March 2006

Yogurt: The Original Health Food
by Mary Calvagna, MS

No one knows for sure when yogurt first appeared on the culinary scene, but estimations date it's arrival back to the beginning of agriculture, many centuries ago. The first record of possible health benefits from yogurt was in the 1500s. The Sultan of the Ottoman Empire sent his doctor with a satchel of yogurt to Francois I, the King of France, to cure his intestinal disorder. It worked and yogurt's reputation as a health food was born.

In the 1930s, yogurt was introduced to the American market, but with limited success. In the last 30 years however, yogurt consumption has increased more than 500% in the United States.

The Culturing of Yogurt
Yogurt is made from milk and whole, low fat, or skim milk can be used. Live bacteria (also known as cultures) are added to the milk. Lactobacillus bulgaricus and Streptococcus thermophilus are the two cultures required for a product to meet the legal definition of yogurt. Some manufacturers add other bacteria as well. The mixture is then incubated -- time and temperature will determine the flavor, consistency, and acidity.

The bacteria in yogurt are commonly known as "probiotics" or "friendly bacteria." Studies suggest that these probiotics can provide a variety of benefits, including preventing traveler's diarrhea, antibiotic-associated diarrhea, and other forms of digestive infection, and possibly strengthening the immune system against respiratory infections.

Yogurt Packs a Nutritional Punch
Yogurt is high in calcium -- a mineral essential for strong bones and helpful for lowering high blood pressure. The recommended intake for calcium is between 800 to 1,300 mg, depending on your age and sex. An eight-ounce cup of yogurt can supply anywhere from 30 to 50% of your daily need.

Yogurt is a great way to get protein. Protein is made up of amino acids -- nine of which are essential. Essential means that your body cannot synthesize the amino acid, therefore it must be in the food you eat. The protein in yogurt is complete -- meaning it contains all nine essential amino acids.

Additionally, yogurt is an excellent source of riboflavin, potassium, and vitamin B12. Depending on the type of yogurt you choose (nonfat or low fat, especially), you can reap the nutritional benefits without a lot of fat, calories, and cholesterol.

Source: Stonyfield Farm website

The Versatility of Yogurt
Yogurt is a great snack -- delicious by itself or with a little fresh fruit or granola added. But, yogurt can be used a number of different ways in the kitchen. You can bake or cook with yogurt. Or yogurt can be used to create tasty spreads and sauces. Best of all, yogurt can add flavor and nutritional value without adding a ton of fat and calories.

Here are some yogurt substitutions that can help make your recipes healthier:

• Replace the sour cream in many cakes with plain or vanilla low fat yogurt.
• Use nonfat plain yogurt in place of sour cream or mayonnaise in dips and salad dressings.
• Substitute nonfat plain yogurt for sour cream on a baked potato or in stroganoffs or stews.
• Try nonfat plain yogurt instead of mayonnaise in tuna, chicken, or potato salads or in coleslaw.

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.