Yogurt

By Alyssa Morlacci
Updated on 14. Sep. 2020

Healthy, nutritious and versatile, yogurt is a delicious dairy product that goes with so many dishes and is a reliable companion for a diet.

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Yogurt...

  • ...strengthens bones and teeth. With 125 milligrams of calcium in every 100 grams, yogurt is an important source for the mineral that is particularly important for strong teeth and bones. However, the more additives yogurt contains, the lower the calcium content.
  • ...can have a healing effect. Depending on the yogurt, the lactic acid bacteria used for souring come from different strains. Some of them produce probiotic bacteria, which support the immune system, build up the intestinal flora and render pathogenic germs in the stomach and intestines harmless. These probiotics help with stomach pain and diarrhea.
  • ...can help prevent diseases. Various studies show that yogurt with probiotic lactic acid bacteria in particular can help prevent serious illnesses. Even the consumption of just 60 grams of low-fat yogurt per day reduces the risk of high blood pressure by 1/3. This type of natural yogurt is also said to prevent colon cancer and type 1 diabetes.
  • ...has few calories naturally. Natural yogurt without additives does benefit your figure. Even whole milk yogurt with 3.5 percent fat is considered a "slim" food. If you pay attention to calories, you can season your yogurt with liquid sweetener and enjoy it with finely chopped fresh fruit. Beware of ready-made fruit yogurts — they often contain a lot of sugar, as well as additives and starch, depending on the brand and product.
  • ...is more digestible than milk. The bacteria contained in yogurt convert lactose (milk sugar) to lactic acid. This is why even people with a lactose intolerance often tolerate yogurt well.
  • ...is good for the stomach. To make yogurt, milk is soured and thickened with special lactic acid bacteria so that it contains all the goodness of milk, but with the lactic acid bacteria that's particularly beneficial in the stomach and intestines. For example, they protect the mucous membranes and promote a healthy intestinal flora.

Yoghurt (1.5 percent)...

  • ...strengthens bones and teeth. With 155 milligrams of calcium per 100 grams, yogurt (1.5 percent) provides the mineral that strengthens bones and teeth. But, the more additives yogurt (1.5 percent) contains, the lower the calcium content.
  • ...is good for the stomach. When making yogurt (1.5 percent), you acidify low-fat milk with special lactic acid bacteria. These have a positive effect in the stomach and intestine; they promote a healthy intestinal flora and protect the mucous membranes.
  • ...promotes muscles. The high protein content in yogurt (1.5 percent) helps build muscles. It also prevents the body from breaking down muscle mass instead of fat when dieting.
  • ...is low in calories. With its low-fat content, yogurt (1.5 percent) is suitable for dieting. Nevertheless, it still contains enough fat to taste good, since fat is a flavor carrier.
  • ..can have a healing effect. Depending on the yogurt (1.5 percent), the lactic acid bacteria come from different strains, some of which produce so-called probiotic bacteria. These support the immune system, build up the intestinal flora and render pathogenic germs in the stomach and intestines harmless.
  • ...contains lactose. Each 100 grams of yogurt (1.5 percent) contains around 3.3 grams of lactose (milk sugar). This is relatively little, but can be too much for people with a lactose intolerance. Several manufacturers are offering lactose-free yogurt with 1.5 percent fat, which contains all the other nutrients.
  • ...may contain additives. If a natural yogurt tastes sweeter or is described as mild, it is possible that milk dry matter was used in its manufacture. This means more sugar is added to the yogurt. The dry matter does not have to be labeled as an extra ingredient. It may also contain other additives, such as starch, though these must be listed on the packaging. Pay attention to the list of ingredients and nutritional information.

What You Should Know About Yogurt

Hardly any other product group is as popular with health-conscious consumers as yogurt. The biggest common advantage is that they are also consumed by people who would never drink a glass of milk. In principle, sour milk products provide the same benefits as fresh milk: high-quality protein, a large portion of vitamins A and D depending on the fat content, plus plenty of calcium and magnesium. In contrast to drinking milk, intolerances and digestive problems rarely occur with sour milk products. On the contrary, lactic acid contributes to the smooth functioning of the intestine and ensures a healthy intestinal flora by creating an acidic environment in the digestive tract and displacing unwanted microbes.

