What probiotic strains are found in yogurt. How can you identify yogurt with live cultures. Which types of yogurt offer the most probiotic benefits. What are the unique probiotic properties of kefir. How does Greek yogurt compare to regular yogurt in terms of probiotics.

Understanding Probiotics in Yogurt: A Comprehensive Guide

Probiotics have become a buzzword in the health and nutrition world, and for good reason. These beneficial microorganisms play a crucial role in maintaining gut health and overall well-being. Yogurt, a fermented dairy product, is one of the most accessible and popular sources of probiotics. But not all yogurts are created equal when it comes to probiotic content. This article delves into the world of probiotic-rich yogurts, exploring the best types and their unique benefits.

The Science Behind Yogurt’s Probiotic Power

Yogurt is created through a fascinating process of bacterial fermentation. Manufacturers add specific strains of bacteria to milk, allowing them to ferment and multiply. This process not only gives yogurt its distinctive tangy flavor but also imbues it with probiotic properties. The primary bacterial strains used in yogurt production are Streptococcus thermophilus and Lactobacillus bulgaricus, as mandated by the U.S. Food and Drug Administration (FDA).

These probiotic bacteria offer numerous health benefits, including improved digestion, enhanced immune function, and potential protection against various gastrointestinal issues. Moreover, the protein content in yogurt can contribute to a feeling of fullness, making it a satisfying and nutritious snack option.

Decoding Yogurt Labels: How to Identify Probiotic-Rich Products

Navigating the yogurt aisle can be overwhelming, especially when seeking products with optimal probiotic content. Here are some key factors to consider when selecting probiotic-rich yogurt:

• Look for labels stating “contains live and active cultures”
• Check for the Live Active Cultures (LAC) seal
• Scan ingredient lists for specific bacterial strain names like Lactobacillus, Streptococcus, and Bifidobacterium
• Avoid yogurts that have undergone heat treatment, as this process can kill beneficial bacteria
• Steer clear of products labeled “does not contain live and active cultures”

It’s important to note that the FDA requires yogurt to contain at least 100 million colony-forming units (CFUs) per gram at the time of manufacture. Additionally, there should be a reasonable expectation that at least 10 million CFUs remain alive at the end of the product’s shelf life.

Kefir: The Probiotic Powerhouse

While not technically a yogurt, kefir deserves special mention in any discussion of probiotic dairy products. This fermented milk drink boasts an impressive probiotic profile, often surpassing that of traditional yogurt.

What makes kefir unique?

Kefir is produced using kefir grains, which are complex clusters of microbes capable of existing symbiotically without any other food source. When added to milk, these grains initiate fermentation, resulting in a tangy, slightly effervescent beverage teeming with beneficial bacteria.

Kefir can contain up to 61 different strains of microbes, including various species of Lactobacillus, Lactococcus, Streptococcus, and Leuconostoc. This diverse probiotic profile contributes to kefir’s potential health benefits, which may include:

• Improved blood pressure regulation
• Enhanced cholesterol management
• Better blood sugar control
• Strengthened immune function
• Improved digestive health

Regular Yogurt: A Reliable Probiotic Source

Traditional yogurt remains a popular and accessible source of probiotics. Manufactured by adding Streptococcus thermophilus and Lactobacillus bulgaricus to pasteurized milk, regular yogurt undergoes a fermentation process that results in a creamy, tangy product rich in beneficial bacteria.

Choosing the best regular yogurt for probiotic benefits

When selecting regular yogurt for its probiotic content, consider the following tips:

1. Opt for plain, unsweetened varieties to avoid added sugars and preservatives
2. Look for labels indicating “live and active cultures”
3. Check for specific bacterial strain names in the ingredient list
4. Consider adding fresh fruit or a drizzle of honey for natural sweetness

Greek Yogurt: Thick, Creamy, and Probiotic-Rich

Greek yogurt has gained popularity in recent years, thanks to its thick, creamy texture and higher protein content. But how does it compare to regular yogurt in terms of probiotic benefits?

