How to Know if Your Yogurt Is REALLY Yogurt!

For centuries, yogurt has been considered a healthful food. And today, research is going on internationally regarding the potential attributes of yogurt in such areas as

• lowering cholesterol,

• fighting yeast infections,

• preventing gastrointestinal infections,

• boosting the body’s immune system,

• preventing certain types of cancer.

But yogurt-lovers should take notice: there are products in the marketplace that take advantage of yogurt’s healthful image, but that do not contain the things that make yogurt, yogurt. Yogurt-covered candies, raisins, and pretzels, and yogurt-containing salad dressings are just a few examples.

So what makes yogurt – well, yogurt? According to the National Yogurt Association (NYA), three words: LIVE, ACTIVE CULTURES. The words “live and active cultures” refer to the living organisms, Lactobacillus bulgaricus and Streptococcus thermophilus, which convert pasteurized milk to yogurt during fermentation.

Note that the milk is pasteurized before culturing to remove any harmful bacteria. The process is very similar to that used when making beer, wine or cheese, in that beneficial organisms ferment and transform the basic food. This fermentation process is what creates yogurt, with its unique taste, texture and healthful attributes.

To dispel consumer confusion, the NYA developed the Live & Active Cultures seal to help consumers readily identify those yogurts containing significant levels of live and active cultures. The seal is a voluntary identification available to all manufacturers of refrigerated yogurt whose products contain at least 100 million cultures per gram at the time of manufacture, and whose frozen yogurt contains at least 10 million cultures per gram at the time of manufacture. (However, here’s something to know: since the seal program is voluntary, some yogurt products may have some live cultures but not carry the seal.)

The NYA is a national non-profit trade organization whose purpose is to sponsor health and medical research for yogurt with live and active cultures. It serves as an information source to the trade and the general public. Their Live & Active Culture seal is an indicator of product quality and the manufacturer’s integrity.

And speaking of INTEGRITY: Back to the fact that not all yogurts are created equal. Some yogurt brands are heat-treated after fermentation. This process kills most of the beneficial active cultures found in the yogurt. Why would a manufacturer heat-treat yogurt? It’s a money-driven decision. Heat-treating prolongs shelf life and decreases yogurt’s natural tartness (some consumers dislike tart yogurt). And then there are yogurts that are deliberately formulated with a low level of cultures (again, a money-driven decision).

So the bottom line? Read your labels. While that marked-down house brand looks attractive (price-wise), if you’re wanting true yogurt with all its health benefits, then move on to a brand that carries the National Yogurt Association (NYA) Live & Active Cultures Yogurt seal on the package and be willing to pay a little more. You’ll be certain you’re getting yogurt with significant levels of live and active cultures.

And here’s another reason to look to real yogurt. Lactose intolerance. Studies show that the live and active cultures present in true yogurt permit it to be eaten by many of the more than one quarter of American adults who ordinarily experience lactose intolerance with other dairy products. If you relate, this may give you hope.

Finally, there’s yogurt’s versatility. It makes a superb substitute for mayonnaise and sour cream; top waffles or pancakes with fruited yogurt; and make desserts more healthful by opting for frozen yogurt over ice cream.

Perfect for today’s busy schedules, nothing is as convenient to carry with you on a hike or put in a lunch bag as yogurt. For the commuter, it’s the perfect portable protein boost. Just be sure you’re getting the real deal; always look for the trustworthy Live and Active Cultures seal!

Sources:

•   www.healthyeating.org
•   www.jacktuchten.com
•   www.moonshineink.com
•   www.smellslikefoodinhere.blogspot.com
•   www.heraldextra.com
•   www.kristinwillard.com

    Alice Osborne

    Weekly Newsletter Contributor since 2006

    Email the author! [email protected]

Are all yogurts created equal? Not exactly, a nutritionist says

Are all yogurts created equal? Not exactly, a nutritionist says

Released: Oct. 23, 2015

MANHATTAN, Kan. – Greek. Probiotic. Live cultures. Heat-treated. The verbiage on yogurt containers can be dizzying. A Kansas State University nutritionist said that while there are differences in the array of yogurts available, most aid digestibility and have other nutritional benefits.

