Yogurt has been a favorite food for thousands of years and contains beneficial bacterial cultures that can deliver potent health dividends. Research has shown that eating yogurt can help protect against gastrointestinal disorders, cancer, cardiovascular disease, obesity, and gum disease. This is because yogurt contains a unique combination of hormones, nutrients, and vitamins that can effectively lower cholesterol without the need for medication.
Yogurt has many healthy probiotics, which makes it a great choice for a superfood. It is also nutritionally dense, making it a good option for those who want to improve their health. The health-promoting properties of yogurt can help protect against a number of different health conditions, from gastrointestinal disorders to obesity to gum disease.
The history of yogurt is mysterious, but we know that it was a popular food of Genghis Khan and his army in the 1200s. The health benefits of yogurt became apparent in the 20th century due to the research performed by Dr. Elie Metchnikoff on lactic acid bacteria. Yogurt is becoming popular as a food ingredient in the United States, Turkey, India, and Greece.
Health Benefits of Yogurt
Supporting Gastrointestinal Health
Making yogurt involves fermenting milk with two types of bacteria: Lactobacillus bulgaricus and Streptococcus thermophilus. In addition to the live culture of Lactobacillus casei, Lactobacillus acidophilus is often added during the fermentation process. The good bacteria, which are known as probiotics, could help improve digestion and prevent common gastrointestinal problems.
Lactose intolerance means that you can’t digest the sugar lactose in dairy products because you don’t have enough of the enzyme lactase. According to research reported in the New England Journal of Medicine, yogurt may be a good alternative to milk for people with this condition. The study found that people who are intolerant to lactose can digest it more efficiently if they consume it in yogurt form, as opposed to milk form. The yogurt group had less diarrhea and other gastrointestinal symptoms because they were better able to tolerate the food.
Scientists believe that the probiotics in yogurt boost the release of beta-galactosidase, an enzyme that enhances lactose digestion.
The condition being studied is antibiotic-associated diarrhea, and it is estimated that 25% of people experience it. The scientists were investigating whether yogurt, which contains healthy bacteria, would help prevent the condition. A study was conducted involving 202 hospitalized patients who were receiving either oral or intravenous antibiotics. These patients were randomly selected to either have 8 ounces of yogurt or no yogurt for a period of 8 days. The frequency of diarrhea was monitored during the study. The results showed that those who ate yogurt had 24% less diarrhea than those who didn’t, while the control group only had a 12% decrease.
Studies have shown that yogurt has the potential to fight obesity. In animal research, scientists found that mice supplemented with yogurt powder while on a moderate-fat diet had significantly lower weight gain than control mice. This suggests that yogurt may be beneficial for preventing weight gain. This was thought to be because of the increased lipid levels in the feces of the group that ate yogurt, which suggests that yogurt prevents fat absorption in the small intestine.
These favorable effects extend to humans as well. According to research published in the Journal of the American Medical Association, individuals who consume the most dairy products are 67% less likely to experience weight gain over a 10-year period than those who consume the least amount of dairy. In addition, Harvard School of Public Health researchers has found that, after analyzing data from a 20-year study, yogurt is the food most likely to prevent weight gain, more so than fruits, vegetables, and whole grains.
At the end of the trial, researchers found that the yogurt eaters had lost about 22% more weight and 61% more body fat than the dairy eaters. The researchers in this study found that people who ate yogurt as part of a calorie-reduced diet lost 22% more weight and 61% more body fat than those who just ate one serving of dairy per day. The study found that those who ate yogurt lost an average of 14 pounds, while the control group lost an average of 11 pounds. Those who ate yogurt maintained 31% more muscle mass and lost 81% more abdominal fat, which was reflected by a decrease of 1.5 inches or more around the waist. By comparison, the control group lost 0.23 inches. Since visceral fat accumulation has been associated with an increased risk for cardiovascular disease and type II diabetes, this improvement is noteworthy.
The data that exists shows that calcium is the main nutrient in yogurt that helps to prevent obesity. One way that calcium operates is by suppressing the release of the hormone calcitriol, which promotes fat storage and breaks down fat.
There is evidence emerging that shows that adding yogurt to your diet can help protect you from developing different types of cancer, like colon, bladder, and breast cancer. The study found that those who ate the most yogurt had a 35% lower risk of colon cancer than those who ate the least. The study followed 45,000 men and women over a 12-year period.
The studies suggest that eating yogurt regularly can help reduce the risk of bladder cancer. This 38% lower risk of disease was found in those who regularly consumed yogurt as opposed to those who ate little or none.
In another study, researchers evaluated the intake of fermented dairy products in 133 breast cancer patients and 289 controls and found that those who consumed the most had a lower risk of developing the disease. The study found that women who ate the most yogurt had a 37% lower risk of developing breast cancer.
