Benefits of Low Fat Yogurt

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Yogurt:

Yogurt is basically produced from milk. It is made by fermenting milk with bacterial cultures and incubating the prepared ferment at specific temperatures to allow bacterial growth and facilitate fermentation.  The process is known as Lactic acid fermentation and the Lactic acid produced during this process helps to agglutinate the milk proteins, hence giving the yogurt its characteristic taste and texture. Low-fat milk can be utilized to form low-fat yogurt likewise for full-fat yogurt. (1,2)
Benfits of Low fat Yogurt:
Yougurt has numerous nutritional implications and benefits to health. (2) some of which include:
Good source of nutrients:  It contains lots of nutrients that help in body building. Calcium which is good for bones and teeth, Riboflavin and Vitamin B12 which help in minimizing nervous system disorders, cardiovascular diseases and also contains minerals such as Magnesium, Potassium and Phosphorus which help in regulating the blood pressure, maintain bone structure and density and hence help prevent bine diseases like osteoporosis. Yogurt doesn’t contain Vitamin D however and hence cannot provide the uses underlying this nutrient.


  • Rich Source of Proteins: Contains proteins whch regulate the metabolism and help in the process of digestion. The proteins basically increase the production of hormones which gives as a feeling of Satiety or fullness. This in turn can help in controlling the weight. To be noted that ‘Greek Yogurt’ and ‘Laban’ have the highest levels of Proteins.
  • Improves the Digestion of Food: Most of the dairy products contain living-bacteria called ‘probiotics’ which are produced during the process of fermentation or added after the pasteurization of milk. Because pasteurization and the heat used to pasteurize milk can kill these useful bacterium. Some of the useful probiotic bacteria include: ‘Lactobacillus’, ‘Bifidobacterium’, help in maintain the health of the digestive system.
  • Help in Boosting the Immune System: Many of the probiotics help in reduction of inflammation which may be caused due to one or other reasons. The nutrients such as Selenium, Magnesium and Zinc present in Yogurt helps in maintaining the Immune system and reduction of infection from common colds and flu.
  • Good for Heart health :  Yogurts contain Saturated fats from full-fat milk sources. This can help in increasing the Good Cholesterols which maintain the heart health and also reduce the risk of cardiovascular diseases. Eating Yogurt has also been found to reduce high-blood pressure.
  • Helps in maintaining healthy weight: As already mentioned earlier, the proteins and calcium in yogurt increases the production of hormones which reduce the appetite and hence many studies have related eating of yogurt with weight-reduction and decrease in obesity risk.
  • Lactose Intolerance: Since Yogurt has very low lactose component, people who are lactose intolerant can also eat it and those people suffering from gas and bloating can also benefit from yogurt. (1)

Nutritional Value of Yogurt:

The table below outlines the nutritional value of Yogurt in 100g pack. made form low-fat milk (3).

Nutrient
Caloric value

Calories
85.23 Cal

Proteins
5.73   g

Fats
0.18   g

Saturated Fats
0.116 g

Carbohydrates
7.68   g

Sugars
7.68   g

Potassium
255   mg

Calcium
199   mg

Sodium
120   mg

Vitamin A
7        IU

Some Precautions of Eating Yogurt:

Some of the negative effects of eating yogurt may include:  (4)

  • Allergies to milk: It doesn’t normally occur in children. But some adults may be sensitive to milk protein “Caesin” and are hence advised not to eat yogurt or any other milk related products.
  • Added Sugars:  Some yogurt companies have also got added sugars into the yogurt which in not good health wise, as it increases the intake of sugars. Nutritional labels must be read before buying the product as to whether it contains added sugars such as fructose and sucrose or not.

References:

1. Megan Ware, (11-1-2018), "Everything you need to know about yogurt" www.medicalnewstoday.com, Retrieved 14-11-2018. Edited.
2.   Brianna Elliott, (20-1-2017), "7 Impressive Health Benefits of Yogurt"، www.healthline.com, Retrieved 14-11-2018. Edited.
3. "Basic Report: 01118, Yogurt, plain, skim milk", www.ndb.nal.usda.gov, 3. Retrieved 14-11-2018. Edited.
4.  Atli Arnarso (7-11-2014), "Yogurt 101: Nutrition Facts and Health Benefits"، 4. www.healthline.com, Retrieved  14-11-2018. Edited


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