Yoghurt, a fermented milk product, has been a staple in various cultures for centuries. Originating in Western Asia and the Middle East, yoghurt was initially produced by nomadic herdsmen who carried milk in animal skin pouches, allowing natural enzymes to ferment the milk. Today, yoghurt is globally recognised for its nutritional benefits and versatility in cuisine, making it a popular choice for health-conscious individuals.
What is Yoghurt?
Yoghurt is a food produced by the bacterial fermentation of milk. The process involves adding specific bacteria, such as Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus, to heated milk, which then ferments to produce lactic acid. This fermentation gives yoghurt its characteristic tangy flavour and creamy texture.
How is Yoghurt Made?
The production of yoghurt involves several key steps:
- Pasteurising milk by heating it to a high temperature (around 85-90 °C) to kill unwanted microorganisms and denature proteins
- Cooling the milk to a temperature (38-42 °C) suitable for bacterial growth
- Inoculating the cooled milk with starter cultures, specifically Streptococcus thermophilus and Lactobacillus bulgaricus bacteria
- Fermenting the inoculated milk by maintaining a warm temperature (around 30-45 °C) for several hours
- Cooling the yoghurt to stop fermentation and storing it
Yoghurt Nutrition
Yoghurt is a highly nutritious dairy product that offers a variety of essential nutrients beneficial for health. Below is an overview of its nutritional profile.
| Nutrient (Amount per 100 g) | Description |
| Protein (12.86 g) | Essential for muscle growth and repair |
| Calcium (448.35 mg) | Crucial for bone health and development |
| Phosphorus (352.8 mg) | Important for bone health and various cellular functions |
| B Vitamins (0.52 mg) | Riboflavin and B12, particularly in animal-based yoghurt, supporting energy metabolism and red blood cell production |
| Probiotics (variable) | Produced during fermentation, aiding in digestion, immunity, and gut health |
10 Health Benefits of Eating Yoghurt
Yoghurt is a nutrient-dense food that offers numerous health benefits when consumed regularly. Let us explore some of the remarkable advantages of eating yoghurt every day.
1. Improves Digestion
Yoghurt is a rich source of probiotics, beneficial bacteria that help maintain a healthy balance of gut microorganisms. These probiotics, such as Lactobacillus and Bifidobacterium, play a crucial role in enhancing digestion and alleviating symptoms of digestive disorders like irritable bowel syndrome (IBS), constipation, and diarrhoea. Regular consumption of yoghurt can improve bowel health and promote optimal functioning of the gastrointestinal tract, even in healthy individuals.
2. Natural Immunity Booster
The probiotics found in yoghurt not only benefit digestion but also stimulate the production of immune cells, enhancing the body’s natural defence mechanisms against infections and diseases. Additionally, yoghurt contains essential trace minerals like magnesium, selenium, and zinc, which are vital for maintaining a robust immune system.
3. Reduces Risk of Cancer
While direct evidence is limited, some studies suggest that yoghurt consumption may be associated with a reduced risk of certain cancers, particularly colon cancer. The probiotics and beneficial nutrients present in yoghurt help maintain a healthy gut microbiota, which has been linked to a lower risk of cancer development. Moreover, yoghurt’s high content of calcium and other essential nutrients contributes to overall health, potentially reducing the risk of various chronic diseases.
4. Regulates Blood Sugar Levels
For individuals with type 2 diabetes, yoghurt may be a valuable addition to their diet due to its potential to help manage blood sugar levels. The probiotics in yoghurt can influence the gut microbiota, which may lead to reduced glycemic variability and improved insulin sensitivity. By incorporating yoghurt into a balanced diet, individuals with diabetes may find it easier to maintain stable blood sugar levels.
5. Good for Bones
Yoghurt is an excellent source of calcium, a crucial nutrient for maintaining strong bones and teeth. In addition to calcium, yoghurt contains other essential nutrients like protein, potassium, phosphorus, and often vitamin D, all of which contribute to optimal bone density and strength. Regular consumption of yoghurt can help prevent the development of osteoporosis and support overall bone health, particularly in older adults who are at a higher risk of bone loss.
6. Reduces Inflammation
Consuming yoghurt on a daily basis can help alleviate inflammation in the body, which is associated with various health issues. The probiotics present in yoghurt, such as Lactobacillus and Bifidobacterium, play a vital role in regulating the immune system and mitigating inflammatory responses. These beneficial bacteria produce anti-inflammatory compounds and help maintain a healthy gut microbiome, thereby reducing inflammation throughout the body. This reduction in inflammation can aid in preventing conditions like viral infections, digestive disorders, and other chronic diseases.
7. Reduces High Blood Pressure and Risk of Heart Diseases
Regular yoghurt consumption has been linked to a decreased risk of cardiovascular disease and high blood pressure. The potassium found in yoghurt helps regulate blood pressure by counterbalancing the effects of sodium in the body. Moreover, the probiotics in yoghurt may contribute to lowering cholesterol levels and improving overall heart health.