The Greek yogurt difference

Greek yogurt is produced by straining regular yogurt to remove the liquid whey. This process results in a thicker, more concentrated product with a higher protein content and slightly lower sugar content compared to regular yogurt. Contrary to some popular misconceptions, there is no scientific evidence to suggest that Greek yogurt contains fewer probiotics than regular yogurt due to the straining process.

In fact, some studies indicate that Greek yogurt may actually contain more probiotics than regular yogurt. The concentrated nature of Greek yogurt could potentially provide a more hospitable environment for probiotic bacteria to thrive.

Benefits of Greek yogurt

• Higher protein content, promoting satiety and muscle health
• Lower sugar content, beneficial for blood sugar management
• Creamy texture, making it versatile for various culinary applications
• Potential for higher probiotic concentration

Exploring Other Probiotic-Rich Yogurt Varieties

While kefir, regular yogurt, and Greek yogurt are popular choices, several other yogurt varieties offer unique probiotic benefits:

1. Icelandic Skyr

Skyr is a traditional Icelandic yogurt known for its thick, creamy texture and high protein content. It’s made using a unique bacterial culture that includes Streptococcus thermophilus and Lactobacillus delbrueckii subsp. bulgaricus. Skyr undergoes a straining process similar to Greek yogurt, resulting in a concentrated product rich in probiotics and protein.

2. Australian Yogurt

Australian-style yogurt is known for its creamy texture and rich flavor. It’s typically made with whole milk and may contain a blend of probiotic strains, including Lactobacillus acidophilus and Bifidobacterium. The unstrained nature of Australian yogurt means it retains more of the original milk’s nutrients and probiotics.

3. Probiotic-Enhanced Yogurt

Some manufacturers produce yogurt varieties specifically fortified with additional probiotic strains. These products may contain a wider range of beneficial bacteria, including Lactobacillus acidophilus, Lactobacillus casei, and various Bifidobacterium species. When choosing probiotic-enhanced yogurt, carefully review the label to understand the specific strains and their potential benefits.

Maximizing the Probiotic Benefits of Yogurt

To get the most out of your probiotic yogurt consumption, consider the following tips:

1. Consume yogurt regularly: Consistency is key when it comes to maintaining a healthy gut microbiome.
2. Choose variety: Rotate between different types of yogurt to expose your gut to a diverse range of probiotic strains.
3. Pay attention to storage: Proper refrigeration helps maintain the viability of probiotic cultures.
4. Consider timing: Some research suggests that consuming probiotics on an empty stomach may enhance their effectiveness.
5. Pair with prebiotics: Combine your probiotic yogurt with prebiotic-rich foods like bananas, oats, or garlic to support probiotic growth.

The Future of Probiotic Yogurt: Innovations and Trends

As our understanding of the gut microbiome expands, so does the potential for innovative probiotic yogurt products. Some emerging trends in the probiotic yogurt market include:

• Strain-specific formulations targeting particular health concerns
• Non-dairy probiotic yogurt alternatives made from plant-based milk
• Synbiotic products combining probiotics with prebiotic fibers
• Personalized probiotic yogurt based on individual microbiome profiles
• Functional yogurt fortified with additional nutrients and bioactive compounds

These advancements promise to expand the range of probiotic yogurt options available to consumers, catering to diverse dietary needs and health goals.

Integrating Probiotic Yogurt into Your Diet

Incorporating probiotic-rich yogurt into your daily routine can be both delicious and beneficial for your health. Here are some creative ways to enjoy probiotic yogurt:

1. Use it as a base for smoothies or smoothie bowls
2. Create a protein-packed parfait with layers of yogurt, fruit, and granola
3. Substitute yogurt for mayo or sour cream in dips and dressings
4. Use Greek yogurt as a marinade for meats or a topping for baked potatoes
5. Blend yogurt into soups or sauces for added creaminess and probiotic benefits
6. Make frozen yogurt popsicles for a refreshing probiotic treat
7. Use yogurt as a base for overnight oats or chia pudding

By incorporating probiotic yogurt into various meals and snacks, you can easily boost your daily intake of beneficial bacteria while enjoying a versatile and nutritious food.

