How is Yogurt Manufactured and What are its Benefits?

A common dairy product produced by fermenting milk with microorganisms is yogurt.

Lactose, the natural sugar contained in milk, is fermented by “yogurt cultures,” the bacteria used to manufacture yogurt. Lactic acid, which is produced during this process and gives yogurt its distinct flavor and texture, causes milk proteins to curdle.

You may make yogurt with any kind of milk. Whole milk varieties are considered full fat, while skim milk varieties are fat-free.

Plain yogurt has a tangy flavor and is thick and white when no colorants are added. Nevertheless, additional additives like sugar and artificial flavors are included in the majority of commercial brands.

Consuming yogurt has been linked to improved health in several populations. However, there is little data on the nutritional value and overall health benefits of yogurt for older persons. Yogurt is a great source of protein, high in calcium, zinc, B vitamins, and probiotics. It can also be supplemented with vitamin D and extra probiotics that have been linked to improved health. Numerous dietary deficits and health issues related to under and overnutrition, such as musculoskeletal disability, immunosenescence, cardiometabolic disorders, and cognitive impairment, are linked to aging. Yogurt is also easily available and easy for the elderly population, making it a workable strategy to improve the nutritional status of older persons. Only a small number of studies—the majority of which are observational—have explicitly examined how yogurt affects older persons’ nutritional and health conditions.

Here are some benefits of yogurt:

Vital Nutrients

Almost every nutrient your body needs is present in some form in yogurt.

It is well recognized for having a high calcium content, which is essential for strong bones and teeth. You get 49% of your daily calcium requirements with just one cup.

It also contains a lot of B vitamins, especially riboflavin, and vitamin B12, which may help prevent heart disease and several birth abnormalities involving the neural tube.

Additionally, one cup supplies 28% of your daily needs for potassium, 10% for magnesium, and 12% for phosphorus. Numerous biological functions, including blood pressure regulation, metabolism, and bone health, depend on these minerals.

Yogurt is often supplemented with vitamin D, a substance that it does not naturally possess. In addition to boosting the immune system and bone health, vitamin D may lower the chance of developing certain illnesses, such as depression and heart disease.

Protein

The protein content of yogurt is outstanding, with almost 12 grams every 8 ounces (227 grams).

It has been demonstrated that protein supports metabolism by raising energy expenditure, or the total quantity of calories burned over the day.

Consuming adequate protein also helps control hunger by boosting the release of hormones that indicate fullness. It might assist in lowering your total caloric intake, which is advantageous for managing your weight. In a 2014 study, those who ate yogurt as a snack had 100 fewer calories and felt less hungry at supper than those who ate lower-protein snacks that had the same caloric content.

Greek yogurt, a very thick, strained type, has much more of an impact on increasing fullness than regular yogurt. With 20 grams of protein per 7 ounces (200 grams), it has more protein than ordinary yogurt.

More than other dairy products like whole or skim milk, Greek yogurt may have the ability to regulate appetite and postpone feelings of hunger.

Improve intestinal health

Probiotics, or living bacteria, are added to some varieties of yogurt after it has been pasteurized or included in the starting culture. When taken, these might improve digestive health.

Many yogurts have undergone pasteurization, a heat-treatment process that eliminates the good bacteria they contain. Because of different storage temperatures and other circumstances, even some yogurt variants that are labeled as containing “live, active cultures” frequently experience some probiotic loss. That being said, the easiest way to find the finest probiotics is to still read the label and look for one with live, active cultures. Probiotics like Lactobacillus and Bifidobacteria, which are present in yogurts, have been demonstrated to alleviate the distressing signs and symptoms of irritable bowel syndrome (IBS), a prevalent condition affecting the colon.

In one systematic review, numerous studies were examined wherein individuals with IBS routinely ingested yogurt or fermented milk that included Bifidobacteria. They discovered that after two to eight weeks, 50% of the research on the topic demonstrated a notable reduction in IBS-related symptomatic stomach pain.

In another study, women with mild digestive symptoms reported better health-related quality of life and fewer feelings of upset stomach when they drank yogurt with Bifidobacteria. Additionally, several studies have discovered that probiotics may guard against diarrhea and constipation brought on by antibiotics.

Improve your immunity

Regular yogurt consumption can boost your immune system and lower your risk of catching diseases, particularly if the product contains probiotics.

Probiotics can lessen inflammation, which has been connected to several illnesses, including intestinal problems and viral infections. According to research, probiotics may occasionally also aid in lowering the frequency, length, and intensity of colds. Additionally, yogurt has immune-boosting qualities in part because it contains trace minerals including zinc, magnesium, and selenium, which are well-known for their benefits to immune system health.

Yoghurts enhanced with vitamin D may strengthen immunity even more. Studies have looked into vitamin D’s ability to fend off ailments including the flu and the common cold.

Improve cardiac health

One of the reasons yogurt’s perceived health benefits are sometimes debatable is its fat content. With a minor proportion of monounsaturated fatty acids, it is primarily composed of saturated fat. It was always thought that saturated fat was the cause of heart disease, but a more recent study has revealed that the situation is more nuanced. However, low-fat and fat-free yogurt types continue to be well-liked in the US.

It’s crucial to consider the source of saturated fat as well as the kinds of fats that are substituted for it while debating its healthfulness.

Saturated fats from processed fast food do not have the same effects on the body as saturated fats from full-fat dairy products, such as yogurt. It’s not entirely evident from the data that yogurt’s fat is bad for you. Further research is necessary to fully understand the potential benefits to heart health. Consuming saturated fat from whole milk products raises HDL (good) cholesterol, which may help to protect the heart, according to some research. Consuming yogurt has been shown in several trials to lower the risk of heart disease overall.

Dairy products like yogurt can also aid in lowering excessive blood pressure, a significant risk factor for heart disease. Those who have already been diagnosed with high blood pressure appear to be most affected.

Encourage controlling weight

Particularly Greek yoghurt offers several qualities that could support weight control. First of all, it has a lot of protein, which increases levels of hormones that suppress hunger, such as peptide YY and GLP-1, when combined with calcium.

Yogurt consumption has also been linked to decreased body weight, body fat percentage, and waist circumference, according to several studies.

Consuming full-fat dairy products, such as yogurt, may lower the prevalence of obesity, according to one review. This goes against the conventional wisdom on the relationship between eating full-fat dairy products and gaining weight.

Yogurt consumers generally eat better than non-yogurt consumers, according to other studies. This is partially because of its relatively low-calorie content and increased nutritional content.

Yogurt consumption for the elderly

As of now, the strongest evidence supporting the potential benefit of yogurt consumption on health outcomes for the elderly comes from observational studies, or indirectly from research examining the impact of probiotics, which are abundant in yogurt, or isolated nutrients on various health outcomes. The impact of yogurt as a whole diet on biological indicators of health or disease in the elderly has not been well-studied in clinical trials. However, the research that is now available is positive and indicates that, when included in a balanced diet, yogurt may significantly improve the nutritional and health status of the elderly. These findings further reinforce the need for more research on yogurt’s potential benefits for active, healthy aging. To assess the long-term effects of yogurt on older persons’ nutritional status and health, in particular, longer-term clinical trials and research are required.