Yogurt is an excellent source of protein, calcium, potassium and prebiotic bacteria. It is extremely versatile and can be flavored, mixed with fruits or vegetables, moisten baked goods, and used in sauces or dips. Yogurt can be found in most grocery stores, however making your own far surpasses anything in the grocery store and is far more economical. Yogurt is cultured milk that is produced by fermenting healthy bacteria. It can easily be made at home by heating milk then adding in a small amount of starter culture and letting it ferment for about 6-24 hours, depending on desired thickness and tang. The bacteria used to make yogurt are Lactobacillus bulgaricus, Streptococcus thermophilus, Lactobacillus acidophilus, Lactobacillus casei and Lactobacillus bifidus. Many lactose intolerant individuals can eat yogurt. The bacteria in yogurt will convert lactose into lactic acid which will lessen the effects on lactose intolerant individuals. This is the same with milk based kefir. There is a move toward eating whole milk yogurt and Greek Yogurt. Whole milk yogurt does increase fat and calories but provides a creamier texture and will improve satiety than low fat or non fat. To make up for lack of flavor commercial low fat or non fat yogurt is often filled with additional sugar thereby being less healthy. Greek yogurt has more protein and lower carbohydrates than whole milk yogurt. The USDA has nutritional information listed. If you are on a low fat diet then check with your doctor about eating whole milk yogurts. If you need to eat low fat or non fat yogurt, try getting plain yogurt and adding fresh fruits for flavoring. Even if you need to add your own sweetener, it is usually less than the amount in commercial brands. However, fuller fat yogurt is often recommended if you are in need of increased calories. Surgery and chemotherapy can often decrease appetite and foods higher in caloric content are needed.
The guidelines set by the US Department of Agriculture are as follows:
9 years of age and older: 3 servings of milk, cheese or yogurt daily
4 – 8 years old: 2 1/2 servings daily.
Homemade yogurt recipe: click here.