The Role of Probiotic Yogurt in Overall Health

While probiotic yogurt offers numerous potential health benefits, it’s important to view it as part of a broader approach to wellness. A balanced diet rich in diverse, whole foods, regular physical activity, adequate sleep, and stress management all play crucial roles in supporting overall health and a thriving gut microbiome.

Probiotic yogurt can be a valuable addition to a healthy lifestyle, potentially contributing to:

• Improved digestive health and regularity
• Enhanced immune function
• Better nutrient absorption
• Potential mood and cognitive benefits
• Support for weight management efforts
• Improved skin health

However, it’s essential to remember that individual responses to probiotics can vary. Some people may experience more significant benefits than others, and certain individuals with specific health conditions should consult a healthcare provider before significantly increasing their probiotic intake.

Navigating Probiotic Yogurt Claims and Marketing

As the popularity of probiotic yogurt continues to grow, so does the marketing surrounding these products. It’s important for consumers to approach product claims with a critical eye and understand the limitations of current research.

Understanding probiotic strain specificity

Different probiotic strains can have varying effects on health. While many yogurts contain beneficial bacteria, not all strains have been extensively studied for specific health outcomes. When evaluating probiotic yogurt products, consider the following:

• Look for products that list specific strain names, not just general bacterial species
• Research the potential benefits associated with particular strains
• Be cautious of overly broad health claims not supported by scientific evidence
• Consider consulting a registered dietitian or healthcare provider for personalized advice

Decoding CFU counts

Colony-forming units (CFUs) are often used to quantify the number of viable bacteria in a probiotic product. While a higher CFU count may seem better, it’s not always the case. Factors to consider include:

1. The specific strains present and their potential benefits
2. The product’s shelf life and storage conditions
3. Your individual health needs and goals
4. The overall quality and formulation of the product

Remember that a well-formulated yogurt with a moderate CFU count of clinically studied strains may be more beneficial than a product with an extremely high CFU count of less researched bacteria.

Conclusion: Embracing the Probiotic Potential of Yogurt

Probiotic yogurt offers a delicious and accessible way to support gut health and overall well-being. By understanding the different types of yogurt available, their probiotic content, and how to incorporate them into your diet, you can make informed choices that align with your health goals.

Whether you prefer the tangy kick of kefir, the classic simplicity of regular yogurt, or the protein-packed punch of Greek yogurt, there’s a probiotic-rich option to suit every palate and dietary need. As research in the field of probiotics continues to evolve, we can look forward to even more innovative and targeted probiotic yogurt products in the future.

Remember, while probiotic yogurt can be a valuable addition to your diet, it’s just one piece of the puzzle when it comes to maintaining optimal health. A balanced approach that includes a varied diet, regular exercise, and other healthy lifestyle habits is key to nurturing your gut microbiome and supporting overall wellness.

8 of the Best Types of Yogurt for Probiotics

Probiotics are living microbes that benefit your health. Eating yogurt can increase the number of probiotics in your diet, but some are better for this than others. 

People make yogurt by adding bacteria to milk and leaving it to ferment until the bacteria grow and produce lactic acid. This gives the yogurt its characteristic flavor. 

Eating yogurt, especially types with more protein, can also help you feel fuller for longer. 

Read on to learn about the probiotics in kefir and different kinds of yogurt.

At ZOE, we believe that picking the best foods for your body is one of the best ways you can improve your overall health. 

With the ZOE at-home test, we can analyze your unique blood sugar and blood fat responses, as well as the “good” and “bad” bugs living in your gut microbiome. 

With this information, we can give you nutrition advice that’s personalized — tailored to your body and long-term health and weight goals.

To get started, take our free quiz.

How to tell if a yogurt has probiotics

The United States Food and Drug Administration (FDA) requires all yogurt manufacturers to use probiotic bacteria called Streptococcus thermophilus and Lactobacillus bulgaricus. These ferment milk and turn it into yogurt. 

But that doesn’t mean that the yogurt you’re buying at the store is teeming with these beneficial little bugs — some manufacturing processes kill them off.

According to the FDA, a product with something like “contains live and active cultures” on its label must have had at least 100 million living bacteria or colony forming units per gram when it was made. 

There must also be “a reasonable expectation” that at least 10 million bacteria are still alive at the end of the product’s shelf life.

