data from the United States Department of Agriculture (USDA). Masu. According to USDA data, Greek yogurt that has been strained to remove much of the liquid has even more protein than other types, containing more than 17 grams of protein per container. This is important because eating a protein-rich meal, including yogurt, may improve satiety (feeling full) and cognitive function, as a small study found.
Additionally, one review states that yogurt is a good source of bioavailable (that is, easily absorbed by the body) calcium and a good source of vitamins A, B2, B12, potassium, and phosphorous. Masu.
When choosing a healthy yogurt, the Academy of Nutrition and Dietetics (AND) recommends fat-free or low-fat yogurt to minimize saturated fat. We also encourage choosing plain, unsweetened yogurt (as opposed to blended or fruit-filled versions) to limit added sugar. To make the yogurt more naturally sweet, you can also pile fruit on top.
Some people do not want to include dairy products in their personal diet for various reasons. The good news is that dairy-free versions of traditional yogurt are coming onto the market by the day, many of which are fortified with calcium and vitamin D, making traditional yogurt super healthy. This means that it can be used as a substitute. When choosing a dairy-free yogurt, look for one that is fortified and contains at least 6 to 7 g of protein per serving. Fortified soy-based yogurt is generally considered a good choice.
Yogurt is a typical breakfast food, but it’s not the only one. Yogurt’s neutral taste makes it easy to lean towards sweet or savory. There are many ways to enjoy yogurt other than just topping it with berries (and it’s delicious, too!). Here are 10 ways to enjoy this tangy, nutritious, gut-boosting superfood.
