Being milk-based, yogurt is rich in calcium. According to the food ranking system of the World’s Healthiest Foods website, yogurt is also qualified as a very good source of phosphorus, riboflavin-vitamin B2 and iodine, besides being a good source of vitamin B12, pantothenic acid-vitamin B5, zinc, potassium, protein and molybdenum.
Yogurt contains a good amount of live and active bacteria as well. They are considered “good” bacteria that contribute to one’s colon health, immune system and protection against carcinogens, to name a few.
Health Benefits of Yogurt
Containing many nutritious substances, yogurt gives many health benefits for human. Elaine Magee, in her WebMD article titled “The Benefits of Yogurt,” mentions that there are at least five health benefits of yogurt, when consumed regularly:
- Yogurt may help prevent osteoporosis.
- Yogurt may reduce the risk of high blood pressure.
- Yogurt with active cultures helps the gut.
- Yogurt with active cultures may discourage vaginal infections.
- Yogurt may help one feel fuller.
The World’s Healthiest Foods adds that yogurt can boost immune response, lower bad (LDL) cholesterol and raise good (HDL) cholesterol, and lower body fat. In addition, yogurt can also give protection against ulcers and contribute to having fresh breath and a healthy mouth.
Substitute High-Fat Foods with Yogurt
Even though yogurt comes from milk, the plain variety of yogurt (plain yogurt) is the simplest, healthiest and the most versatile. It can be a healthy alternative to some or even many high-fat and/or sugar-added foods.
Instead of mayonnaise or regular salad dressing, one can use yogurt. According to the Ask Dr. Sears website, non-fat, plain yogurt contains less than 10% of the calories, less than 1% of the fat, and around 3% of the cholesterol of an equal amount of regular mayonnaise.
Instead of using sour cream for dips, use whole plain yogurt. It is much lower in calories, fat and cholesterol. A call for sour cream in recipes can also be substituted by yogurt.
Some baking recipes, like pancakes, waffles and muffins, need milk or buttermilk. Choose plain yogurt instead of those two products. Yogurt is also ideal to replace oil and all of the fat in other recipes and cake mixes.
To make creamier and thicker shakes and smoothies, one can use yogurt in place of regular cream and/or ice cream. Magee says that light and low-fat yogurt are higher in protein and calcium than light ice cream. They are also usually lower in fat, saturated fat and calories.
Include Yogurt in a Healthy Diet
Having excellent health benefits, yogurt is ideal to be included in a regular healthy diet. One can start small by replacing at least half of high-fat and sugar-added foods they consume with yogurt. By combining yogurt with other healthy foods in a regular intake, one can get the most benefits from yogurt.
Sources:
Ask Dr. Sears website. “Yogurt”. Accessed on July 26, 2010.
Magee, Elaine, MPH, RD. “The Benefits of Yogurt”. March 7, 2007. Retrieved from WebMD. Accessed on July 26, 2010.
World’s Healthiest Foods website. “Yogurt”www.whfoods.com/genpage.php. Accessed on July 26, 2010.
Diar Adhihafsari - Diar Adhihafsari is a 26-year-old and Indonesia-based blogger. She has contributed to both online and print media, such as Green Girls ...
Join the Conversation