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Yogurt comes from the fermentation of milk lactose. Lactose is transformed into lactic acid thanks to added bacteria, making yogurt one of the most effective probiotics.
These microorganisms regenerate the intestinal flora, strengthen the immune system, regulate the digestive system, fight constipation and gas, and help prevent stomach ulcers.
It’s not surprising that until the middle of the 20th century, yogurts were sold in pharmacies. Yes, that’s right Yogurt was and is considered medicinal food, but, you have to know this food well to get the most out of it. Let’s get started!
Types of Yogurts:
– Skimmed Yogurt. Better to avoid
Like with everything I always recommend opting for natural, whole yogurts. Skimmed yogurts have the fat removed and we already know that fat, in the right amounts, is very important for many vital functions, such as absorbing vitamin D. Without fat, this vitamin in yogurt cannot be absorbed.
Plus the natural fat in yogurt is very filling and provides you with more energy. Choose healthy fats and if you are concerned about your weight, then discard processed foods, soft drinks, pastries… The things that really make you put on weight.
“Yogurt is the perfect thing to eat before and after training”
– Flavored Yogurts. Also, avoid.
The yogurt aisle is becoming bigger and bigger. So many flavors and options, many of which say that they contain pieces of fruit however, if you read the label carefully you’ll see that it is all just flavorings and colorings. There is no trace of actual fruit.
– Greek Yogurt. My Favorite
If it’s organic, even better. Make sure that it has no added sugars or sweeteners, or flavorings. In fact, only two ingredients should appear on the label: milk and lactic ferments. In the case of Greek yogurt, cream. But nothing else.
Lactose Intolerant
The truth is that since it’s a fermented product, there are many lactose-intolerant people who can in fact enjoy yogurt since it hardly contains any lactose. And one more thing, you can choose yogurts that come from goat or sheep’s milk rather than that of a cow. You will notice the difference for sure.
Goat and sheep yogurts have almost no lactose and are more digestible.
Do you know how to eat yogurt?
It’s interesting to look to Ayurveda- oriental medicine, which warns us of some points that are often overlooked when we have digestive issues:
If this is your case, you should know that yogurt gives you energy during the day, but at night it can back your body up and cause weight gain. Also, when paired with fruits it can be indigestible, but if you dilute it in water it becomes lighter and easier for the body to digest.
– Better to eat in the mornings: Our ability to digest food changes throughout the day. As the sun goes down, our body loses its ability and finds it harder to process and absorb food. Yogurt is heavy, and if you already have digestive issues eating it later in the day will make it worse. So eat yogurt for breakfast or lunch.
– Temperature: The temperature of yogurt is also important, if it is too cold it can aggravate its heavy properties making it less digestible. It is best to take it out of the fridge a few minutes before you’re ready to eat it, that way you consume it at room temperature making it easier to digest.
– Dissolved: Another of yogurt’s qualities, its heavy consistency, makes it ideal for regenerating tissues and strengthening the body, but it can also cause weight gain and excess fat for many people. The solution is to dissolve it in a little water, mix with a little cumin powder, and whisk (in Ayurveda, this drink is called lassi).
– As dessert- not always: Eating yogurt on its own and as a dessert or snack is a relatively recent habit. For most of yogurt’s history, it has been eaten along with a meal, and at room temperature. For example, poured on top of a vegetable stew or cream soup.
– Without Fruit: If you have digestive issues then it’s better not to mix yogurt with fruit, since for many people yogurt and fruit are incompatible.
Careful with the Sugar
Added sugars and sweeteners are one of the biggest dangers of products found at the supermarket. When we look at yogurt labels oftentimes we can see sugar levels equal to that of a sweetened soft drink! The best solution is to always opt for sugar-free yogurts or make your yogurt at home.
Sugar and sweeteners are usually added for texture and flavor.
If you aren’t a fan of unsweetened yogurts as you find them too acidic, I would recommend using a spread on top I like to add Cacao Hazelnut Spread, Peanut Butter, with a touch of cinnamon or Soluble Cacao. Simply Divine!
Properties of Yogurt
Yogurt is a well-rounded food. It provides us with high biological value proteins which are high digestibility. It also provides us with healthy fats, carbohydrates, vitamins, and minerals, particularly calcium and phosphorus.
- Helps to have healthy digestion.
- Reduces the risk of type 2 diabetes.
- Because it is low in lactose, it is more easily digested than milk.
- Provides B vitamins, lactic acid, calcium, and vitamin D.
- Reduces the risk of colorectal cancer.
- Helps maintain bone density and prevent osteoporosis.
- Helps to gain muscle and lose weight.
- Strengthens the immune system and helps prevent disease.
- Lowers blood pressure.
- Reduces yeast infections, such as Candida albicans.
- Balances cholesterol and triglyceride levels.
- Its calcium content helps maintain gum health.
- Stabalizes and prevents mood swings
My Favorite Yogurt Recipes:
Tzatziki Sauce with Chicken Skewer
Fall Pudding with Cocoa and Chai Compote
Granola and Fruit Popsicles made with yogurt
Yogurt, Peanut Butter and Blueberry Bites
