You Food: Yogurt
Curdled by bacteria and full of living microorganisms, this dairy byproduct tastes – and helps – a lot better than it sounds
Bio
Yogurt, found in a number of flavors and varieties, is one of the most abundant dairy products on the market. It’s also a fermented one – think of it as the wine of the dairy world. It’s formed when live bacterial cultures are added to milk, which transforms the milk’s lactose into lactic acid, which gives yogurt its thick texture. It can be assumed that fermented dairy products, like yogurt, have been around for thousands of year, since people began to domesticate and raise cows. However, it was only in the last century that many of yogurt’s health benefits have been realized. And there’s plenty. Yogurt is full of calcium, B vitamins and numerous other nutrients, and some of the superfood’s powers include boosting the immune system and helping lose weight. It can even help freshen breath, believe it or not. And as a smoothie staple, creamy dip ingredient or luscious marinade, there are plenty of ways to get your yogurt.
Health Benefits
One cup of yogurt – just a little bit more than one of the “cups” you’ll pick up in the dairy section – offers about 45 percent of your daily value of calcium. That’s good news for teeth, bones and muscles. Studies have shown that people who consume yogurt (and other dairy products) lose significantly more weight than those whose diets are similar but less calcium-rich. Adding one or two servings to your diet can help maximize fat loss while keeping muscle loss to a minimum.
Yogurt contains 30 percent of your daily value of riboflavin and 20 percent of your daily value of cobalamin, both essential B vitamins.
But perhaps what are most important in yogurt are the live bacterial cultures. Studies have shown the cultures to increase longevity in the elderly and boost the immune system. They’ve also been shown to suppress the activity of Helicobater pylori, the bacteria that causes most ulcers. And those cultures – in just a few ounces’ worth of yogurt – help lower the compounds that cause bad breath and also may eliminate the bacteria hanging on your tongue.
How to Pick
No yogurt is bad, but you want to go with fat-free or low-fat yogurt rather than the full-on types, and avoided added sugar if you are trying to lose weight. Plain is the best option – it’s strictly milk and cultures, nothing else. But if you can’t liken to that without a few shakes of Splenda, there are plenty of healthy, fruity and flavorful varieties to choose from.
Eat Ideas
Yogurt is a perfect food for breakfast whether you stir in oatmeal or granola for cereal-like dish or use it as the base for fruit smoothie. Thick, creamy Greek yogurt mixed with cucumber and spices is a perfect dip for veggies or pitas. If you’re a fan of Indian food, investigate some meat recipes, where yogurt is used as a delicious marinade. And easiest of all, don’t hesitate to throw a few yogurt cups in your cart the next time you’re strolling through the dairy section. They’re an easy, convenient snack or add-on to any meal.
Beyond Food
Sometimes what’s good for you is good for your pet. There’s a variety of treats for dogs, cats, mice, etc., that are either yogurt-based or -dipped. Many pet bakeries also use yogurt for “frosting.”
Recipe
Wow yourself and your guests by trying a tasty, non-traditional marinade for your meats:
Yogurt Marinade
4 cloves garlic
1 1/2 c. plain yogurt
1 1/2 tbsp. grated fresh ginger
3 tbsp. olive oil
1/2 tsp. cayenne pepper
1/2 tsp. black pepper
1/2 tsp. ground cumin
Mince the garlic. Stir together the garlic with other ingredients. Use to marinate grilled leg of lamb or chicken. This recipe is enough for 2 chickens.
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