However, an increasing number of products on the market provide hardly any of these advantages. They contain sugar-sweet fruit mixes, starch and fat, so they have about the same nutritional value as a pudding. Because these sour milk products are mainly eaten as snacks, they displace fiber-rich and important foods from a diet.

For children, you should buy natural yogurt and mix it with fresh fruit, little sugar, honey or sweetener and preferably cereal flakes.

Origin

The word yogurt comes from the Turkish word yoğurt, which means "fermented milk." It is assumed the first yogurt was "discovered" by chance when milk was acidified.

Taste

Yogurt tastes pleasantly fresh and slightly acidic. The higher the fat content of yogurt, the fuller it is.

Here you can find all yogurt recipes.

How Healthy Is Yogurt?

Manufacturers of yogurt and milk drinks advertise the health-promoting effects of special bacteria cultures, known as probiotics. The added bacteria survive the journey through the human digestive system to the large intestine largely undamaged, and some strains can even settle there for a short time. Scientists expect further health benefits from individual bacterial strains, but there is still a great need for research.

Nutritional values of yoghurt (1.5 Percent fat) per 100 grams  
Calories 49
Protein 3.6 grams
Fat 1.5 grams
Carbohydrates 4.5 grams
Fiber 0 grams

Shopping and Kitchen Tips

Shopping

Make sure the packaging does not have any cracks, as this can cause the yogurt to spoil quickly. Natural yogurt without additives is healthy and does good for the intestines. In the supermarket, however, you will also find variants with added sugar and binding agents. Even purchased fruit yogurt only has to contain 3.5 percent fruit. If you want to be on the safe side and take advantage of the health benefits of yogurt, it is better to buy yogurt without additives and simply stir in fresh fruit. If you want to save on plastic, it is best to buy yogurt in a jar.

Storage

Like all chilled products, yogurt must be stored in the refrigerator at 37 to 48 degrees F. Since it quickly absorbs the odors of other foods, it should always be well sealed.

What To Make With Yogurt

The sweet and sour milk product goes with almost everything — fruit and a little honey, as a delicious dip with raw vegetables or roasted vegetables, or as a yogurt dressing for salads.

Yogurt is also great for freezing: For the lowest calorie version, simply pierce the closed lid of the yoghurt with a spoon and place it upright in the freezer. For more creative variations, you can mix any fruit with yogurt and a little sweetener, spread on ice cream cups and freeze for the perfect alternative to high-calorie ice cream in the summer!

FAQs

Why does yogurt keep for longer than fresh milk?

During production, yogurt is heated to a high temperature, which kills bacteria that affect the shelf life of the product. In addition, the pH value of yogurt is so low only a few germs can survive.

What is the difference between creamy and firm yogurt?

The difference lies in the production: creamy yogurt matures in a tank and is stirred before being filled into cups. Puncture-proof yogurt matures directly in the cup and is sold without any further mechanical influences.

When will babies be allowed to eat yogurt?

Milk and dairy products contain a lot of milk protein, which has to be excreted via the kidneys. Milk also hinders the absorption of iron from food. For this reason, babies should only be given around 300 grams of milk (products) from age 2.

Suddenly I can't eat yogurt anymore, why is that?

Many people think they're lactose intolerant, but natural yogurt contains only small amounts of lactose and is therefore even well tolerated by many lactose intolerant people. Lactose is often added to fruit yogurt and is therefore rather less suitable. A tasty alternative is natural yogurt with fresh fruit. If you cannot tolerate milk sugar (lactose), you can find out from your doctor by taking a test.

However, milk and yogurt are not only made of lactose. They also contain milk proteins, which can cause discomfort for some people. Milk contains two different proteins: casein and whey protein. If casein is not tolerated, then milk products must be avoided completely. Whey protein, on the other hand, is sensitive to heat, which means the allergenic effect of heated dairy products such as pudding or UHT milk decreases. Yoghurt is not heated and can therefore cause discomfort for people allergic to whey protein. A visit to the doctor can also provide clarity about the possible allergy.

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