Do you know the benefits of plain yogurt?

Natural yogurt is a healthy ingredient that helps in any diet. Excellent for the preparation of vitamins, it can also be used as salad dressing and brings several health benefits, besides having a neutral taste, which helps in its use.

Among the benefits of natural yogurt, it is possible to highlight the improvements in the functioning of the intestine, the strengthening of bones, muscles and teeth and also improvements to the nervous and immune systems. Thus, it is a milk derivative that is worth adding to the routine.

Below, it will be possible to check more details about what is natural yogurt, its benefits and how to use it in everyday life. If you are interested in enjoying the advantages of this healthy food, continue reading the article!

Understanding more about natural yogurt

Derived from milk and prepared through a fermentation process, natural yogurt is considered a probiotic due to the presence of live bacteria in its composition. Currently, there are several different types of this yogurt, such as Greek and dairy drinks. See more about these and other details of food below!

What is natural yogurt?

The natural yogurt is a derivative of milk. It is prepared through a process of fermentation of lactose. Thus, bacteria are responsible for performing this task and make the sugar present in milk gain texture and flavor, two hallmarks of natural yogurt.

It is worth noting that due to the presence of live bacteria in its composition, this food can be considered a probiotic. Thus, it helps to improve the health of the digestive system as a whole and has high nutritional value, especially due to the presence of calcium.

Origin and characteristics of natural yoghurt

According to historical records, fermented milk, responsible for giving rise to natural yogurt, originated in the Balkan regions and Turkey, especially in the Asian portion of this country. Thus, the Bulgarians, who, in this context, were nomadic peoples, were responsible for bringing the natural yogurt to Europe, a fact that happened in the second half of the seventh century.

However, trade in the food only began in the early years of the 20th century. Some studies were conducted by a Russian biologist on the diet of the inhabitants of the regions where natural yogurt originated, since the longevity of these peoples generated curiosity in the scientific community.

Types of yogurt

There are many different types of yoghurt on the market today, from plain to dairy drinks, so the differences create a number of questions for consumers, especially about the functionality of each and the benefits that can be gained from consumption.

Thus, these issues will be clarified in the next topics of the article, which will highlight the differences between some of the most present types of yogurt on the market and consumed today.

Natural yogurt

Natural yogurt is prepared through a process of fermentation of milk. The bacteria act to transform the lactose present in the drink, ensuring the texture and flavor of this food. It can also be considered a probiotic due to the presence of these bacteria.

In addition, it is worth noting that natural yogurts can be made at home to ensure that they are even healthier. The products purchased in supermarkets, in general, have sugar and preservatives, which may not be so positive for health.

Skimmed yogurt

The main difference between the traditional natural yogurt and its skimmed version is that the latter has a smaller amount of fat. In addition, lactose levels are also lower in the skimmed version, since it is degraded during the fermentation process of the drink.

In terms of protein, it is worth noting that skimmed yogurt has high nutritional value, just like the others. The essential amino acids are present in the proper proportions to ensure the health of the body. A point favorable to the consumption of this type is the fact that its proteins are easier to digest.

Greek yogurt

With a creamy texture, Greek yogurt stands out initially due to this characteristic. It has a high protein content and, in its traditional version, goes through a filtration process that results in a product with little fat and a lot of nutritional value.

However, according to some nutritionists, in Brazil, this process is not replicated, so national manufacturers prefer to invest in texture. Therefore, they add ingredients such as gelatin and cream to the mixture.

This causes Greek yogurt to lose its main characteristics and add many calories, not suitable for diets focused on weight loss.

Fermented yogurt

Due to its form of production, all yogurt can be considered a fermented beverage, but there are some differences in the manufacturing process. This happens due to the presence of the bacteria streptococcus thermophilus and lactobacillus bulgaricus. When associated, they start the fermentation process and remain active in the food.

In addition, an interesting point is that the two bacteria have a symbiotic relationship that contributes to bring nutritional quality and benefits to yogurt. As they are resistant to gastric juices, they can reach the intestine to improve its functioning.

It is worth noting that fermented yogurts are highly recommended for people with lactose intolerance, because the microorganisms used in this type of drink favor the digestion of the carbohydrate mentioned.

Dairy drink

The milk drink is not exactly a yogurt. In fact, as the name suggests, it includes in its composition other parts of the milk. Therefore, about 50% of its ingredients must have this origin, but the rest can arise from other sources.

Thus, the requirements are that this type of drink has at least 1g of protein per 100g. However, as long as the specifications described are followed, vegetable fats can be added. Thus, on average 30% of the ingredients included in milk beverages can have origins other than milk.

What is natural yogurt used for?

Natural yogurt, besides being a healthy food, is a versatile ingredient. Due to its discreet flavor, it can be used for the preparation of various vitamins, smoothies and also as a salad dressing. In addition, there are other possibilities for savory preparations with food.

Given this, it is a powerful ally to make the routine healthier and lighter. Due to the presence of good bacteria, vitamins and minerals, natural yogurt has interesting properties that improve the functioning of the body as a whole.

