1. Top 6 health benefits of eating yogurt
over drinking milk
photo credit karibero
Yogurt is a health food which is nutritionally better than milk. It is a good source of
calcium and contains probiotics that are beneficial to the general health and well
being. Yogurt is produced through fermentation of milk by lactic acid bacteria, which
act on milk proteins to give yogurt its texture and tangy taste. Eating yogurt on a
regular basis is not only healthy; it can help shed those unwanted pounds, lose
weight and stay healthy. There are many health benefits of eating yogurt over
drinking milk.
Greek yogurt is strained yogurt. It is produced by straining the regular yogurt
through a cheese cloth or fine metal sieve. This straining allows the liquid whey
portion of the yogurt to strain off leaving thicker consistency yogurt. Greek yogurt is
much thicker and creamier than regular yogurt. Greek yogurt is much higher in
protein and low in carbohydrate than regular yogurt, making it ideal weight loss
food.
Top 6 health benefits of eating yogurt over drinking milk.
1. Yogurt is great for lactose intolerant people
What is lactose?

2. Lactose is sugar found in milk. It is a disaccharide composed of 2 simple sugar
molecules, glucose and Galactose. (monosaccharide). Lactose must be broken by
body before it can be absorbed.
What is lactase?
Lactase is the enzyme which is used to break down the lactose. The more lactose
you consume, the more lactase our body needs to break it down. Lactose intolerant
people do not have sufficient lactase in their system.
What is lactose intolerance?
People who are intolerant to lactose are prone to symptoms like gas, bloating,
diarrhea after consuming milk (which is rich in lactose). Lactose intolerant people are
lactase deficient.
The lactic acid bacteria which are use in making yogurt have lactose digesting ability.
These bacteria convert the lactose into lactic acid, which gives a sour taste to yogurt.
Since yogurt has less lactose than milk, yogurt is generally better tolerated than milk
by lactose intolerant people. Yogurt is easier to digest than milk.
2. Yogurt can alleviate gut related issues such as constipation, diarrhea and
intestinal infections
Studies have also suggested that these live bacteria found in yogurt can help
alleviate gut related issues such as constipation and diarrhea. These are beneficial
bacteria and eating yogurt regularly [1]
The beneficial bugs are also seem to help keep the gut free from unwanted
organisms including those responsible for food poisoning and the bacterium
Helicobacter pylori (the bug now recognized as a common underlying factor in
digestive conditions such as stomach and duodenal ulcers, stomach inflammation
and stomach cancer).[3]
3. Yogurt can boost your immune system
Yogurt is a probiotic. It contains live bacteria which are very useful to human body
and boost immunity. [2]
4. Yogurt is a great source of calcium
Just like milk, yogurt is a excellent source of calcium. Because the live cultures in
yogurt increase absorption of calcium, volume for volume, yogurt gets more calcium
into the body than milk.

3. 5. Yogurt is an excellent source of protein
The culturing of the milk protein during fermentation makes the proteins in yogurt
easier to digest. This is why the proteins in yogurt are often called pre-digested.
6. Yogurt can help you lose weight
Replace your glass of milk with unsweetened yogurt lassi. Yogurt has less lactose
than milk which is ideal for weight loss and general health. Yogurt is also a great
source of calcium and protein which can boost fat burning and lead to faster weight
loss. Research has shown that adding yogurt to your reduced calorie diet can help
you lose weight.
photo credit karibero
Best type of yogurt
Only opt for unsweetened, low fat yogurt.
Stay away from sugary yogurt which are loaded with sugar or artificial sweeteners.
Unsweetened Greek Yogurt is a great way to include yogurt in your meals. It is low is
fat, low in carbohydrate and high in protein, making it ideal fat loss food.
Home made yogurt made with skimmed milk is your best bet to reap the health
benefits of yogurt.

4. How to eat it
- Eat yogurt straight from the pot.
- Add chopped fruits and nuts to your yogurt to make a good breakfast. Sweeten
with some honey if desired.
- Try adding yogurt to your smoothie to make a healthy, refreshing drink.
- Freeze your yogurt and eat it like ice-cream.
Bottom line
Eat yogurt multiple times a day to replenish gut bacteria and lose weight.
References
[1] Yogurt and gut function http://ajcn.nutrition.org/content/80/2/245.abstract?sid=1b1c2cf4-798e-4102-
af9e-34b9c8343d19
[2] Immunologic effects of yogurt http://ajcn.nutrition.org/content/71/4/861.abstract?sid=1b1c2cf4-
798e-4102-af9e-34b9c8343d19
[3] Effects of ingesting Lactobacillus- and Bifidobacterium-containing yogurt in subjects with colonized
Helicobacter pylori
http://ajcn.nutrition.org/content/80/3/737.abstract?sid=a0803827-8ee1-4052-b0d6-db21cff86719
Source:
www.fat2fitsteps.com/health-benefits-of-eating-yogurt/