“The nutrient content of different kinds and brands of yogurt varies a lot for calories, protein, carbohydrate/sugars, fat and other nutrients,” said Mary Meck Higgins, human nutrition specialist with K-State Research and Extension. “If yogurt is your go-to dairy food, know that while almost all fluid milk is fortified with vitamins A and D, only some brands of yogurt are. Several brands have extra amounts of probiotics. Many yogurts have added colors and either added sugars or artificial sweeteners. Some have added preservatives and thickening agents. Some yogurt is certified organic. Some are made from soy rather than cow’s milk.”

“Read the ingredients list and Nutrition Facts label before you buy yogurt,” said Higgins, who is also a registered dietitian. “Compare brands, so that you know what you’re getting.”

Plain fat-free yogurt (regular or Greek) has the lowest amount of calories compared to flavored types and higher-fat yogurts, and has no saturated fat, no added sugars and no added food dyes. Regular-fat yogurt made with whole milk has the most saturated fat, followed by low-fat yogurt, followed by non-fat yogurt. Flavored yogurts have the most carbohydrates.

“A 6-ounce serving of almost any brand of yogurt is a good source of protein, calcium, riboflavin and vitamin B-12,” Higgins said.

Because most yogurts have live and active cultures of probiotics, which are the kinds of bacteria that are beneficial to our health, most yogurts aid digestibility, she said. These bacteria are added to milk as part of the fermentation process involved in making all yogurt. They convert lactose, the naturally occurring sugar in milk, into lactic acid. That gives yogurt its tart and tangy flavor.

If the yogurt is heated after being cultured, it no longer has live probiotic bacteria and is labeled “heat-treated. ” However, if the yogurt package states it contains “live and active cultures,” then it had at least 100 million cultures of live probiotics per gram of yogurt at the time of manufacture.

“Probiotics may prevent both diarrhea and constipation, improve lactose tolerance, reduce gastrointestinal infection and inflammation, improve the immune system, help with digestion, offer protection against detrimental bacteria and help re-establish healthy gut flora after taking a dose of antibiotic medicine,” Higgins said. She noted, however, that not enough research has been done to make an evidence-based recommendation on which strains of probiotic bacteria are the most beneficial, nor to give advice on how much or how often they should be eaten to maximize their effect.

Higgins cautioned against eating raw (not pasteurized) yogurt. It puts one at risk for a foodborne illness from disease-causing microorganisms, such as salmonella, E. coli, listeria and Campylobacter.

Going Greek

Greek-style yogurt is more concentrated, thicker and has a creamier texture than regular yogurt, and typically costs more. The Food and Drug Administration does not regulate how Greek yogurt is made. The ingredients vary from brand to brand. Most Greek yogurt is made by straining regular yogurt to remove much of the liquid whey and lactose. A different process is used by some companies, who add milk protein concentrate (such as whey concentrates) and thickeners (such as gelatin and modified corn starch) to regular yogurt to make their Greek yogurts.

The method used to make Greek yogurt affects its nutrient content greatly, Higgins said, so different brands vary as to how many nutrients they have.

“If going with Greek-style yogurt, look for one that has about the same number of calories, more protein, less carbohydrate, less sugar and less sodium than a serving of regular yogurt. Read the Nutrition Facts label before you buy,” she said.

Once you buy

Higgins provided tips on storing and serving yogurt.

• Keep yogurt refrigerated. Discard any that has been at room temperature for more than two hours.

• Babies under the age of 6 months should not be given yogurt. Health experts advise offering plain pasteurized whole-milk yogurt to children ages 6 months to 2 years old.

• To be more in control of the ingredients, buy plain yogurt made with just milk and live cultures. If desired, flavor it yourself. Add fruit (chunks, chopped, crushed, pureed, juiced) or mashed avocado, or a small amount of unsweetened cocoa, strong brewed coffee, mint, dill, basil, garlic, vanilla extract or maple flavoring.

• Use plain regular or Greek yogurt as a healthful substitute for sour cream, cream cheese, ice cream or mayonnaise, and for some of the butter or oil in most recipes.

• For the least cost per serving, buy a large container of plain yogurt. When you get home, flavor it, if desired, and transfer it into see-through single-serving-sized reusable containers with tight-fitting lids. Refrigerate them, and enjoy ready-to-eat, easy-to-grab healthful treats whenever you prepare a meal or snack.

-30-

K State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K State campus in Manhattan.

