Smart eating | Greek vs original vs low-fat yogurt How to choose the healthiest yogurt?

Yoghurt is one of the world's oldest fermented dairy products, dating back to the beginning of human civilization, when humans began to domesticate animals to produce milk, the shelf life of milk, humans need to come up with some solutions.
word yoghurt
(yogurt) comes from Turkey, meaning that milk condenses or thickens during yogurt production.like milk, yogurt is rich in calcium and protein, and it provides the body with other nutrients such as iodine, vitamin
D
,
B2
,
B12
and zinc. But yogurt is more nutritious than milk, mainly because the fermentation process makes it easier to digest by the body, so nutrients can be easily absorbed by the body. However, there are many types of yogurt, such as Greek yogurt and liquid yogurt, as well as some yogurt with fruit and probiotics, so do you know which yogurt is the healthiest?Yoghurtyogurt can be made by introducing specific bacteria into fresh milk, such as hot streptococcus, Lactobacillus de lactobacillus and Lactobacillus Bulgarian. Often these bacteria appear in yogurt and form yogurt fermentation fluids, and their synergy is a key factor in the consistency of the final product, as well as health benefits such as reducing the severity and duration of the body's diarrhea.These bacteria ferment lactose in milk that is used as energy and promotes the body's growth, during which lactose is converted into lactic acid, and acidity is produced to promote the breakage of the main milk protein
-
casein and the loss of some of its basic structure. Part of casein fragmentation leads to the production of semi-solid, glue-like structures, which we observe in yogurt, lactic acid is mainly responsible for the sour taste of yogurt, which can help yogurt preservation.makes yogurt so healthy?yogurt is easier to digest than milk because enzymes involved in the fermentation process break down substances such as lactose into small compounds that are eventually absorbed by the body. Certain minerals from yogurt, such as calcium, phosphorus and iron, are also absorbed by the body. During fermentation, people with lactose insatiability often digest yogurt without any side effects, as lactose can be broken into lactic acid.yogurt is often associated with a variety of health benefits, such as maintaining a healthy gut bacterium, yogurt can also promote beneficial bacterial reproduction, and help the body effectively protect against pathogenic microorganisms.Gour ingestion of yogurt can also help maintain bone health, reduce the risk of specific cancers and infectious diseases, while also enhancing the body's immune response, and yogurt can also help reduce the body's symptoms in patients with a variety of diseases, such as constipation, inflammatory bowel disease and infectious diseases, dysentery, allergic reactions, etc.Type of yogurtMilk is the most widely used ingredient in the process of making yogurt, but yogurts such as sheep's and goat's milk are also available, and there are often subtle differences between the nutritional ingredients of different milk types. Although milk is generally attractive (sheep's milk and goat's milk have some unpleasant smells), sheep's milk and goat's milk can also provide the body with some additional health benefits, such as goat's milk being easier to digest than milk, and is unlikely to trigger allergic reactions. Non-dairy alternatives, such as soy milk and coconut milk yogurt, are also becoming increasingly popular.The most common types of yogurt are plain yogurt, flavored yogurt, Greek yogurt, frozen yogurt, and beverage yogurt, which is usually made from dairy ingredients and fermented in cups or bowls without sugar or sweeteners. Flavored yogurt can be made by adding sugar, fruit, or other seasonings to regular yogurt, which is usually fermented in large barrels, cooled and stirred with a variety of fruits and other flavored creams, also known as Swiss yogurt.Greek yogurt is a thick yogurt that traditionally filters whey from regular yogurt to make it thicker, richer and creamy, with higher levels of protein and no extra sugar than half yogurt. Frozen yogurt is also frozen milk with a typical yogurt flavor, which tastes more like ice cream and has a bit of yogurt flavor. Beverage yogurt is a mixture of yogurt and a small amount of milk solids, it has almost all kinds of flavors, usually taste more humid, but also has a strong feeling, Kefil and Indian yogurt is the most popular beverage yogurt.add extra ingredients for health purposesMany yogurts contain some extra ingredients, including cholesterol-lowering compounds (sterols and steroids) and cellulose to improve intestinal health. Some yogurts also contain additional probiotics that can help build a healthy gut microbiome, the most widely used of which are acidic strains such as Lactobacillus acidophilus and Bifidobacteria, which are often used to treat patients with irritable bowel syndrome (
IBD
). Eating yogurt often maximizes probiotics compared to capsules and other beverages.The two bacteria in the yogurt fermentation solution, hot streptococcus and Bulgarian Lactobacillus, are not naturally present in the intestines and do not survive in the acidic and bile environments of the gastrointestinal tract, so they do not change the bacterium in the body's intestines, whereas probiotics can survive and reproduce in the large intestine. People who regularly consumed probiotics containing acidophilia had a lower risk of coronary heart disease. Which yogurt is better for you? when whole milk is used to produce regular yogurt,
3.5-4.4g
fat is found in
100g
milk and 100g
per

low-fat yogurt contains no more than
3g
fat and less than
0.15g of fat per
100g
skimmed and fat-free
. High fat and high sugar can cause certain health problems in any food, so if you want to stay healthy, low-fat and low-sugar yogurt is best for you, just like low-fat Greek yogurt. yogurts that add fruit and nuts can also provide additional nutrients and health benefits, many of these yogurts contain extra sugar, and adding fresh fruit or nuts to yogurt is a healthier option. If you want help with probiotics, choose a yogurt product that contains Lactobacillus acidophilus and Bifidobacteria. In addition, when buying yogurt, you should also check the yogurt label, including its ingredients, nutritional information, etc., said probiotic yogurt, preferably choose fresh products rather than products close to shelf life, because probiotics in the storage process will gradually die. original source: 1. History of yogurt and current patterns of consumption 2. Tamime and Robinson's Yoghurt 3. A randomized trial of yogurt for prevention of antibiotic-associated diarrhea. 4. Yogurt consumption and impact on health
：
focus on children and cardiometabolic risk 5. Yogurt
：
Historical Background
,
Health Benefits
,
and Global Trade 6. Yogurt in Health and Disease Prevention 7. Antibacterial and antiproliferative peptides in synbiotic yogurt-Release and stability during refrigerated storage. 8. Yogurt consumption and risk of colorectal cancer in the Italian European prospective investigation into cancer and nutrition cohort 9. Yogurt and gut function 10. Diarrhoeal disease 11. Goats Milk vs. Cows Milk – what’s the difference
？ 12. Probiotic viability and physico-chemical and sensory properties of plain and stirred fruit yogurts made from goat’s milk 13. Yogurts 14. Eight-day consumption of inulin added to a yogurt breakfast lowers postprandial appetite ratings but not energy intakes in young healthy females
：
a randomised controlled trial. 15. Probiotic Delivery through Fermentation
：
Dairy vs. Non-Dairy Beverages 16. Efficacy of double-coated probiotics for irritable bowel syndrome
：
a randomized double-blind controlled trial 17. Yogurt in Health and Disease Prevention 18. Effect of Fermented Milk (Yogurt) Containing Lactobacillus Acidophilus L1 on Serum Cholesterol in Hypercholesterolemic Humans 19. Proximate Composition of Australian Dairy Foods 20. Plain
,
Greek
,
low-fat
？
How to choose a healthy yoghurt