Healthy Food Database

Yoghurt

Yoghurt is a semi-solid fermented milk product which originated in Bulgaria. Most yoghurt today is made using cows' milk but delicious creamy yoghurt made from goat and sheeps' milk are becoming increasingly popular. There are hundreds of various yoghurts available, the range including full-fat to no-fat, natural, flavoured, with fruit and sugar free. The fermenting process occurs by adding a starter culture, a blend of bacteria usually lactobacillus bulgaricius and streptoccus thermophilus. Lactobacillus acidophilus is another common bacteria added in yoghurt making. It encourages the growth of healthy bacteria in the intestines necessary for complete digestion. There are two types of plain yoghurt; set and stirred.
Set yoghurt is made in the container it is sold in and not as smooth and creamy as stirred yoghurt. From a health perspective it's preferred as the the healthy bacteria are preserved better. During the yoghurt-making process, lactose from milk is broken down into lactic acid. Lactose intolerant people can usually tolerate yoghurt and obtain calcium from dairy in this form.

The calcium content of yoghurt is more readily available than in milk.

Category: Dairy

In Season: all year

To Buy:

Buy from the supermarket or health food shop. Check the use-by date. Select one with acidophilis and avoid any with artificial sweeteners, colouring and added flavour.

To Store:

Store in the fridge in the container for 2-3 weeks.

Tips & Tricks:

To prevent yoghurt from separating when heated, stir it through the dish at the last minute or stabilise it first. To stabilise yoghurt, heat it in a pan with 1 egg white and 1 teaspoon of sea salt. Stir uncovered (in one direction only) for 10 minutes. Source: Stephanie Alexander: The Cook's Companion.

Cooking Tips:

There are hundreds of uses for yoghurt - as an accompaniment to spicy dishes, in breakfast cereals, to marinate meat, in dips, puddings and cakes. Try to substitute yoghurt for cream where possible.

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Nutrition per 0.5 Cup:

Weight (grams):

130

Carbohydrates, g:

6.1

Protein (g):

6.1

Saturated Fat, g :

2.9

Vitamin B2:

Calcium:

Phosphorus:

Salicylates:

Low

Energy (kJ):

395

Low GI < 55:

Fat (g):

4.4

Monosaturated Fat , g:

1.3

Vitamin D:

Potassium:

Amines:

Low

Glutamates:

n/a

Benefits the Following Health Conditions:*

Bacterial Infections

Fungal Infections

Immune Deficiencies

Ulcers

Diarrhoea

Gingivitis

Menopause

Digestive Disorders

High Blood Cholesterol

Osteoporosis

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* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.