Story by:
Mary Lou Peter
[email protected]
K-State Research and Extension

For more information:
Mary Meck Higgins – 785-587-7226 or [email protected]

 

Microbiological indicators of yoghurt

Real yogurt, in which natural milk and sourdough are combined, must contain pure, “live” cultures in a certain number and proportions. In Russia, its microbiological parameters are strictly specified by the Law of the Russian Federation No. 88-FZ and GOST 31981-2013. If the content of cultures deviates from the norm, the product cannot be called yogurt. It will not bring the benefits for which the lactic acid drink is valued all over the world.

Yogurt on sourdough, in which all microbiological and other parameters are observed:

• helps to strengthen the immune and hematopoietic systems, helps the body fight seasonal infections;
• enriches the body with vitamins B and A, which are necessary for regulating cholesterol levels, the proper functioning of the nervous system, and maintaining the beauty of the skin;
• improves digestion, regulates acidity, helps fight pathogenic microflora of the gastrointestinal tract, putrefactive microorganisms in the intestines;
• prevents osteoporosis, reduces the risk of high blood pressure, and so on.

For the first time, the microflora of a dairy product was studied at the beginning of the 20th century at the University of Geneva. Then it was described as a combination of lactic acid microorganisms – these were rod-shaped and spherical bacteria. Today we know them under the names Lactobacilli bulgaricus (the birthplace of the drink, Bulgaria) and Streptococcus thermophilus, respectively. The bulgarian stick and thermophilic streptococcus (as cultures are called in the Russian-speaking scientific community) are still used today as the main bacteria that convert milk into a useful product.

Microbiotic parameters of different types of yoghurt

Russian GOST 31981-2013 stipulates that yogurt must be produced using the above mentioned starter microorganisms. Their concentration in the finished product cannot be less than 10 ⁷ CFU per gram (at the end of the expiration date). The protosymbiotic mixture used for fermentation should consist of pure cultures.

In addition to yoghurt itself, not enriched in any way, made from sourdough based on bulgarian sticks and thermophilic streptococcus, the state standard introduced the concept of bioyoghurt. This is a product where, in addition to the main cultures in the correct concentration, there are probiotics, prebiotics, lactic acidophilus bacillus. For them, concentration norms are also strictly stipulated at the time of the expiration date of bioyogurt, regardless of the presence of additional components:

• for bifidobacteria (Bifidobacterium) – the amount should not be less than 10 ¹⁰ CFU per one gram of bioyoghurt;
• for lactic acid bacillus (Lactobacillus acidophilus) – the concentration of bacteria should not be less than 10 ⁶ CFU per gram.

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Natural sources of Lactobacillus acidophilus:

• Yogurt: Contains Lactobacillus bulgaricus and Streptococcus thermophiles. In addition, some yogurts contain Lactobacillus acidophilus
• Kefir: In the production of kefir, starter preparations are used, consisting of acidophilic rods (Lactobacillus acidophilus), thermophilic and mesophilic lactic streptococci and bifidobacteria (Bifidobacterium bifidum)
• Miso: Miso is a traditional Japanese dish. It is made with the addition of specially fermented soybeans or cereals. Miso contains a koji-kin mold called Aspergillus oryzae. In addition to it, it can also contain many bacteria, including Lactobacillus acidophilus.

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Also, GOST introduced the concept of enriched yogurt – with food, biologically active substances. The concentration of the main microorganisms in them must comply with the standard. Otherwise, the product distributed on the territory of the Russian Federation cannot be called “yogurt”.

What do yoghurt microbiota values ​​say and how they are determined

Milk under the influence of Streptococcus thermophilus and Lactobacilli bulgaricus turns into a product with high nutritional value. To benefit from it, you need to monitor compliance with the norm of microbiotic indicators. They indicate that the fermentation process was carried out correctly, the yogurt is really “alive”, the result from it will correspond to the declared action, it will be absorbed better than milk. To find out if a product is of high quality, it is tested for microbiotic indicators.

Experts from laboratories conduct an organoleptic analysis of yogurt according to the main parameters and compare the result with the regulatory documents in force in the country. So, for the correct performance of a microbiotic study of yogurt, it is necessary to assess the presence and quantity of:

• lactic acid organisms – in accordance with GOST 10444.11-89;
• bifidobacteria – according to industry regulations in force at the time of the audit;
• microorganisms that should not be in yogurt (E. coli, mold, Staphylococcus aureus, Salmonella, and so on) – according to GOST 30347, GOST 10444.12 and other standards.

