Yoghurt, Nutrition and its Benefits

Healthy choice?

Depending on who is consuming it and what kind of yoghurt is being consumed, it may or may not be a healthy decision. Protein, calcium, vitamins, live cultures, or probiotics, which can improve gut flora, can all be found in high concentrations in it. These may protect teeth and bones and guard against stomach issues. On a plan to lose weight, low-fat yoghurt can be a helpful source of protein. The immune system may be strengthened by probiotics. Some contend that they might also affect how the brain functions, though additional research is needed to support some of these assertions. According to studies published in 2014, its consumption may help prevent type 2 diabetes. The chance of having the illness did not appear to be impacted by other varieties of dairy products. According to other experts, probiotic-rich kind of it effectively shields youngsters and expectant mothers from the negative consequences of heavy metal exposure. When consumers find it difficult to chew their food, it is also a nutrient-dense choice. For those who cannot consume dairy or animal products due to allergies or intolerances, non-dairy kind of it are an option. Not all types are healthy. Foods with no added sugar or unnecessary additives can be a healthy part of your diet, but some foods contain sugar and many other ingredients that aren't beneficial. Plain yoghurt is a nutritious food, low in calories and high in protein. However, many manufacturers add sugar, artificial sweeteners, and other ingredients that are not harmful to health. Natural sugars are included in all forms of it, however, customers should search for brands that have fewer than 15 grammes of sugar per serving. Better with less sugar as long as no artificial sweeteners are included.

Types

There are some of the main kinds are under discussion 

Low Fat

A thick one is made with 2% milk. Low-fat is made from fat-free or low-fat milk.

Kefir

Kefir is a liquid drink. It contains probiotics and is easy to prepare at home by adding kefir grains to the milk and letting it sit for 12 to 24 hours.

Greek Yoghurt

It is thick and creamy. It is more heat-stable than its natural form and is often used in Mediterranean dishes and other dishes. To do this, strain the yoghurt again to remove the liquid whey. When pressure is applied, the result is a thicker concentrate with a higher protein content but lower calcium content. It includes whole wheat, low-fat and fat-free kind.

Skyr Yogurt

Like Greek form, Skyr, decidedly ethereal, is a thick, creamy, sometimes rich Icelandic yoghurt. Skyr has two to three times as much protein as a conventional one.

Frozen Form

Frozen is considered a healthy alternative to ice cream. However, many frozen forms contain as much or more sugar as regular ice cream. The National Association claims that not all frozen curds include purported live active cultures. Some people use the cooked form, but this kills live, active cultures.

Without Milk

Non-dairy alternatives include soy and coconut milk yoghurt.

Is it the Same as Curd?

The difference is negligible as curd and yoghurt are dairy products made in the same way. The bacteria are added to the yoghurt to ferment the milk and produce lactic acid, which gives the yoghurt its flavour and salt. However, curd is thickened or curdled by the addition of acidic substances such as lemon juice, vinegar, or curdled milk. It contains lactic acid bacteria and other bacteria, making it one of the best natural probiotics. Curd also contains bacteria, but less than yoghurt. These both can be eaten on their own or as a dessert or drink. Finally, both are lactose-free, but it is the best option for those with lactose intolerance.

Health Benefits

It is a dairy product that offers several health benefits. Here are some of the potential health benefits are discussed

Better Digestion

Daily consumption of it ensures regular bowel movements and improves the body's microflora. It kills harmful bacteria in the gut and makes the digestive system healthier. It has also been shown to be effective for lactose intolerance, constipation, inflammatory bowel disease, and Helicobacter pylori infection.

Natural Immune System

Regular consumption of it strengthens the immune system and protects the body from certain infections. It works against gastrointestinal infections, respiratory diseases such as colds and flu and cancer.

Regulate Blood Sugar

Regular consumption of sweet homemade curd helps regulate blood sugar levels and is ideal for people with type 2 diabetes.

Make Bones Good

It is high in calcium and is great for oral health. Regular consumption of it helps maintain bone mass and strength, reducing the risk of fractures and osteoporosis.

Reduces Inflammation

Daily consumption of it reduces inflammation in the body. Inflammation causes autoimmune diseases, diabetes, cancer and arthritis.

Beneficial for BP and Heart Diseases

Regular intake of it has been shown to lower blood pressure, which is a major risk factor for cardiovascular disease.  For example, It may lower the risk of heart disease.

Appetite and Weight Loss

The high protein content of it provides a feeling of satiety, reduces hunger and reduces calorie intake. This promotes weight loss.

Depression Relief

The probiotics in it reduce anxiety and stress and make people with depression feel better.

Allergy Relief Information

Consuming this dairy product decreases the number of antibodies in the immune system against all types of allergies. This is due to the probiotics that it contains.

For Skin Protection

It is known for its natural antibacterial and anti-inflammatory properties. This is one of the main reasons why its consumption is important for health. If you suddenly have a skin allergy, try this dairy product.

Beneficial Remedy for Skin

History has shown that this dairy product has many benefits for the skin. Various daily routines for human skin care have existed for many years.

I want to share my mother's recipe.

• A tablespoon of curd
• 1 teaspoon of honey
• A tablespoon of lemon juice
• One tablespoon of kojic acid mask
• A pinch of turmeric

Put all these ingredients in a bowl and spread them on your skin. Leave it on for a while and gently massage the remedy into your skin. Leave it on for 15 minutes. After 15 minutes, gently rewash the skin. Light up the inside of the sink with the sound of water. These are the best skin care tips.

Repeat once daily on clean, fresh skin.

Preparation method

Step 1:  Heat the milk (we used whole milk instead of thick and creamy) and turn off the flame before it boils.

Step 2: Let it cool down.

Step 3: When the milk is semi-hot, add the yoghurt and mix well. (Add 2 tablespoons of it to 1 litre of milk).

Step 4: Then leave this mixture in a warm place for about 6-8 hours (or overnight).

You can eat it as is or store it in the fridge for later use.

Side Effects 

There are no side effects to eating it, but we recommend homemade as store-bought is full of sugar and artificial sweeteners. Store-bought types of it can contain sugar and preservatives, so it's best to eat homemade curd. It can be taken alone, with food, fruit, or drink.