YOGURT/CURD

Yogurt/Curd: Yummy and creamy

Dairy products are rich in vitamin A that is important for beautiful skin, and calcium for strong bones and healthy hair. People who eat dairy products every day appear to have an easier time losing excess weight and keeping it off. Non-fat yogurt has all the benefits of dairy, plus the friendly bacteria found in yogurt are probiotics that help keep your digestive system working normally.

The nutritional and caloric contents of yogurt are similar to those of the fluid milk from which it is made. So, it is an important source of calcium, protein, vitamins A, riboflavin, phosphorus and potassium.  In fact, one serving of yogurt contains about as much potassium as a banana (around 400 mg).

Yogurt is a Healthy Choice:

Yogurt is a unique food because it is a cultured milk product, made by adding certain "friendly" or “good” bacteria called probiotics to milk, skim milk, and/or cream to produce a thicker and more textured product. These “good” bacteria are live active cultures that are similar to the ones that already exist in the human digestive tract. They help maintain and restore the delicate balance of both "good" and "bad" bacteria necessary for a healthy digestive system.

Many yogurts are supplemented with these health-promoting probiotics, such as Lactobacillus acidophilus, Bifidobacteria bifidus and Lactococcus paracasei.

Most of us have taken antibiotics and suffered side effects of diarrhea or intestinal pain and bloating. This is because some antibiotics upset the balance of bacteria in the digestive tract. Probiotics may help relieve these side effects by restoring balance in the gut.

Yogurt and Lactose Intolerance:

People who are moderately lactose intolerant can enjoy yogurt. Yogurt contains lower amounts of lactose than milk because the lactose in the milk used to make yogurt is converted to lactic acid by the bacterial cultures. Various forms of lactic acid bacteria added when manufacturing yogurt, acidophilus milk and fermented milk products, such as kefir, can help lessen the effects of lactose intolerance.

One serving of yogurt is one eight-ounce cup or container. The Dietary Guidelines for Americans recommend that individuals ages nine and older consume three servings of milk, cheese or yogurt each day.

Ways to Eat Yogurt:

Yogurt is a fun food to eat.  You can dip it, spread it, freeze it, add fruit to it or eat it plain. Here are some of the other ways you can enjoy yogurt:

Make a breakfast parfait by layering non-fat yogurt, dry cereal or sugar-free granola, and top with your favorite fruit

Enjoy a mid-day snack by blending yogurt, fruit and ice to make a delicious smoothie

Dip raw vegetables in plain yogurt

Use yogurt for salad dressing and dips

Serve plain yogurt on quesadillas, tacos, soups, and chili in place of sour cream

These days, with a wide range of yogurt flavors available and with texture options running from creamy custard-style confections to drinkable liquids you can enjoy yogurt for dessert or on the go.

Yogurt benefits:

Boosts your immune system

Lowers serum cholesterol

Help overcome lactose intolerance and aid in the digestion of milk proteins

Prevents some yeast infections

Yogurt is a great source of protein, calcium, potassium and the vitamins A, B12 and Riboflavin

Yogurt and Acne:

Most people believe dairy is bad for blemishes. And, certain types (overly-processed varieties, for example) can be. But non-fat yogurt packs probiotics (Greek, Kefir) actually helps to prevent bad bacteria, which can lead to acne, from forming in your body. So, you may want to include one or two servings a day. Try a morning smoothie with antioxidant-rich blueberries and yogurt, plus a potassium-packed banana. Or try a strawberry granola parfait with a drizzle of honey for a post-dinner treat, yum.

Bottom Line:

Non-fat yogurt is a wonderful source of calcium, vitamin A and protein

It is very high in probiotics which helps with your digestive system health

It can be eaten plain, with fruits or vegetables, as a salad dressing and many more ways

Plain non fat yogurt when eaten in moderation does not cause acne.