Yummy Yogurt

None — Yogurt

Yogurt is a type of dairy product typically made from cow's milk. It's made by fermenting milk sugars (lactose) into lactic acid. The FDA requires all foods labeled as yogurt to be cultured with the bacteria, Lactobacillus bulgaricus and Streptococcus thermophilus. The fermentation process produces the distinctive texture and tanginess associated with yogurt.

There are several different varieties of yogurt. Regular yogurt is made from whole milk (at least 3.25 percent milk fat). A typical 8-ounce serving contains 150 calories and 8 grams of fat. Low fat yogurt is made from low fat or part skim milk and contains 155 calories and 4 grams of fat. Nonfat yogurt, made from skim milk, contains 137 calories and 0.4 grams of fat. Yogurt in drinkable form is made by blending yogurt with fruit. More recently, Greek yogurt has become popular in the U.S. It's made by filtering yogurt to remove the whey (liquid), producing a thicker yogurt. Greek-style yogurt is produced by adding a thickening agent to the yogurt. Kefir, made from fermented milk and kefir grains. It has a tangy and sometimes effervescent texture.

Health Benefits

Yogurt is a very nutritious food. An 8-ounce serving of plain yogurt meets 16 to 20 percent of the Daily Recommended Value (DRV) for protein and up to 35 percent of DRV for calcium. It also contains many other important minerals and essential vitamins. The bacteria in yogurt are probiotics, micro-organisms that keep the digestive tract healthy.

Research suggests yogurt can also influence overall health. It's a good source of protein. The calcium can help build strong bones and lower the risk for osteoporosis. Calcium also appears to reduce the risk for high blood pressure and may also lower the risk for colon cancer. Some research suggests yogurt may boost the immune system. For women, eating yogurt with the bacteria, L. acidophilus may decrease the risk for vaginal yeast infections.

Choosing Yogurts

Patti Milligan, MS, RD, CNS, Director of Nutrition for TIGNUM in Fountain Hills, AZ, recommends eating yogurt at least three to four times a week, or daily if you're recovering from an illness or trying to build your immune system. Although yogurt is traditionally made from cow's milk, some consumers may want to try products made from alternate milk sources. Goat's milk yogurt has more of a robust flavor and, according to Milligan, is a good alternative for people who are sensitive to cow's milk. Soy yogurt may be good for women who want to boost their intake of soy products. Kefir is often made into a drinkable product. It contains different kinds of healthy bacteria that can colonize in the digestive tract.

Here are some other things to keep in mind when choosing yogurt:

• Choose products with live and active cultures. Although all yogurts are made with live cultures, heat processing can kill the beneficial bacteria. Look for the seal from the National Yogurt Association, which ensures the yogurt contains live and active cultures and contains at least 100 million cultures at manufacturing time.

• American or Greek? While both types of yogurt are healthy, Greek yogurt contains about twice as much protein. That makes it more filling than American yogurt. However, Greek yogurt has a thicker consistency and tangier taste. So it may take time to get used to the difference.

• Plain or flavored? Flavored yogurt often contains extra sugar. So if you're watching your waist line, choose the plain variety. Compare labels because some flavored yogurts contain more sugar than others. Better yet, top plain yogurt with fresh fruit for flavor and add low-fat granola for crunch. Milligan says if your only option is yogurt with fruit on the bottom, eat the plain yogurt at the top and discard the fruited portion.

Research compiled and edited by Barbara J. Fister

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