Did you know that yogurt was once prescribed by doctors as a medicine? For over 5,000 years now, different cultures have been using yogurt as a medicinal treatment, a marinade or most popularly as we know it: a staple for gut health and nutrition. No matter the type of yogurt whether greek or skyr, yogurt has a lot of health benefits that can aid the young and old. Let’s explore some of the health benefits of yogurt below:
HEALTH BENEFITS OF YOGURT
Digestive Health
With between 2-6 probiotic strains and up to a billion CFUs per serving, yogurt hands down has the capability to change your digestive world. The beneficial microbes (probiotics) contained in yogurt help to ward off harmful bacteria by producing lactic acid which lowers the gut PH. Yogurt also strengthens the gut barrier by reducing intestinal permeability. Probiotics found in yogurt have also proven to support the gut-brain axis which is key for improvement of overall digestive issues.
Bone Health
Yogurt is high in calcium and in phosphorus. These nutrients help to support bone density and help to prevent osteoporosis.
Immune System Support
Since most of our immune system lives in the gut, it makes sense why yogurt is beneficial in increasing our body’s immunity. Lactobacillus casei is a probiotic strain found in traditional yogurts. It aids in improving immune response to pathogens as well reducing the frequency of upper respiratory infections. Lactobacillus acidophilus which is found in various yogurts and kefir, supports the gut barrier function and helps to regulate inflammatory responses. Several studies have also linked yogurt consumption to the reduced severity and duration of illnesses.
Heart Health
The potassium and calcium found in yogurt help to counteract sodium and support vascular contraction/relaxation. Why is this beneficial? These are both key in lowering blood sugar. In fact, regular yogurt intake has proven to be associated with a lower hypertension risk.
It also improves our overall cholesterol profile. The probiotic strains found in yogurt help to bind cholesterol in the gut and reduce cholesterol absorption which lowers LDL (“bad” cholesterol) and increases HDL (“good” cholesterol).
For those who are insulin sensitive, yogurt can also reduce post-meal glucose spikes to support an overall healthy blood sugar control.
Weight Management
Suprisingly enough, yogurt is quite fulfilling! With it’s high protein amount and thicker texture, yogurt helps to increase fullness and reduce cravings. It also quite beautifully also affects where our fat is stored. Yogurt transitions fat storage from visceral (linked to heart disease, insulin resistance, and inflammation) to subcutaneous (metabolically safer). It does this by reducing inflammatory signals and improving insulin sensitivity.
In fact, people who regularly consume yogurt to have less visceral abdominal fat and a healthier waist to hip ratio!
Now onto the really good stuff!
WAYS TO MAKE YOGURT YOUR OWN
The simplicity of yogurt yields it to become a delightful snack or meal, with the ability to be customized in any shape or form. Various cultures have turned their yogurt servings into dipping sauces, marinades, and even a breakfast dish. It’s neutral base allows it to be easily adapted for texture and taste.
Yogurt can be customized by flavor
Whether sweet or savory, toppings such as fresh fruit, honey, cinnamon, cucumbers, mint or dill, can turn yogurt into a delicious treat!
Yogurt can be customized by texture
For those who prefer a thicker or creamier texture, opt for a Greek yogurt or Skyr. For those who prefer a lighter flair, go for a drinkable version. You can blend yogurt into a smoothie or just stir in extra milk or water to loosen the texture.
Yogurt can be customized by nutrition goals
Toppings such as protein powder, nuts or seeds can be added for an extra nutritional boost. Yogurts that multiple live cultures are beneficial for those particularly seeking gut health. Avoid any excess sugar or fruit-on-the-bottom yogurts if you are aiming for blood sugar control. If you need to sweeten it up, opt for cinnamon or vanilla as a substitute.
My favorite way to customize yogurt:
I recently started eating yogurt, as I once found the texture to be quite questionable. I found that if I make my yogurt, just as I would my acai bowl, then it became so much more of an enjoyable treat for me.
I typically start with a flavored yogurt from Trader Joes as my yogurt base
I then sprinkle on some granola for an added crunch. The one I’m using is the Trader Joe’s Very Berry Granola with dried strawberries and blueberries
For an additional source of protein, I sprinkle in some hemp seeds.
Hemp seeds have a perfect ration of omega fatty acids which aids in reduced inflammation and improved heart health. They also contain all nine essential amino acids which makes them a perfect fit for an added protein choice.
My fruit of choice is blueberries. Pack with antioxidants, blueberries aid in memory improvement and protection from free radicals.
As a sweetener, I add in some coconut flakes with a drizzle of agave syrup or honey. And that’s it- bon appetit!
The bottom line is yogurt is one of the oldest and most nutritious fermented foods. Give it a try and see what nutritious and delicious yogurt combinations you can make!