Yoghurt – Types and Health Benefits

Introduction

Yoghurt is a popular dairy product produced by the fermentation of milk. It is a staple food across the world. The first yoghurt was created by accident. During Neolithic times, people used animal skins as storage containers. 

Milk was stored in these containers, and the natural enzymes from the animal skin would ferment the milk, and then it became yoghurt.

How Yoghurt is Made

The yoghurt is produced by heating the milk at a higher temperature and then mixing it with bacteria, mostly lactobacillus bulgarius and streptococcus thermophilus and placing it at a warm temperature of (30 – 45°C) for 4 to 12 hours for fermentation to occur. 

Then, the bacteria will convert the lactose (sugar in the milk) to lactic acid, solidifying the milk and creating its unique tart flavour.

Nutritional chart of yoghurt

Nutrient	Value
Water	88%
Calories	61
Protein	3.5 g
Sugar	4.7 g
Carbohydrate	4.7 g
Fat	3.3 g

Protein

Protein is available in yoghurt in two forms: whey and casein. The former is soluble in water, and the latter is not. Casein constitutes 80% of protein, and whey consists of the rest 20%. Both types of proteins have exceptional nutritional values.

Carbohydrate

Yoghurt is a better low-carb snack option. The carbohydrate comes from natural sugars called lactose and galactose. A cup of plain yoghurt contains 11.4 grams of carbohydrate.

Fat

Yoghurt can be full-fat, low-fat, or even zero-fat; it depends upon which milk it is made of. The fat count is less in low-fat yoghurt.

Probiotics

Yoghurt is a probiotic food because of the living organisms it contains, and many clinical studies have shared that consuming yoghurt has many health benefits, including low cholesterol, enhanced immune system and good digestive health.

Vitamins and Minerals

Vitamin B12, phosphorous, calcium and riboflavin are the vitamins and minerals in standard yoghurt.

Types of Yoghurt

Greek Yoghurt

Greek yoghurt is primarily dense and creamy, and it is made by straining regular yoghurt to remove whey and extra liquid. This process increases protein content and reduces calcium. Greek yoghurt is present in full-fat, low-fat, and zero-fat.

Low-fat or non-fat

Low-fat is produced with 2% milk. Non-fat yoghurt is made with skim milk.

Kefir

Kefir is a liquid version of yoghurt for drinking. It has probiotics and is simple to make at home. Include kefir grains in milk and leave it for 12 to 24 hours.

Skyr

Skyr is similar to Greek Yoghurt, which is dense, creamy and rich in protein. Skyr requires four times the amount of milk to make and contains two to three times more protein than regular yoghurt.

Frozen yoghurt

Frozen yoghurt contains a similar amount of sugar compared to regular ice cream. Hence, it doesn’t have all the positive benefits of yoghurt.

Non-dairy yoghurt

Many non-dairy yoghurt alternatives are available in the market, including soy yoghurt and coconut milk yoghurt.

Health Benefits of Yoghurt

Fermented dairy products have a lot of health benefits, especially yoghurt, compared with non-fermented milk.

Digestive Health

The live and active bacteria cultures play an important role in digestion. When consumed regularly, yoghurt treats antibiotic-associated diarrhoea, restores balance in the intestinal flora and reduces constipation. Additionally, pro-biotics ease lactose intolerance symptoms by improving your digestion of lactose.

Osteoporosis and Bone Health

Osteoporosis is a chronic condition linked with reduced bone strength and a high possibility of bone fracture. More prevalent among older age groups. Dairy products have long had positive effects on osteoporosis. A study found that increased yoghurt intake can reduce the risk of osteoporosis among older people.

Blood Pressure

The primary risk factor for heart disease is high blood pressure, and scientists say that consumption of 2% of calories from yoghurt will result in low blood pressure and hypertension.

Is Yoghurt the Same as Curd?

There are more similarities than differences between yoghurt and curd. Both are dairy products, and production is similar to an extent.

In curd, acidic substances like vinegar or lemon juice are added to the milk to get cuddled. On the other hand, bacteria is added to ferment the milk to get its texture.

Curds contain some bacteria but not of the same magnitude as yoghurt. This makes yoghurt more probiotic than curd. Curd can be processed into cheese but not yoghurt.

The main similarity between yoghurt and curds is that both are available in plain and flavoured form and can be sold as desserts and beverages.

Finally, curd and yoghurt have less lactose, yet yoghurt is preferable for people with lactose intolerance.

Conclusion

Yoghurt is versatile and suitable for people of all ages, particularly children and elders. For Children, yoghurt provides a balanced source of nutrients and a taste. For elders with a weak digestive system, yoghurt is a valuable food. You can consume it for breakfast, lunch, dinner or as a snack in any flavour.

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