11 Impressive Health Benefits Of Yogurt, Different Types Of Yogurt, Nutrient Content And Best Time To Eat Yogurt.

11 Impressive Health Benefits Of Yogurt, Different Types Of Yogurt, Nutrient Content And Best Time To Eat Yogurt.


Yogurt(Late Night Craving Food) is an excellent source of Calcium, Protein Probiotics and Essential Amino Acids.

Yogurt is a milk product, obtained by fermentation of milk by addition of Specific organisms such as Lactobacillus Bulgaricus or Streptococcus Thermophilus. These organisms are present  as viable, active and in abundant.

Consuming yogurt daily will provide better immune functioning, Weight management and reduces inflammation.

11 Impressive Health Benefits Of Yogurt, Different Types Of Yogurt, Nutrient Content And Best Time To Eat Yogurt.
Health Benefits Of Curd

Difference between Yogurt and Curd(Dahi)


Curd is the dairy product prepared by curdling the milk with edible acidic substances such as lemon juice or vinegar.
While

Yogurt is the fermented product prepared by bacterial fermentation of  milk by adding yogurt culture containing Lactobacillus Bulgaricus.

Nutrient Content of Yogurt:


Nutrient content in yogurt is based on the source and type of milk, Temperature and duration of fermentation. Sometimes ingredients (such as fruits) may be added.

Energy- 63 K Cal
Proteins- 5.3g
Carbohydrate- 7g
Lipid- 1.6g
Saturated Fatty Acid- 1g
Cholesterol- 6mg
Calcium- 183g
Potassium- 234g
Sodium- 70mg
Carbs lactose, Vitamin B6 and Vitamin B12, Riboflavin, Magnesium.

Different Types Of Yogurt:

Greek Yogurt: Prepared by straining normal yogurt to give thicker texture. In this yogurt, the aqueous part(Lactoserum) of the milk is removed and hence it becomes low lactose content yogurt. Also called as strained Yogurt.

Low Fat or Non-Fat: Made with 2% milk. It can be prepared by skimmed milk.

Kefir: Liquid yogurt for drinking. It is prepared by adding kefir grains to milk and leaving it to stand for 12 to 24 hours. It is dense, creamy and high protein yogurt. It need more milk for preparation.

Frozen Yogurt: It can be healthful alternative to ice-cream. It contains live and active cultures and contain small amount of sugar.

Non-Dairy Yogurt: This includes Soy Yogurt with liquid consistency and low in cholesterol.
Almond Yogurt, Mixture of ground almond and water with a naturally low calorie content, high in calcium and fiber and low in fat and sodium. Goat milk yogurt having smoother and creamier texture. Sheep milk Yogurt, excellent source of B Vitamins, Calcium and Riboflavin. Coconut milk Yogurt, Usually lacking protein and difficult to store.

Australian Yogurt: It is unstrained yogurt prepared with whole milk. They mainly contain sugar and honey and hence are high in fat content. Do count calories before consuming.

Icelandic/Viking/Skyr Yogurt: Composed of highest amount of protein. Prepared by straining 4 times which results in very thick, high quality product.

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11 Impressive Health Benefits Of Yogurt:

πŸ‘€Improves Digestion: Yogurt is the best source of probiotics, containing Live friendly bacteria which help to improve gut health. Researchers showed that eating 180ml of yogurt in the morning for 2 weeks softens stool and eases the movement of it through bowel. Hence reduces constipation. It decreases gas and bloating. Helpful in Diarrhea, H. pylori infection, Inflammatory bowel disease, ulcer and stomach cancer.

πŸ‘€Boost Immune Function: One study reported that there is 20% reduction in the onset of gastrointestinal and respiratory infection on consuming Yogurt daily especially in winter. Yogurt changes the intestinal micro-flora, which increases the response of immune system.

πŸ‘€Vaginal Infections: Candida or yeast is the most common vaginal infection for women. Consuming yogurt with active cultures decreases the PH of vagina from 6.0 to 4.0. Hence decreases vaginal infection.