8. Reduces Appetite and Helps Manage Weight
Incorporating yoghurt into your daily diet can help with weight management by increasing feelings of satiety and curbing appetite. The protein and probiotics found in yoghurt contribute to maintaining a feeling of fullness, which can lead to a reduction in overall calorie intake. Some studies suggest that probiotics may also play a role in regulating metabolism and fat absorption, further supporting weight loss efforts. Consuming a protein-rich yoghurt as a snack has been shown to postpone the desire to eat dinner and decrease hunger levels.
9. May Help Alleviate Depression
Recent research indicates a connection between gut health and mental well-being. The probiotics found in yoghurt may influence the production of neurotransmitters and enhance communication between the gut and the brain, potentially leading to improved mood and reduced symptoms of anxiety and depression. By promoting a healthy gut microbiome, regular yoghurt consumption can contribute to better mental health and emotional regulation. While more research is needed to fully understand the mechanisms involved, the potential mood-boosting benefits of yoghurt make it a valuable addition to a balanced diet.
10. Reduces Symptoms of Allergy
Although more research is required to fully comprehend the mechanisms involved, some studies suggest that the probiotics found in yoghurt may have beneficial effects on allergic reactions. Probiotics can help regulate the immune system, potentially reducing the severity of allergic responses. While this benefit is more speculative and requires further investigation, incorporating yoghurt into your diet may provide some relief from allergy symptoms, in addition to its numerous other health advantages.
Make Yoghurt at Home in 4 Easy Steps
Making yoghurt at home is a simple and rewarding process that allows you to control the ingredients and ensure the highest quality. Here is how you can do it in just four easy steps:
- Heat the milk to around 82°C to kill any existing bacteria.
- Allow the milk to cool to between 43°C and 49°C, which is the ideal temperature for adding the starter culture.
- Add a yoghurt starter culture or active yoghurt with live cultures to the cooled milk, stirring gently to distribute it evenly.
- Incubate the mixture in a warm, draft-free environment (around 38°C to 43°C) for 6 to 8 hours to allow the bacteria to ferment and set the yoghurt.
| Quick Recipe: For a delicious yoghurt breakfast, take a bowl of plain Greek yoghurt and top it with fresh fruits like sliced bananas, berries, or kiwi. Add a handful of oats or granola for texture and crunch. Sprinkle a few nuts or seeds, such as almonds, chia seeds, or sunflower seeds, for added protein and healthy fats. Drizzle honey for sweetness, and if desired, add a pinch of cinnamon or a spoonful of peanut butter. This nutritious breakfast is quick to prepare, balanced with protein, fibre, and healthy fats, and will keep you energised throughout the morning. |
Side Effects of Eating Yoghurt
Although yoghurt is generally considered safe and beneficial, there are some potential side effects to be aware of, especially for certain individuals:
- People with lactose intolerance may still experience discomfort, even though yoghurt is easier to digest than other dairy products owing to its probiotics.
- High-calorie yoghurts, particularly those with added sugars, can contribute to weight gain if consumed in excess.
- In rare cases, some individuals may experience allergic reactions to yoghurt, especially if they are allergic to milk proteins such as casein or whey.
- Probiotics in yoghurt may interact with certain medications, such as immunosuppressants, although this is uncommon and usually requires consultation with a doctor.
In summary, incorporating yoghurt into your daily diet can have significant health benefits, from improving digestive health and strengthening the immune system to supporting bone density and heart health. With its rich nutrient profile and versatility in recipes, yoghurt is an excellent addition to a balanced diet. Whether store-bought or homemade, yoghurt offers a delicious and nutritious way to promote overall wellness.
Frequently Asked Questions (FAQ)
Yes, eating yoghurt daily can be beneficial as it is high in calcium, protein, and probiotics, which support bone health, gut health, and immune function.
The best time to eat yoghurt is flexible, but it is often recommended as a morning meal or afternoon snack to help with satiety and weight management.
Yes, you can eat yoghurt at night, particularly if it helps with sleep or as a light snack before bed, though it may not be ideal for everyone due to its protein content.
Yoghurt is beneficial for stomach health owing to its probiotics, which can improve digestion, reduce symptoms of IBS, and alleviate gastrointestinal issues.
Yoghurt and curd are similar but not the same; both are fermented dairy products, but yoghurt is typically made with specific bacterial cultures (Lactobacillus bulgaricus and Streptococcus thermophilus) and has a thicker consistency.
Yoghurt is made from the bacterial fermentation of milk, using cultures such as Lactobacillus bulgaricus and Streptococcus thermophilus, which ferment lactose to produce lactic acid.
Yes, yoghurt can be prepared at home by heating milk, cooling it, and then adding yoghurt cultures or a probiotic powder, allowing it to ferment.