Yogurt: benefits, composition and how to make it at home

Yogurt is a dairy derivative prepared through the fermentation of milk, in which bacteria are responsible for the fermentation of lactose, which is the sugar naturally present in milk, and for the production of lactic acid, ensuring the texture and characteristic flavor of this food.

Furthermore, yogurt is also considered a probiotic as it contains live bacteria, such as Bifidobacteria e Lactobacillus which help improve the health of the digestive system, in addition to being rich in other nutrients, especially calcium, which helps prevent osteoporosis.

Yogurts can be prepared at home or can be purchased at the supermarket. However, yogurts found in supermarkets usually contain sugar, colorings and other ingredients that may not be so good for your health and, therefore, it is important to read the nutritional label before choosing the product.

7 health benefits of yogurt

The main health benefits of natural yogurt include:

1. Improve intestinal floraIt can therefore help combat a series of diseases such as irritable bowel syndrome, colon cancer, constipation, stomach and duodenal ulcers, colitis, enteritis, gastritis and dysentery, for example;
2. Improve intestinal transit, since the bacteria present in yogurt “pre-digestion” of proteins, allowing better digestibility;
3. Combat food fermentation avoiding gas, irritation, inflammation and intestinal infections;
4. Provide calcium and phosphorus, helping to prevent osteopenia, osteoporosis, contributing to the recovery of fractures and taking care of the health of teeth;
5. Promote increased muscle massthis is because it is rich in proteins and, therefore, can be consumed before or after carrying out weight training activities;
6. Improve memory, learning and cognitive processes, as yogurt contains B complex vitamins, which are essential for maintaining mental health. Furthermore, some studies have indicated that consuming probiotics helps maintain mental health;
7. Increase the body’s defensesas it contains minerals such as zinc and selenium, as well as probiotics, which helps regulate and activate immune system cells, reducing the risk of suffering illnesses such as flu or colds.

Although full-fat yogurt is rich in fat, some studies seem to indicate that it could help improve heart health, reducing cholesterol and helping to control blood pressure, as it is rich in potassium, a mineral that helps relax blood vessels. and reduce tension.

Nutritional composition of yogurt

The following table indicates the nutritional composition for each type of yogurt:

It is important to keep in mind that yogurt contains lactose and, therefore, people with milk sugar intolerance should consume lactose-free yogurt.

How to consume

To make better use of all the nutritional properties of this food, it is recommended to consume low-fat natural yogurt for breakfast along with cereals and fruits. Granola, dark chocolate, honey and sugar-free strawberry jam are also excellent to accompany natural yogurt.

Furthermore, it can also be added to fruit smoothies to consume as a snack.

How to make yogurt at home

To make excellent quality homemade yogurt you need:

Ingredients

• 1 liter of whole cow’s milk
• 1 cup of natural Greek yogurt (170 g)
• 1 spoon of sugar
• 1 spoon of powdered milk (optional)

Preparation mode

Boil the milk and let it stay warm, around 36º C, and mix it with the natural yogurt, which should be at room temperature, the sugar and the powdered milk. Place this mixture in a hermetically sealed container, wrap it in a very clean cloth and store it in the microwave closed, but turned off, and keep it there for 6 to 10 hours maximum.

Once ready, store it in the refrigerator. The yogurt should be ready when the consistency is the same as the natural yogurt you buy at the market.

The hot microwave environment will encourage the proliferation of the good bacteria in the yogurt and they will reach all the milk, transforming it into natural yogurt. Thus, with one cup of natural yogurt you can make more than 1 liter of natural yogurt.

You should not put the yogurt in the milk while it is still very hot so that the bacteria in the yogurt do not die, as they are what give the yogurt its consistency. It is also not recommended to add fruit or jelly before the yogurt is ready to avoid damaging its formation.

This yogurt should be kept in the refrigerator once ready and can even be consumed by babies, making it a healthier option than industrialized yogurt.

Yoghurt cake

Ingredients:

• 1 glass of natural yogurt (200 mg);
• The same measurement as the cup of oil yogurt;
• 3 eggs;
• 2 glasses of wheat flour;
• 1 1/2 cup of sugar;
• 1 teaspoon of vanilla essence;
• 1 teaspoon of Royal yeast;
• 1 teaspoon of sodium bicarbonate.

Preparation mode:

Beat the eggs, oil and sugar in a mixer and then add the flour and yogurt, mixing well. After forming a uniform paste, add the vanilla essence, baking powder and bicarbonate and mix with a spoon. Bake in a floured pan or with baking paper and bake until golden.

The cake bakes faster when it is made in a pudding mold, at an average temperature, between 160 and 180º.