πŸ‘€Prevents Osteoporosis: Yogurt contains greatest amount of calcium and vitamin D, which shown significant effect on bone mass. Reduces pain and inflammation caused due to osteoporosis. Also improves bone health.


πŸ‘€Reduces the risk of Blood Pressure: Salt is the main culprit for high BP, and if BP not monitored leads to serious health complications. The potassium present in yogurt helps to eradicate excess sodium from our bodies. Low fat yogurt helps to modestly lower BP in men and women ages 50 to 75.


πŸ‘€Weight Management: Eating yogurt creates a feeling of fullness. Yogurt are low calorie content helpful in lowering hunger and appetite. When you consume yogurt, it contains a fewer amount of calories. Protein in yogurt promotes promotes burning of fats and regulates your appetite. Study showed that consumption of yogurt daily decreases 22% more weight and 61% more fat than those not consuming.
Although flavored yogurt contains more sugar that may lead to weight gain.

πŸ‘€Allergy Symptoms: Challenging seasonal allergies are prevented by probiotics present in yogurt. It decreases body's reaction to pollen and other allergens. Also helpful in prevention of common cold by making T-Cells or cells that fight infection more stronger and active.

πŸ‘€Beautiful and healthy Skin: Yogurt provides moisturizing effect and heels dry skin naturally. It proves to be the excellent beauty for face pack as it contains lactic acid that acts as exfoliator and clears off all dead cells and blemishes. It reduces acne by destroying acne producing bacteria.

πŸ‘€Fastest Workout Recovery: Yogurt releases amino acid, which helps ton repair muscles after exercise. Also improves the absorption of water by intestines, enhancing hydration. Potassium and Sodium helps to replace electrolytes lost while sweating.

πŸ‘€Improves Sleep: Yogurt contains amino acid tryptophan, helps to feel drowsier before going to bed. When you consume yogurt rich in tryptophan, body converts it into two hormones- serotonin and melatonin which promotes restful night sleep.

πŸ‘€Teeth: Lactic acid present helps in protecting gums and teeth from damage.

11 Impressive Health Benefits Of Yogurt, Different Types Of Yogurt, Nutrient Content And Best Time To Eat Yogurt.
Health Benefits Of Curd

Daily Consumption Of Yogurt:

1-2 Cups or 250-500 gm per day.

Best Time to Eat Yogurt:

🍨Before Meal: No The level of acid in empty stomach is high. Yogurt also contains lactic acid, which kills acid in the stomach and decreases health protection effects.

🍨After Meals: Yes Best time. It is a healthy desert 1-2 hrs after meal, as at this time only gastric juice is diluted and also concentration of acids in the stomach is suitable for lactic acids to develop. Hence it improves digestion.

🍨At Night: At bed time, your body is at rest and hence losses muscle. Protein in yogurt helps to build these muscles. Also helps to improve sleep disturbances. Its a late night craving food containing low calorie.

🍨After Workout: Yogurt is a perfect gym partner. After exercise your muscles experience wear and tear. Yogurt is rich in carbohydrates, proteins, can refuel and combined with healthy culture makes you stronger. Calcium in yogurt especially helps to repair and bond the muscles.

Should you eat or drink yogurt? 

Quite a stupid question. But its matters!!!!
Eating yogurt is completely of cow's milk prepared by rigorous process of fermentation.
Drinking or skimmed yogurt has much less nutrient value and contains very less protein.

Note: 

  • Yogurt that goes through heat treatment have no active bacteria and reduces health benefits.
  • Long term stored yogurt contain contaminated bacteria that may lead to some minor side effects like diarrhea, stomach problems or a skin rash. 
  • Those suffering from lactose intolerance or milk allergy are not advised to consume yogurt as it can lead to some serious complications.
  • Children under one year should not consume.
  • People having diabetes must not consume flavored yogurt. People suffering from hepatitis is not advised to consume yogurt.
  • Yogurt of low calorie count, high nutrient content, low sugar(less than 15gm) is best to consume.

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