Combating Heart Disease
Other research has found that yogurt provides powerful support for heart health. More than 1,000 women aged 70 and older were studied. The women with the highest yogurt intake had higher HDL cholesterol levels and significantly lower carotid artery thickness than those with the lowest intake.
A study published in the European Journal of Clinical Nutrition found that yogurt raises HDL levels in human volunteers. The participants in the study saw an increase in their HDL cholesterol levels after eating 10.5 ounces of full-fat yogurt every day for 21 weeks. There was no change in their LDL levels. Many people worry about their cholesterol levels, but this study shows that there’s no need to worry. The participants’ cholesterol levels were improved by the end of the study.
Boosts Bone Health:
Yogurt that has undergone fermentation becomes rich in phosphorus and calcium, which are crucial for improving bone health. A cup of plain curd daily can prevent osteoporosis, arthritis, and other bone-related problems, as well as making teeth stronger.
If your mother or grandmother always made you eat yogurt at the end of every meal, they had a good reason for it. Rich in microorganisms or good bacteria, which play a crucial role in supporting good health, curd is a probiotic food. It can help increase the number of white blood cells to fight infection and improve immunity. If you want to get the benefits of store-bought curd, make sure it is fermented with a ‘live active culture’.
A probiotic is a must-have food to improve digestion. You should consume sweet and fresh curd to regulate intestinal functioning and stimulate the digestive juices in the right amounts. Even those with mild lactose intolerance can eat homemade curd, as the lactose is broken down during fermentation and so doesn’t have much of an impact on digestion.
Keeps Scalp Dandruff Free:
Yogurt has anti-fungal properties, which is why it is a popular home remedy for treating dandruff. Apply sour curd to your itchy, flaky scalp. Let it sit for half an hour, then rinse it with water and shampoo as usual. Do this at least twice a week to see positive results.
What Is Greek Yogurt and How Much Protein Is There In It?
Greek Yogurt is just hung curd. If you want to lose weight, eating a bowl of this creamy, thick curd will help you achieve your goal faster. If you strain out all the watery whey from hung curd, you will get your daily protein requirements.
According to the United States Department of Agriculture (USDA), Greek yogurt contains 28 grams, or 1 ounce, of protein. This can keep you satiated for longer hours and help in regulating the hunger hormone ghrelin. Another great thing about this food is that it is low in carbohydrates, with only 8 to 9 grams per serving. This makes it a perfect choice for diabetics, as well as people suffering from high blood pressure since it has low sodium levels.
Greek yogurt mixed with fresh fruit is a popular substitute for ice cream.
Should You Eat Yogurt Every Day?
Yogurt is a staple in all Indian households, and it would be an exaggeration to say that you would not find a single Indian household without it. Although there are many health benefits associated with eating curd daily, there are also many myths.
You should eat curd daily to enjoy these benefits and well-being.
If you are on antibiotics, a bowl of curd can help you recover more quickly and reduce fatigue. It acts as a cure and replaces the system with good bacteria.
Lactic acid is believed to boost the immune system, making yogurt an effective way to combat infection. Lactic acid helps prevent the growth of cancerous cells and gastrointestinal disorders. Vitamin D aids in the absorption of calcium by triggering the saturation hormone and cleansing the intestinal system.
Vitamin B is a crucial component that our body requires on a daily basis. It is produced in the bowels through biological reactions. You should eat curd every day to get a good amount of vitamin B, which is important for protecting against autoimmune diseases and keeping the nervous system healthy.
What Is The Difference Between Greek Yogurt And Regular Yogurt?
Greek yoghurt uses more milk than regular yoghurt because some of the whey is removed to create a thicker and creamier consistency. Greek yogurt contains twice the amount of protein as regular yogurt, as well as less lactose, which can be beneficial for children who are intolerant to lactose.
Is Yogurt Bad For My Health?
Not all yogurts are created equal— those without added sugar or other additives can be a nutritious part of a meal. Some of commercially made yogurts have high amounts of added sugar and other substances that may not be helpful.
Natural homemade yogurt is a healthy food choice because it is low in calories and high in nutrients such as protein and essential vitamins and minerals. However, manufacturers add sugar, artificial sweeteners, and other flavor enhancers that are not healthful to their products. Choose yogurt with less than 15 grams of sugar per serving and no added ingredients.
Can I Take Yogurt Daily?
It is a good idea to eat homemade yogurt by itself as a snack, or with fruit on top, or to drink it as a healthy drink. You should limit commercial yogurts because they contain a lot of sugar and preservatives, which may not be good for you in the long term.
Regular consumption of yogurt as part of a healthy diet offers probiotics and other nutrients that may help reduce the risk of gastrointestinal disorders, cancer, cardiovascular disease, obesity, and gum disease. Remember that yogurt is not a dietary supplement and should be used to replace less healthy food choices in your diet, such as ice cream. If you eat Yogurt with other food, the additional calories may cancel out the health benefits of eating Yogurt.