Yogurt, a popular breakfast or snack food, originates from Western Asia and the Middle East. It is best characterized as coagulated or curdled milk.
The method of producing yogurt includes heating milk and combining it with bacteria, and allowing it to sit for hours between 110 and 115 degrees Fahrenheit.
Yogurt comes in a multitude of forms: sweeteners, thickeners, and added fruits. There is natural yogurt, sugar-free yogurt, and flavored yogurt.
It can also be eaten with fresh fruit, nuts, and granola for breakfast or in savory sauces and salad dressings. In certain instances, the disadvantages of yogurt are minor and manageable.
Something to watch out for when buying yogurt: added sugar. Harvard School of Public Health says that some yogurts may contain up to 20 to 25 grams of sugar per container.
Added sugar adds to calorie consumption without the inclusion of necessary nutrients.
COMMON DISADVANTAGES OF YOGHURT
Below are some common disadvantages of yogurt;
SATURATED FATS
One of the common disadvantages of yogurt is the saturated fats in some flavored yogurts increase the low density of lipoprotein, which puts you at high risk of heart disease.
Yogurts with more than 5 grams of saturated fats put you at high risk.
SUGAR
Some flavored brands contain sugar and taking excess sugar can lead to health problems and increase the amount of cholesterol in your body.
FEWER PROBIOTICS
While it contains good bacteria ideal for intestinal health, the levels of probiotics are substantially lower than those present in Kefir.
DAIRY PRODUCT
Another one of the disadvantages of yogurt is that while lactose and whey are eliminated, yogurt still contains milk and proteins, and casein components.
This may cause digestive problems or lead to headaches, skin rashes, and other problems.
MILK ALLERGY
If you are allergic to certain milk proteins such as whey and casein, then taking yogurts with a high protein content may lead to allergies such as hives and swelling.
HEART DISEASE
Sweetened yogurt with a high amount of fructose or sugar contributes to high levels of bad cholesterol or LDL and is associated with an increased risk of heart disease and atherosclerosis.
OVERINDULGENCE RISK
One of the disadvantages of yogurt is eating more than three cups of yogurt a day, particularly sweetened yogurt puts you at risk for your health.
It is recommended that you take a total dairy product serving of three cups a day.
BLOATING
Some people with lactose intolerance, however slight, may experience pain, gas, or bloating after eating frozen yogurt.
DIGESTIVE SYMPTOMS
People allergic to dairy products or are lactose intolerant should stop taking yogurt because they can experience stomach pain and diarrhea.
KIDNEY STONES
Too much calcium in yogurt can increase the risk of kidney stones, cancer of the prostate, as well as impaired absorption of iron and zinc.
IS YOGHURT GOOD FOR YOU?
Whether yogurt is a healthy option depends on the person who eats it and the type of yogurt.
Yogurts can be high in protein, calcium, vitamins, and live culture, or probiotics that may improve the intestinal microbiota.
They can protect bones and teeth and help prevent digestive problems. Some of the benefits of yogurt include;
PROBIOTIC SOURCE
Yogurt contains live cultures and is an excellent source of probiotics that serve as a good bacteria to promote intestinal and digestive health.
PROTEIN SOURCE
Some yogurts have lactose removed from them and contain a high protein content and lower carbohydrate content, making them suitable for a post-workout snack.
This makes it ideal for use at breakfast or as a snack meal.
WEIGHT LOSS AID
Yogurt diet leads to the loss of weight. Eating a low-fat diet complemented by three servings of nutritious yogurt a day will boost the immune system and accelerate weight loss.
NUTRIENT CONTENT
Eating plain yogurt contains a low quantity of protein, carbohydrates, calories, phosphorus, and calcium. These nutrients improve digestion and encourage healthy intestines.
Simple Greek yogurt however has a higher nutritional content.
BOOST IMMUNE SYSTEM
Regular intake of yogurt with active bacterial cultures enhances the immune system by improving the intestinal epithelial and stimulating the development of lymphocytes.
PROTECTS AGAINST OSTEOPOROSIS
The different nutrients in yogurt help preserve bone health. These minerals and vitamins help to protect against osteoporosis, a disorder for the weakening of bones in the elderly.
PREVENTS YEAST INFECTIONS
Yogurt has Lactobacillus acidophilus, a probiotic bacteria that destroys yeast bacteria by generating hydrogen peroxide.
Eating yogurt every day can help prevent yeast infection, particularly in patients with diabetes.
LOWERS BLOOD PRESSURE
European yogurt has a high protein content, calcium, and potassium content, resulting in low blood pressure.
REDUCES THE RISK OF CARDIOVASCULAR DISEASE
Some types of yogurts contain thickeners and additives containing common bacterial culture ingredients.
Adding this yogurt to your diet will minimize the risk of cardiovascular disease and type 2 diabetes.
IMPROVES MOOD
Yogurt probiotics bacteria help foster healthy moods for women and improves problems of indigestion. It also helps you feel more satisfied compared to other types of snacks.
WHAT TO DO IF YOUR YOGHURT SHAKES
If you want to make yogurt at home, you may sometimes have sleepless nights in anticipation of a good batch of yogurt. This is understandable.
However, it is not appropriate to wake up to check your incubating yogurt as if it was a sick child with a fever. Resist testing your incubating yogurt every 30 minutes to see if it’s “done” yet.
Jostling or shifting a bowl is most likely to ruin the process. After 5-6 hours, it’s OK to shake the bowl so gently. Watch the gelatin-like jiggle.
If a small shake triggers a spill (with milk, not just a transparent liquid sitting on top of it), excuse yourself for the interruption.
Excuse yourself for an hour or two as the yogurt bacteria begin to multiply. NEVER STIR or interrupt your incubating yogurt along the same line until it is set.
Pouring it into a strainer or another container stops the incubation process. You have no choice but to use it as is or try again with more “starter.”
IS YOGURT A PROBIOTIC?
First of all, the body needs to have a healthy amount of “good” bacteria in the digestive tract, and many yogurts are made with active, good bacteria.
One of the terms you’ll learn most about yogurt is “probiotics”.
Probiotics, which means “for life’,’ refers to living organisms that can provide a health benefit when consumed in sufficient quantities.
The advantages of probiotics are unique to some strains of these “good” bacteria. Learn more about the pros and cons of probiotics here.
Many provide their benefits by modifying the microflora (the natural balance of organisms) in the intestines or altering the body’s functions, such as digestion or immune function.
Keep in mind that the only yogurts that contain probiotics are those that say ‘live and active cultures’ on the label.
CONCLUSION
Yogurt can be a great choice for a healthy snack, but just make sure you don’t drink too much of it! Take note of your diet and be healthy.
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