Yogurt is a nutritious food that generally also has a low energy density. Obviously, this depends on the type purchased. In fact, some products have added sugar, so it is good to be careful and read the label carefully.
Usually, plain, low-fat yogurt has the lowest sugar content.
But yogurt is also a "flexible" food, as it can be consumed every day and at any meal, preferably at breakfast or as a snack. It is also a satiating food that can favorably influence energy balance and body composition.
What are its beneficial properties?
It has numerous functions for our health; among the most important, we can mention:
- It improves intestinal well-being by rebalancing the microflora present in the intestine.
- It reduces cholesterol levels in the blood, although some scientific studies on the matter are contradictory.
- It shows anti-cancer effects, particularly in the intestinal tract of the colon.
- It stimulates the immune system.
And inside it we find…
- Proteins, of which it is a good source.
- Calcium, important for bone health.
- Phosphorus, a mineral that concerns not only the bones but also energy metabolism.
Furthermore, the production method of yogurt involves adding, in particular, two bacterial species to the milk—the starting raw material: Lactobacillus bulgaricus and Streptococcus thermophilus.
What is the role of these bacteria?
First of all, it must be specified that these are beneficial bacterial species for our body. Once added to milk, they ferment it, lowering the pH and creating that particular flavor associated with yogurt, as well as its characteristic body.
Can lactose-intolerant people consume it?
In general, lactose-intolerant individuals can consume yogurt without experiencing any symptoms. In fact, the bacteria present in it perform a kind of digestion of the lactose, compared to other dairy products.
Yogurt, with a sufficient number of S. thermophilus and L. bulgaricus (as in most commercial yogurts), is very well tolerated by the lactose-intolerant; its effect could even be analogous to taking an enzymatic supplement when combined with a dairy product.
Obviously, since this aspect is strictly linked to the presence of the aforementioned bacteria, it is important not to confuse real yogurt with other products that are actually mostly definable as "desserts," such as mousses.
In any case, if you have any doubts about consuming yogurt, or if you are in an acute phase of symptoms, as a precaution, it is preferable to take a lactase supplement.
Bibliography
- Savaiano. “Lactose digestion from yogurt: mechanism and relevance”.
- The American Journal of Clinical Nutrition, Volume 99, Issue 5, 1 May 2014, Pages 1251S–1255S
- Arne Astrup. “Yogurt and dairy product consumption to prevent cardiometabolic diseases: epidemiologic and experimental studies”. The American Journal of Clinical Nutrition, Volume 99, Issue 5, 1 May 2014, Pages 1235S–1242S
- Fisberg. “History of yogurt and current patterns of consumption”. Nutrition Reviews, Volume 73, Issue suppl_1, 1 August 2015, Pages 4–7