Yogurt

When I was a kid shopping for yogurt was easy, you just had to choose the flavor you liked. Now there is Greek, Australian, Icelandic, traditional, whole milk, low-fat, fruit on the bottom, sheep milk, cow’s milk, – wow! The choices are endless. So, what is yogurt? Yogurt is a food made by fermenting milk with bacteria called yogurt cultures. The bacteria produce lactic acid, which gives yogurt its distinctive tart flavor. Different yogurt brands use different bacteria to create the brand’s unique flavor profile.

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Nutrition
Yogurt is nutritious and has some health promoting benefits. Yogurt is made with milk, so it is a great source of high biological value protein. A serving of traditional yogurt (about 6 ounces) usually has 6-8 g of protein, while Greek yogurt clocks in around 11-14 g per serving. Protein is needed to make hormones, clot blood, form antibodies for immunity, and of course build muscle. Yogurt is a keen provider of calcium with a 5-6 ounce container providing 15-20% of your daily calcium needs. Calcium, along with phosphorus, another nutrient in yogurt, are key minerals that strengthen bones and teeth. Other nutrients in yogurt include potassium which helps regulate blood pressure and vitamin B12 which is used in red blood cell formation.

Pro-Biotics and Active Cultures
The live bacteria used to create yogurt are probiotics which may be beneficial for your digestive tract. After the pasteurization process (heating to keep the yogurt safe) some of the live bacteria is destroyed. Many manufactures add live cultures – the good bacteria -- back in  after treatment. When buying yogurt look for the words live or active cultures to get the probiotic benefits.

Lactose Intolerance
People with lactose intolerance often tolerate yogurt better than other dairy products. Lactose intolerance occurs when the body does not make enough of the enzyme lactase. Lactase breaks down the milk sugar lactose. If you have lactose intolerance you may have gas, bloating, or cramps after eating foods with lactose. The improved tolerance with yogurt may be because some lactose is broken down during the fermentation process and the probiotics may also help with digestion. If you have lactose intolerance try a small amount of yogurt to see how your body reacts. Every person is different.

Types of Yogurt
With all the choices of yogurt which should you choose?  Traditional yogurt is smooth and creamy. Greek yogurt, which is strained, is thicker than traditional with a higher protein content. Australian yogurt is not strained but has a super creamy texture. Icelandic yogurt, also called Skyr, has a high protein content, like Greek yogurt, but it often thicker and even more tangy. Watch the sugar content on your yogurt choices. Yogurt has natural sugar, from the milk, but sugar is also added to provide flavor. Plain yogurt (no sugar added) has about 12-14 g of sugar in a 6 oz serving. For flavored yogurts look for brands and styles with less than 18 or so grams of sugar.

Summary
Yogurt is rich in nutrients, flavorful, and can be eaten as a snack, used to make dips, or substituted for sour cream in many recipes. The choices are endless so you should be able to find a style, brand, and flavor you like.