Yogurt is no newcomer to the dairy aisle. In fact, evidence of this cultured milk
product dates back thousands of years. But what are the real health benefits and
how do you know which yogurt to choose?
Health Benefits
Yogurt is a good source of calcium, protein, potassium and B vitamins that help
keep you healthy. Multiple studies have shown that yogurt may be beneficial for
treating several ailments.
-
Yogurt may improve gastrointestinal problems. Yogurt is made with
millions of live strains of bacteria cultures. These bacteria help reduce inflammation
in the gastrointestinal system, which can aid digestion and prevent constipation,
diarrhea, and inflammatory bowel disease.
-
Yogurt may boost the immune system. Studies have shown that certain
bacteria used in some yogurts help the body produce infection-fighting cells.
-
Yogurt may help prevent vaginal infections. Research suggests that
a live bacterial culture found in unsweetened yogurt may decrease or counteract
yeast growth in women.
-
Yogurt may help prevent osteoporosis. Studies show that calcium
and vitamin D found in yogurt can help preserve bone mass.
-
Yogurt may reduce the risk of high blood pressure. Yogurt has calcium,
potassium and magnesium, which have all been shown to reduce hypertension. A study
by the Harvard School of Public Health says that three daily servings of nonfat
dairy products may lower blood pressure.
- Yogurt may reduce the risk of colon cancer. Research suggests that
a diet high in calcium and vitamin D helps slow the abnormal cell growth that leads
to colorectal polyps.
Other claims indicate that yogurt may help prevent and heal arthritis, ulcers, and
urinary tract infections; increase fat loss; deter gingivitis; and help you feel
fuller. Despite the controversy over some of these studies, it’s safe to say
that yogurt is a healthy choice for your dairy needs.
How to Choose Yogurt
Yogurt comes in many varieties. The first step is to choose between regular, low-fat
and nonfat yogurt. Low-fat and nonfat products contain less fat and cholesterol
but may not be as creamy as whole-milk varieties.
The second step is to select your sweetener. Many low-fat and nonfat flavored yogurts
contain artificial sweeteners or even corn syrup. If you are sensitive to these
products, consider whole-fat flavored varieties or choose unsweetened yogurt and
add your own fruit. And be aware that some flavorings contain more sugar than others.
For optimal health benefits, be sure that the product contains live, active cultures.
The National Yogurt Association (NYA) created a Live & Active Cultures seal that
appears on some labels. While you’re at it, be sure to choose a yogurt that’s
high in calcium and fortified with vitamin D.
There are also many organic yogurts and goat’s and sheep’s milk yogurt.
For those who avoid dairy products, soy yogurt is available. And, there’s
good news for those who are lactose intolerant – yogurt with live, active bacteria
cultures can be eaten by more than one quarter of adults who normally experience
lactose intolerance, according to the NYA. This is because the cultures used to
make yogurt also help facilitate lactose digestion.
Tips to Add Yogurt to Your Diet
- Blend yogurt, fresh fruit and ice to create a
low-fat smoothie.
- Mix one part yogurt with one part mayonnaise to make a healthier mayonnaise spread.
- Use yogurt instead of sour cream on baked potatoes or Mexican dishes.
- Mix yogurt with herbs, spices, cucumber and lemon juice to make a low-fat salad
dressing or dip for vegetables and meats.
- Substitute yogurt for some of the oil or butter in baked goods.
- Use yogurt as a marinade for meat and poultry.
- Mix unsweetened yogurt with fresh fruit and flax seed or wheat germ for a healthy,
well-rounded treat.