Properties of natural yogurt

Thanks to the presence of bacteria, the daily consumption of natural yogurt helps to improve bowel function. In addition, the food is a source of important minerals such as potassium, calcium and magnesium, which helps to strengthen bones, teeth and muscles.

It is also worth mentioning that natural yogurt is rich in vitamins of the B complex, besides having vitamins C and D. This ensures that it acts in the prevention of heart disease and improves the immune system. Finally, it is still worth mentioning that this food is a source of protein and, therefore, helps in the strengthening and hormone production.

Benefits of plain yogurt

The natural yogurt is a source of protein and good fats, in addition to having a number of minerals and vitamins important for the functioning of the body. Thus, its benefits are diverse, and this food helps from the immune system to weight loss diets. Below, see more information about it!

Source of protein and good fats

The natural yogurt can be considered an excellent source of protein, so that helps in strengthening muscles and bones, and acts improving the body's defenses. Another functionality of the food is to assist in hormone production, which makes it ideal to consume a daily portion of natural yogurt.

In addition, it also has good fats, which help reduce the levels of bad cholesterol and the risk of heart disease. They also have an important role in issues such as regulating the intestine.

Source of calcium and vitamins

Calcium is a very important mineral for the mineralization of bones and teeth, besides acting in various intracellular events and having an important role in tissues of the human body. Thus, the consumption of natural yogurt can help in all these issues.

Other fundamental nutrients present in this food are vitamins, especially those of the B complex, which act in metabolic processes. Besides them, vitamins C and D are also present in yogurt and have as function, respectively, the maintenance of collagen levels and the regulation of bone metabolism.

Improves the intestinal bacterial flora

The daily consumption of natural yogurt is able to bring a series of improvements to the functioning of the intestine. This happens because the food improves the bacterial flora, increasing the levels of good bacteria present in this area of the body.

The consequence of this increase is reflected in a strengthening of the immune system. In addition, the good bacteria are able to help in the digestive process and eliminate microorganisms capable of causing harm to the body. It is worth mentioning that the good fats in natural yogurt assist in the elimination of feces.

Combats poor digestion and fermentation of food

The natural yogurt helps combat poor digestion, which can be caused by various factors, such as the consumption of fatty foods and excess fluids during meals. This happens due to the presence of bacteria, which also act to prevent the fermentation of food.

Thus, the consumption of food helps to reduce the occurrence of gas, which has direct connection with the diet and can happen due to the consumption of foods present in everyday life, such as beans and cabbage. Finally, it is worth mentioning that natural yogurt also helps reduce the chances of intestinal infection.

Improves bone health

A 100 g serving of plain yogurt has, on average, 160 mg of calcium, the equivalent of, on average, 10% of the daily needs of an adult person. It is therefore a very rich food in this mineral, something that is common to milk derivatives.

Therefore, the consumption of natural yogurt is able to improve bone health, since calcium has as its main function the mineralization of bones and teeth. In addition, it also participates in various intracellular events, so that its action takes place in many tissues of the human body.

Improves skin and hair health

The presence of vitamin C in natural yogurt makes it great for hair and skin. This happens due to its antioxidant function, which acts as a fighter against free radicals, capable of causing premature aging.

In addition, the B vitamins also play an active role in these issues, especially riboflavin. It is responsible for improving blood circulation, so that favors the circulation of oxygen and micronutrients, something that helps to combat spots, dark circles and expression lines.

Improves brain health

B complex vitamins, especially B12, act directly on the central nervous system, thus being able to improve the health of the brain as a whole, aiding its development, as well as bringing benefits to cognitive functions.

These vitamins are present in yogurt, and, currently, there are studies indicating that the consumption of these probiotics can bring benefits even for mental health, ensuring a sense of well-being. Inclusively, the B vitamins also have a direct relationship with these issues.

Strengthens the immune system

The daily consumption of natural yogurt promotes the strengthening of the immune system. This happens due to the presence of minerals such as zinc and selenium, which act, respectively, in cell metabolism and the prevention of a number of diseases, such as thyroid disorders.

In addition, it is worth mentioning that these minerals and bacteria present in natural yogurt contribute to activate the cells of the immune system, which ensures greater resistance to opportunistic diseases such as colds and flu. Another point that helps fight the diseases mentioned is the presence of vitamin C.

Encourages the gain of muscle mass

The gain of muscle mass is another aspect positively impacted by the daily consumption of natural yogurt. This happens because it is rich in protein, responsible for repairing damage to muscles, something that can happen during physical activities.

Thus, natural yogurt can be consumed both after and pre-workout. To do this, just observe issues such as the time indicated for each occasion, since this food contributes to the functioning of the intestine. It is worth noting that the recommendation of natural yogurt is especially for people who practice bodybuilding.

Helps the diet

Due to the presence of proteins in its composition, natural yogurt is a food able to assist in weight loss diets. Proteins interact with the stomach fluids and form small chains of amino acids, which ensures the feeling of satiety.

