All About Yogurt - Health Benefits of Yogurt -What makes yogurt healthy?

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All About Yogurt - Health Benefits of Yogurt -What makes yogurt healthy? - Nutrients found in yogurt Nutritional information on Yogurt
A cup of low-fat yogurt provides:

154	calories
12.86 gms	proteins
448 mg	calcium
573 mg	potassium
353 mg	phosphorous
42 mg	magnesium
1.37 mcg	vitamin B12

Regional variations in yogurt
India – In India and the sub-continent Dahi as it is commonly called is made in clay pots in most homes and is used as an accompaniment or added to tandoori style foods for tenderizing. It is also a common and delicious dessert for the Gujarati community as srikhand.

In Greece / Middle Eastern region – Yogurt is primarily hung and strained in a muslin cloth and the extra whey is removed to make it more like cheese and is used as tzattziki. In the Middle east honey is often added to sweeten the yogurt for dessert

Top 10 Tips on how to enjoy yogurt!

Choose between whole milk, low fat or non fat versions Choose the one with ‘live’ and ‘active’ cultures as that is what regulates the digestive system. If you are frequently constipated then this is the right yogurt for you.
Select the ones with sweetener or no sugar rather than loading your yogurt with unwanted sugar calories
Mix your yogurt with flax seeds. A tablespoon of flaxseed will provide 3 grams of fiber and approximately 2 grams of healthy plant omega 3 fatty acids.
You can also opt for a yogurt enhanced with Vitamin D that meets at least 20% of the daily value.
Add frozen or fresh fruits to the low fat yogurt and make a quick smoothie snack, it can also be had with granola cereal – as a high fiber breakfast.
Ice cream sundaes can become healthier and creamier by replacing the ice cream with a low fat yogurt. This helps lower your daily caloric, fat and saturated fat intake.
Create your own yogurt by adding strawberries or pineapple or chocolate syrup or oranges.
At work, store plain or low fat fruit yogurt cups in your office refrigerator.
Use plain yogurt in your daily recipes, it can replace sour cream, cream, butter, mayonnaise and oil in some recipes.
Tzaddziki or raita are a great supplement to any meal.

Go yogurt!

By Sangeetha Narayana Swamy
Senior Dietitian, Nutritionvista.com

References:

NutritionVista

User Comments

31 July, 2013 | archana gupta | Reply

how about taking good quality calcium suppliment along with milk ,curd,ghar ka paneer in rutein.I m 55&had hystatomy done 12yrs back

23 September, 2011 | Samyukkta | Reply

I agree yogurt is the best-known source of probiotics (without any added sugar or chemical additives) for a regular source of healthy bacteria. However many people do not like yogurt due to its sour taste, so we suggest they make fresh yogurt at home to their taste.
Probiotics are the top food choice for the healthy bacteria living in your gut and thus providing the right environment helps ensure more of these good bacteria will survive and thrive in your gut. This will positively help you feel calmer, less anxious and more upbeat.

06 September, 2011 | Dr.Kalyani | Reply

Dr Kalyani here again. I totally agree that yogurt is a wonderful health food especially if fat content is low and no sugar is added. I usually recommend yogurt is eaten everyday while a person is taking antibiotics and for two weeks thereafter as antibiotics kill not only harmful bacteria but many healthy ones in the intestines too. The live bacterial cultures in yogurt can help replenish the intestines with helpful bacteria before the harmful ones take over.

27 January, 2013 | anon | Reply

*off topic* do you know any fat burning foods?

06 September, 2011 | Sonali Mehta | Reply

My child insists on having sweetened or fruit yogurt every meal. After reading your article I am happy he takes yogurt everyday but is all that sugar alright?

08 September, 2011 | Poonam | Reply

Hello Ms Sonali,
While yogurt is a great food to consume, excess sugar is not. 2-3 tsp of sugar per day should be alright. It is always better to keep the overall sugar consumption on the lower side.

17 May, 2011 | kaushik DAMANI | Reply

Hello, Nice suggestions. Noted the importance of YOGURT.
Can you please explain what is the difference between
Yogurt and Curd ? Or it's the same.
Thanks / Regards

24 May, 2011 | Sangeetha Narayana Swamy | Reply

Hello Mr.Damani,

Yogurt and Curd are actually the same, in both live cultures are added to the liquid milk to covert it to a solid mass.

In US, Europe and UK, Curd refers to curdling of milk when acidic edibles like lemon juice or vinegar are added to milk which results in coagulation, this also gives a thin liquid called whey.

The only difference that we find here in India is curd generally is not flavored when bought from the store and yogurt is generally a flavoured one.

Thank you for the post.

Regards,
Sangeetha Narayana Swamy,
Senior Dietitian,
Nutritionvista.com

02 June, 2011 | poonam gokhale | Reply

dear madam, this is in respect to one of your reply to a comment. there is a difference between yogurt and curd. curd has the culture of Strepptococcus thermophilus and yogurt has a culture of some different species of streptococci. i am not sure of the name but indeed there is a difference. i am sorry to contradict your statement but i thought i should share the information that i am aware of. (poonam gokhale,RD)

02 June, 2011 | Sangeetha Narayana Swamy | Reply

Hello Poonam,

Yogurt is generally prepared with live bacteria culture like – Lactobacillus bulgaricus and Streptococcus thermophilus, which is introduced in liquid milk to metabolize the lactose or milk sugar present in the milk. This produces the lactic acid in the milk, the end product being yogurt.

Yogurt and curd have the same culture, so we generally say they are one and the same.

23 June, 2011 | poonam | Reply

thanks for your reply madam. may be u r right.

11 May, 2011 | Vasudha | Reply

Hi,
This is very good article on yogurt. I have one query. Could you please tell me how much milk is required (full cream milk, toned milk, double toned milk respectively) to yield 100 grams of yogurt?
Thanks,
Vasudha

16 May, 2011 | Mridula Naveen | Reply

I think you will require 100 gms of any good quality milk to get 100 gms of curd.

08 May, 2011 | Ankita Nigam | Reply

Hi,Its better to give her freshly set curd but if she is not able to tolerate curd then other sources of calcium are milk, paneer, sesame seeds, soymilk, green leafy vegetables, nuts

08 May, 2011 | Mrinal | Reply

Hi Ankita, Thanks, these are all really good suggestions.

07 May, 2011 | Sandhya Arihant | Reply

Hello,

My sister has wheezing and even a slight change in her surroundings triggers her wheezing. She just has difficulty in breathing and no cold or cough with sputum but still the dietitian she meets in her hospital asks her to avoid curd. Why is it? If she is avoiding curd then what is the source or calcium for her?

10 May, 2011 | Vijayalakshmi Iyengar | Reply

Dear Sandhya, It’s more to play safe that the advice is given in most cases. As you know by now, wheezing can be triggered by a number of reasons and one of the conditions is an intolerance to milk (diary) and/or its products, and curd is a diary product. Another point is normally when a person has wheezing, anything cold is also avoided and curd cannot be heated. So people like to avoid curd for any bronchial condition including wheezing.
If your sister is not allergic or have an intolerance to milk and its products, she can definitely take milk. If she loves curd and is willing to try out to see if it affects her she can try a spoonful or two of curd at room temperature and see how she tolerates it and take it from there. You could also try cheese and paneer. The other sources of calcium are Spinach and other leafy greens, lentils, peas and all types beans dried and fresh, oranges, almonds etc
Vijayalakshmi Iyengar
Sr Dietitian, NutritionVista.com

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