What are the health benefits of yogurt?

At least 4,500 years ago, cultured milk product was being produced as food. Ancient yogurts were impromptu fermented by wild bacteria Lactobacillus delbrueckii subsp.bulgaricus.

The first European encounter with yogurt was Francis I of France who suffered from a severe bout of diarrhea where no French doctor could cure him. His friend, Suleiman the Magnificent sent a doctor, who cured him with yogurt.

Nutritional value and health benefits
Yogurt is rich in protein, calcium, riboflavin, vitamin B6 and vitamin B12. It has more nutritional benefits than milk. In fact, people who are lactose-intolerant can enjoy yogurt without ill-effects, because the lactose in the milk is converted by the bacterial culture which the individual need not have to process the milk sugar themselves.

Yogurts are made using active, good bacteria. The word ‘probiotic’ literally means ‘for life’, and when eaten in sufficient amounts, the living organisms can result in some health benefits. Since yogurt comes from milk, yogurt eaters will absorb animal-protein of about 9 grams per 6 once serving including other nutrients like calcium, vitamin B2, B12, potassium and magnesium.   

Benefit #1 - Yogurt help prevent osteoporosis
Jeri Nieves, PhD, MS, director of bone density testing at New York’s Helen Hayes Hospital says that adequate nutrition contribute a major role in the prevention and treatment of osteoporosis and the vital  micronutrients are calcium and vitamin D.

The combination of calcium and vitamin D has skeletal benefit provided that the D dose is 400 IU per day for people of ages 51 to 70. However, this amount is consider adequate to most young adults for skeletal health, although many would argue that for overall health, maybe more dose be required.

Benefit #2 – Yogurt may reduce the risk of high blood pressure
A recent study by Alvaro Alonso, MD, PhD, a researcher in the department of epidemiology at the Harvard School of Public Health said, “We observed a 50% reduction in the risk of developing high blood pressure among people eating 2 – 3 servings of low-fat dairy a day (or more), compared with those without any intake”.  Alvaro believes low-fat yogurt would likely have the same effect, even though, the study subjects consumed was as milk.

Benefits #3 – Yogurt with active cultures helps the gut
Researchers from the Jean Mayer U.S. Department of Agriculture Human Nutrition Research Center on Aging at Tufts University concluded in a recent review article.

Yogurt with active cultures may help certain gastrointestinal conditions, including:
•    Lactose intolerance
•    Constipation
•    Diarrhea
•    Colon cancer
•    Inflammatory bowel disease
•    *H. pylori infection

The benefits are thought to be due to:
•    Changes in the micro flora of the gut
•    The time food takes to go through the bowel
•    Enhancement of the body’s immune system

*H.pylori is a type of bacteria that can cause infection in the stomach and upper part of the small intestine. It can lead to ulcers and can increase the risk of developing stomach cancer.

Benefit #4 – Yogurt with active cultures may discourage vaginal infections
Seven diabetic women with chronic Candidal vaginitis consumed 6 oz of frozen aspartame-sweetened yogurt per day with or without active cultures. Throughout the study, the women have poor blood sugar control.

Group eating yogurt with active cultures, the vaginal pH (measure of acidity or basicity) dropped from 6.0 to 4.0 (normal pH is 4.0 – 4.5). Those eating the yogurt without active cultures remained at pH 6.0.

Benefit #5 – Yogurt may help you feel fuller
The University of Washington in Seattle tested 16 men and 16 women who had a 200 calorie snack, for hunger, fullness and calories eaten at the next meal. The snack was either:
•    Semisolid yogurt containing pieces of peach and eaten with a spoon
•    The same yogurt in drinkable form
•    A peach-flavored dairy beverage
•    Peach juice

The findings were those who had the yogurt snacks did not eat fewer calories at the next meal but resulted in lower hunger and higher fullness ratings than either of the other snacks.

High-fiber, creamy and thick smoothie
Adding yogurt and fruits create a creamy and thick smoothie with high-fiber content. Cup for cup, light and low-fat yogurt is higher in protein and calcium than ice cream.

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