In addition, when talking about insoluble proteins, it is worth mentioning that they help intestinal transit, reducing fermentation in the distal colon and increasing water absorption. Therefore, they are beneficial for diets also for this reason.

How to prepare homemade natural yogurt

The natural yogurts can be found easily in supermarkets. However, may contain preservatives and ingredients such as sugars, which end up harming the weight loss diets. Thus, prepare at home is a healthier alternative. See below how to make homemade natural yogurt in a simple way!

Ingredients

In terms of ingredients, it only takes 1 liter of whole or semi-skimmed milk and 1 jar of natural yogurt. However, it is necessary to observe some details, especially when choosing the yogurt.

Thus, it is necessary to pay attention to the composition. The yogurt chosen must contain only milk, which may appear on the label as reconstituted milk, pasteurized milk, whole milk or powdered milk. In addition, if it contains lactic ferments, it can still be used.

Try to avoid products that contain sugars, such as fructose syrup. Also do not opt for those that contain corn starch and other thickeners. Finally, flavorings, colorings and emulsifiers should be left aside.

Directions

The first step in making homemade natural yogurt is to bring the milk to a boil until it comes to a boil. Then, remove it and wait for it to warm up. An interesting tip is to drip a few drops on the back of the hand and count to ten. If this process does not cause discomfort, it means that the milk is at the right temperature.

Afterwards, dissolve the yogurt in a little of the boiled milk and add the mixture to the rest. Take it to the pan and stir well until all the yogurt is incorporated. Then, transfer the mixture to a container with a lid, wrap it in a cloth and wait for the fermentation process, which should be done inside the oven turned off.

Wait 9 hours, and the natural yogurt will be ready. In case of hot days, it may reach the right point in 6 hours. It is recommended to observe. Finally, transfer to glass jars with lids and store in the refrigerator.

Further information on plain yoghurt

To choose a good natural yogurt the secret is to observe the product that has fewer ingredients, always opting for one that contains only milk and assets for fermentation. In addition, it is important to observe your personal needs, especially in the case of lactose intolerant people. See more about these and other issues of how to choose a good natural yogurt below!

How to choose the best natural yogurt

The choice of a good natural yogurt is quite simple. Just look at the labels of the products available in the market and check the one that has fewer ingredients. This means fewer chemical processes and also components that can trigger inflammation in the body.

In addition, people who have dietary restrictions, such as lactose intolerance, should note this issue and, whenever possible, opt for versions without the protein in question. However, if this is not an alternative at the moment, skimmed yogurts have less lactose and can meet this public.

How to consume natural yogurt

Natural yogurt can be consumed both accompanied by fruit and used as an ingredient for vitamins and smoothies. In addition, due to its more discreet flavor, it also tends to be a great component for savory recipes, such as salad dressings.

It is interesting to try to combine the food with others that bring complementary benefits. It can be consumed both before and after workouts due to its high protein content. Also due to this feature, it is recommended for bodybuilders.

Main ingredients to eat with natural yogurt

Fruits are very versatile ingredients to consume with natural yogurt. You can create a series of vitamins with these ingredients or even mix them in a fruit salad, obtaining a series of health benefits.

In addition, it is also very common that some people choose to consume natural yogurt combined only with honey, which serves to sweeten and accentuate the taste of this food. Therefore, it all depends on the preferences of those who are trying to make yogurt part of your routine.

Dangers and hazards of plain yoghurt

When it comes to natural yogurt, prepared only from milk, there are no significant dangers and hazards. However, the versions found in supermarkets need to be watched carefully, especially due to the addition of sugars, preservatives and dyes.

In the case of dyes, in some cases, they can generate allergies. When talking about preservatives, it is worth noting that some of the most common in processed foods activate the body's inflammatory processes, causing problems such as fluid retention.

Finally, if the goal of consumption of natural yogurt is weight loss, sugars can get in the way.

Contraindications of natural yogurt

Natural yogurts do not have many contraindications. However, people who are lactose intolerant need to avoid consumption. In addition, there is the possibility of allergy to this protein that should also be observed carefully.

It is noteworthy that some products of this type have yeast in its composition, and some people can also be intolerant to this component. Thus, it is very important to observe the label and avoid consumption if the yeast is present.

It is also important to note that people who have autoimmune diseases, such as Crohn's, should avoid consuming lactose, since it interferes with the functioning of the intestine.

Enjoy all the benefits of natural yogurt!

Natural yogurt is a derivative of milk quite rich in minerals and vitamins important for the health of the human body. In addition, due to the presence of good fats, it helps in controlling cholesterol. Due to the highlighted facts, daily consumption is recommended.

However, it is important to note that when it comes to quality natural yogurts, they have few ingredients listed on the label. To be considered a good product, it needs to be made only from milk and the bacteria responsible for fermentation.

Therefore, try to pay attention to these issues and avoid natural yogurts that contain dyes, thickeners, flavorings and preservatives in their composition. They can hinder your goals of leading a healthier life.