Yogurt Nutrition

Yogurt is often found on healthy food lists and for good reason. Yogurt is highly nutritious and is an excellent source of protein, calcium and potassium. It provides numerous vitamins and minerals and is relatively low in calories. The Dietary Guidelines for Americans recommend that individuals ages nine and older consume three servings of milk, cheese or yogurt each day; children 4-8 years should consume 2-1/2 servings. One serving of yogurt is one eight-ounce cup or container. For a complete listing of the nutrients in yogurt, consult the table below.

Yogurt is a cultured milk product that is soured and thickened by the action of specific lactic acid-producing cultures added to milk. The lactic acid produced by the culture coagulates the milk protein, thickening the milk and adding the characteristic sour flavor. The starter cultures—or probiotics—used to make yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus.

Health Benefits of Yogurt

Other probiotics are often added to yogurt for their health effects. Some common ones are Lactobacillus acidophilus, Lactobacillus casei and Bifidus. These probiotics can help maintain the balance of bacteria necessary for a healthy digestive system, boost the immune system, shortening the length and severity of sickness, and may reduce eczema in babies.

When taking antibiotics, many people suffer unpleasant side effects such as diarrhea, intestinal pain and/or bloating. This is because some antibiotics upset the balance of bacteria in the digestive tract. Eating foods rich in probiotics may help relieve these side effects of antibiotics.

Yogurt is a component of the DASH (Dietary Approaches to Stop Hypertension) diet designed to reduce the risk of high blood pressure. This diet, which includes three servings a day of low-fat and fat-free milk, yogurt and cheese, and eight to ten servings daily of fruits and vegetables, has also been shown to reduce other risk factors for heart disease.

Yogurt and Lactose Intolerance

Many people who are lactose intolerant can enjoy yogurt. Yogurt contains lower amounts of lactose than milk because the lactose in yogurt is converted to lactic acid by the bacterial cultures. Various forms of lactic acid bacteria added when manufacturing yogurt, acidophilus milk and fermented milk products, such as kefir, can help lessen the effects of lactose intolerance.

Ways to eat Yogurt

Yogurt is extremely versatile. You can dip it, spread it, freeze it, add fruit to it or eat it plain. Here are some of the other ways you can enjoy yogurt:

• Make a breakfast parfait by layering yogurt, dry cereal or granola, and topping with your favorite fruit
• Top waffles or pancakes with yogurt and sliced strawberries
• Enjoy a mid-day snack by blending yogurt, fruit and juice to make a delicious smoothie
• Dip raw vegetables in plain yogurt
• Use yogurt for salad dressing and dips
• Serve plain yogurt on quesadillas, tacos, soups and chili—as an alternative to sour cream

There are a wide range of yogurt flavors available and with texture options running from creamy custard-style to drinkable liquids. You can enjoy yogurt as a part of a meal, for dessert or for a snack.