Rich and creamy, yogurt’s been around for ages, and its just one of those things you’ll find at, literally, every dairy aisle in every grocery store. Every type of yogurt is the best yogurt, be it greek, almond, soy, coconut, or even the drinkable type. Other than its taste and texture, you can never go wrong with yogurts, especially with its multiple health benefits, which is why the dairy aisles are overridden with yogurts and why you should consider including this healthy and easily available dairy product in your everyday diet. Let’s learn more about yogurts and their multiple health benefits.
- What is Yogurt?
- Highly in Nutrition Value
- Awesome Probiotics
- Strengthens Immune System
- Weight Management
- Happy & Healthy Heart
What is Yogurt & How is It Made?
The whole process begins with fresh milk and ends with fermented and curdled milk. This diary product is produced by fermenting milk with specific bacterial strains (the good ones). The “yogurt culture,” which is the bacterial strain used, ferments the lactose present in milk and produces lactic acid, which curdles the milk and gives it its yogurt characteristics. Yogurt is usually made from different types of milk, which is why there are many varieties when it comes to yogurt. Plain yogurts, which are free from additives, colorants, and artificial flavors, are incredibly beneficial for the health and yogurts with artificial flavors and additives, although looks and tastes delicious are not as healthy and should not be consumed.
Benefits of Healthy Yogurt
High in Key Nutrients
Yogurts contain calcium, phosphorus, potassium, and Vitamin D. These vital nutrients play an active role in your bone health by maintaining bone density and helping in the prevention of osteoporosis or bone weakening. According to some researches, including yogurt in your diet can contribute to the strengthening of your bones and reducing the chances of bone fracture or reduction of bone density.
Other than healthy bones and teeth, these minerals also play a vital role in regulating other biological processes in the body, including blood pressure and metabolism. Yogurts are also considered rich sources of Vitamin B, which helps in reducing the chances of heart diseases and certain birth defects. According to some studies, the Vitamin D present in yogurts helps with depressive symptoms, although further studies are required to prove this theory.
Yogurts are Probiotics
You must’ve heard the above phrase a lot, and it’s true, yogurts are probiotics, and they help with the normal functioning of your gut. The reason all lies in its name, the “good bacteria” that is present in yogurts, may either be added, or they must’ve come from the initial yogurt culture. This dairy product not only improves bowel movement and reduces bloating, but it helps reduce the symptoms of IBS (Irritable Bowel Syndrome). The bacteria lactobacillus and bifidobacteria are known to be especially beneficial in improving gut health and helping with IBS. Other than that, yogurt also helps reduce constipation and antibiotics-related diarrhea or upset tummy. By enhancing the microflora of the gut, probiotics can strengthen the body against gut-related infections.
However, if you’re looking for the healthiest yogurt that does contain probiotics, check the labels on yogurt brands. The reason is many a time, during the production, yogurts are pasteurized, which means the milk undergoes heat treatment which kills off bacteria, including the good ones. Search for greek yogurt brands—which are extremely healthy because these yogurts contain twice the amount of proteins and lesser sugar and carbs—that mentions milk and live, active cultures on their labels.
Strengthens Your Immune System
Other than your skeletal system’s health, other nutrients like selenium, zinc, and magnesium play a major role in strengthening your immune system. Vitamin D present in yogurt also helps in giving your immune system a boost, especially in times of cold and flu. Probiotics in yogurts also help in strengthening your immune system by reducing inflammation caused by certain viral infections, and they are also known to be effective against colds.
The benefits of yogurt for women’s health is also immense. Few of them include reducing bloating and reducing the chances of vaginal infections, like Candida or Yeast infections. According to a study conducted, diabetic women who consumed yogurts containing live, active cultures had their vaginal flora and pH improve (i.e., from 6.0 to 4.0 and the normal vaginal pH is 4.0 to 4.5). These women also reported having less occurrence of candida infections.
Helps with Weight Management
Other benefits of yogurt for females or males, especially those trying to drop weight is these probiotics help with weight control. It promotes the feeling of fullness when consumed and healthy eating as well. It is also known to reduce obesity, body weight, and body fat percentage. According to some studies, yogurts are high on protein and nutrient content while being fairly low in the calorie department. Are you looking to manage weight healthily, then consider adding yogurts into your diet that are specifically low on carbs and does not contain any artificial flavors and sweeteners.
Keeps Your Heart Healthy
According to a study conducted by Harvard, low-fat yogurts and dairy products reduce the risk of high blood pressure by 50% in individuals. Although there’s a lot of controversies when it comes to yogurts due to its fat content since yogurts and dairy products contain less monosaturated fats and a lot of saturated fats, which causes heart problems. However, some studies show that consuming saturated fats in yogurts and dairy products promotes the production of HDL cholesterol, a.k.a. the good cholesterol, which in turn reduces the chances of heart diseases and promotes heart health.
Intake of healthy yogurt in your everyday diet is hugely beneficial to your body. However, you should know that yogurts are not for everyone, and when consumed by those who are allergic, it can cause adverse side effects. If you’re someone who is lactose intolerant or allergic to milk, I highly suggest staying away from yogurts and every other dairy product out there. And remember when looking for the best yogurty out there, always check out their labels. Be on the lookout for yogurts that contain minimal ingredients with little to no artificial flavors, sweeteners, carbs, and so on. Yogurts that are either low-fat or full-fat is a matter a preference, however, be careful with the portion size, and ALWAYS go for yogurts that are high on live and active cultures to keep your gut and body healthy, always. Aura believes that yogurts are the best type of rich, creamy-goodness you need to have in your diet, and a healthy body and mind is a happy body and mind!