Guided by legally established standards, experts determine whether the drink can be used and whether it contains enough useful cultures. Each country has its own standards for the content of the necessary components in yogurt, and their concentration in finished “canned” products is not always sufficient. Therefore, the best way to ensure the correct microbiotic indicators is to make your own yogurt, from natural milk and quality starter cultures that contain the necessary cultures.

The professor told how to distinguish healthy yogurt from useless

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Professor Vera Kryuchkova told “RG” which fermented milk product is the most valuable and what is bad in yogurt. She on this, figuratively speaking, ate the dog. She worked for 13 years at a dairy enterprise, from a laboratory assistant to the head of the plant’s production, for several more years she served as an inspector of the trade inspection in the Amur Region. Later – university, scientific activity, more than 40 developments, her students won four UMNIK grants.

from the archive of Vera Kryuchkova

Now she works at the Volga Research Institute for the production and processing of meat and dairy products. So it can determine the quality of milk without analysis, at a glance. The topic of her dissertation is functional foods. What does functional mean? These are those products that, in addition to the main ingredients, for example, milk, various probiotics (beneficial microflora), prebiotics (substances that help develop beneficial microflora in our body – lactulose, pectin, inulin and others) and natural, rich in vitamins , minerals biologically active substances.

– Vera Vasilievna, they say that the food in today’s supermarkets is not at all the same as it was in the 60s. And this is not because “before, sugar was sweeter, and trees – higher.” Indeed, in today’s apples there are not as many vitamins as there were before?

Vera Kryuchkova: Yes, today’s products – milk, meat, fruits and vegetables, even wild plants, they do not contain even 50 percent of the nutrients that were half a century ago.

Because intensive technologies are used, the soil and water are depleted, and because of the constant emissions from enterprises, aircraft, chemical plants, the ecology is disturbed. For example, one chemical plant for the destruction of harmful substances used or obtained in production, buys microflora abroad. Then all this merges into rivers and seas. And no one canceled the water cycle in nature.

See how many sausages are in stores. In its production allegedly soy protein is used. How much soybean is grown in your area? A drop in the sea. That is, here is a protein that is obtained by biotechnological methods using microflora from oil and other raw materials.

– If the GOST sign is on the packaging of a product, does this mean that it is made according to an old, proven recipe?

Vera Kryuchkova: GOST is a recipe and technology approved by Rosstandart. But now there are such tolerances that in Soviet times production workers could not even dream of. Don’t forget the human factor. Back in 2005, one professor-butcher said: I will make you a sausage in which there is not a single gram of meat, you will eat it and do not want natural. Can you imagine what happened in 15 years?

– What are the current trendy yoghurts? Is it true that ordinary kefir with fresh raspberries is healthier?

Vera Kryuchkova: Most fashionable yoghurts today lack the most important thing – the necessary microflora. They have been terminated, i.e., destroyed by its temperature. And the benefits of these drinks are in live lactic acid bacteria.

As far back as the beginning of the last century, II Mechnikov suggested that lactic acid bacteria could increase the resistance of the human body to various diseases.

And in the 20th century, the theory of the immunomodulating effect of these microorganisms was scientifically proven. They contribute to the production of cytokines and antibodies in the intestine, stimulate the synthesis of interferon, increase the activity of phagocytes and natural killer cells. Therefore, lactic acid probiotic bacteria are effective in preventing infections caused by respiratory viruses, which are so common in winter.

– Is there enough of them in yogurt? Or is plain kefir better?

Vera Kryuchkova: True, kefir is not the same now as it used to be, because it is produced mainly from kefir sourdough, and earlier it was made from kefir fungus plums. It is a great relief for production workers that they do not have to take care of the fungus, it is enough to open the foil bag and pour the contents into the prepared milk, mix – and fermentation has begun. It’s also good if antibiotics are not added to fermented milk products in order to keep them longer.

– Maybe ferment kefir yourself?

Vera Kryuchkova: Yes, there is such a way – to dilute milk mushroom yourself. The fact is that the white stroma is an environment in which useful microorganisms live and multiply – these are lactic acid bacilli, and cocci, thermophilic, mesophilic, aroma-forming bacteria and much more.

The Ulan-Uden Research Institute has been working on kefir fungi for more than 20 years and has not been able to artificially create such a fungus.