Yogurt: Benefits, Uses, and Contraindications

Easily digestible, yogurt is considered a true ally of the intestine. On the one hand, it protects it, on the other, thanks to its richness in proteins, it quickly satiates our body and has an anti-inflammatory effect. Yogurt is created following the fermentation of milk, thanks to the action of certain bacteria: Streptococcus thermophilus and Lactobacillus delbrueckii subs. Bulgaricus, respectively. Yogurt is, in all respects, a dairy product, although, unlike milk and its derivatives, contains a much lower amount of lactose. The origins of this food are lost in the mists of time. It likely originated in Asia, among populations of farmers who stored milk in animal intestines. The milk transformed, day after day, becoming creamy in consistency. The new substance obtained also preserved better than milk and had notable health benefits. Turkish shepherds began producing it knowingly, later exporting it to other peoples. Thanks to the nomads of the Arab countries, yogurt reached the coasts of the Mediterranean, among the Egyptians and Phoenicians, and later among the Greeks and Romans.

Index of topics

Nutritional values

In 100 grams of whole milk yogurt there are:

23% protein
53% lipids
24% carbohydrates
87 g of water
11 mg of cholesterol
4,3 g of soluble sugars
1 mg of Vitamin C
0,08 mg of vitamin E
0,04 mg of thiamine
38 µg of vitamin A
170 mg of Potassium
125 mg of calcium
48 mg sodium

Benefits

Yogurt, besides being delicious, is also a panacea for your health. Let's take a look at its most important benefits.

Yogurt provides a lot of protein and, for this reason, cells can form optimally, strengthening muscles, since it contains all the essential amino acids.
Thanks to its high calcium content, yogurt keeps bones healthy, preserves the skeletal system and can also preventOsteoporosis.
Yogurt, rich in potassium, keeps sodium levels in the body low and consequently reduces the risk of hypertension.
Yogurt, thanks to the presence of lactic ferments and probiotics, keeps the body healthy.intestine, reducing the risk of gastrointestinal diseases, aiding digestion and rebalancing the bacterial flora.
Yogurt fights fungi, bacteria, viruses and strengthens the immune system.
Who consumes yogurt regularly, prevents colorectal cancer.
Yogurt is a powerful anti-inflammatory and reduces the risk of Alzheimer's disease, which is caused by high levels of inflammatory compounds in the body.

Yogurt protects your teeth

A meta-analysis from the Federal University of Rio de Janeiro, published in Food Research International, shows that some of the lactobacilli in yogurt and kefir neutralize the action of pathogenic bacteria such as Streptococcus mutans, a major cause of tooth decay and decay. Streptococcus mutans metabolizes sucrose in the oral cavity and generates lactic acid that can degrade enamel. In addition to protecting against tooth decay, yogurt can also prevent periodontal disease, which causes tooth decay.

Types of yogurt

There are different types of yogurt and each has different characteristics.

Natural white yogurt, which is the classic one and is further divided into: full-fat plain yogurt, made with whole milk and high in fat; partially skimmed plain yogurt, with less fat; and low-fat yogurt, the lightest of the three.
Greek yogurt, which is a much higher protein food because it's made through a different process than traditional yogurt. It's made by removing the whey and other liquids from regular yogurt. Straining reduces its overall volume, and for this reason, Greek yogurt requires much more milk than regular yogurt. Its flavor is intense and its consistency is firm.
Vegetable yogurt, which is lower in fat and higher in fiber. Plant-based yogurt is cholesterol- and mineral-free, and contains no vitamins B and D. It's ideal for vegetarians or vegans.
Lo skyr It's an Icelandic yogurt that resembles cream cheese. It's made by curdling cow's milk, to which starter cultures are then added. It's a protein-rich food.
Il Kefir It is a kind of drink containing probiotics, obtained from kefir grains, a mixture of bacteria and yeasts. It can be made using cow's milk or plant-based drinks.

How much yogurt can you eat per day?

Yogurt can usually be eaten for breakfast, with the addition of cereals, fruit, and honey. Yogurt is also excellent as a mid-morning snack or as a snackTypically, a 125g jar per day is recommended; those who aren't used to drinking milk can consume two jars a day.

Which yogurt is best for the intestines?

Low-fat, sugar-free and completely natural yogurt is considered a a panacea for the intestine, since it lacks all the fat and calcium usually found in whole milk, cream, and full-fat cheeses, components that interfere with proper intestinal transit. Furthermore, Greek yogurt and yogurt made with goat's milk can be considered excellent for sluggish bowels. Greek yogurt contains more calories than regular yogurt but contains bifidobacteria and lactobacilli, which are beneficial for the intestines.

Homemade yogurt

White, with cereals, with pieces of fresh fruit: the yogurt can also be made at home. Quickly and easily. The important thing is to boil the milk thoroughly in a steel pot, reaching a temperature between 38 and 40 degrees, and then stir it thoroughly to avoid lumps forming.

Recipes with yogurt

Here are some recipes that use yogurt, even if expired, taken from our website.

Yogurt cakeIt can also be prepared by using egg whites left over from other preparations.
Zatziki with yogurt and cucumberA sauce of Greek origin, made with Greek yogurt and cucumber, which enriches meat, fish, and vegetable dishes.
Yogurt and peach mousseA dessert with whole-fat yogurt, peaches, and chopped hazelnuts, perfect for beating the heat.
Fig tart with yogurt and cinnamonA light cake, made with 40g of yogurt, with figs, which are full of mineral salts, and cinnamon, with a delicate aroma.