More specifically, yogurts that have a “live active cultures” (LAC) seal contained at least 100 million cultures per gram at the time of manufacturing. But other products may also have live probiotics — this seal isn’t mandatory. 

And some manufacturers add other probiotic bacteria to their products. You may spot names like Bifidobacterium and other strains of Lactobacillus on labeling.

As you’ve probably gathered, reading labels is key, regardless of the type of yogurt you like. Check for:

• the words “live and active cultures” on the label

• a LAC seal

• the names of bacteria, such as Lactobacillus, Streptococcus, and Bifidobacterium

And avoid yogurt that has been heat-treated, as this kills the good bacteria. Also avoid products with the phrase “does not contain live and active cultures” on their labels. 

Below, find eight of the best yogurts and other fermented dairy products, based on their probiotics.

1. Kefir 

Dairy kefir is made from fermented milk, like yogurt is. But kefir is typically less thick and more tangy.  

Kefir contains more probiotics than any yogurt. With up to 61 different strains of microbes, it can be an excellent source of probiotics.

People use specific clusters of microbes called kefir grains to ferment the milk. 

Interestingly, these microbes can exist together without any other food source. When added to milk, they feed on it and multiply, changing the flavor and adding nutrients. This is what gives kefir its tangy taste.

The probiotic strains can include Lactobacillus, Lactococcus, Streptococcus, and Leuconostoc, but other cultures may be present, depending on the product. 

Kefir may offer a host of benefits beyond good gut health. These include improving blood pressure, cholesterol levels, and blood sugar control. 

2. Regular yogurt

To make regular yogurt, manufacturers add Streptococcus thermophilus and Lactobacillus bulgaricus to warm pasteurized milk and let it ferment for a number of hours.

The probiotic bacteria multiply and will stay alive in the yogurt unless it’s heat-treated. 

When considering your options, look for labels that say “live and active cultures.” They may also list the names of bacterial strains.

The healthiest regular yogurt is also unsweetened or plain and doesn’t contain any additives. Try adding fruit or a little honey if you prefer a sweeter taste.

3. Greek yogurt

Greek yogurt is thicker and more tart than regular yogurt. This is because of an extra step in the manufacturing process.

To make Greek yogurt, manufacturers strain regular yogurt, removing the liquid whey. This gives a thicker, creamier texture. 

Compared with regular yogurt, Greek yogurt has more protein and a little less sugar. This allows it to keep you feeling fuller for longer, as the fat and protein help slow down your blood sugar response. 

The internet is full of popular science articles claiming that Greek yogurt has fewer probiotics than regular yogurt because straining supposedly removes beneficial bacteria along with the whey.  

However, there are no scientific studies to support this claim. Instead, the opposite may be true — some preliminary evidence suggests that Greek yogurt actually has more probiotics. 

4. Icelandic yogurt

Skyr is a thick, creamy, fermented skim-milk cheese that looks and tastes like yogurt. It’s made with heirloom Icelandic bacterial cultures.

It takes about four times as much milk to make skyr, compared with regular yogurt, resulting in a much thicker and creamier product that has a higher protein content. 

The probiotics in skyr are similar to those in regular and Greek yogurt. On the label, you might see Streptococcus thermophilus, Lactobacillus bulgaricus, Bifidobacterium, and Lactobacillus acidophilus.

5. French yogurt

French yogurt is pot-set. This means that after fermentation, it’s set in small pots. By contrast, regular yogurt is usually fermented in big vats and poured into pots later.

French yogurt is more firm than regular yogurt, but the probiotics are the generally the same: Lactobacillus bulgaricus and Streptococcus thermophilus. Some brands may add other bacterial strains, too.

Join our mailing list

Sign up for fresh insights into our scientific discoveries and the latest nutrition updates. No spam, just science.

6. Australian yogurt

Australian yogurt is made with whole milk and is unstrained. 

It’s also fermented more slowly and for longer than regular yogurt, and some manufacturers add cream for an even thicker texture. 

Australian yogurt has to contain Lactobacillus bulgaricus and Streptococcus thermophilus, just like regular yogurt. And some products contain other probiotic bacteria. 

For example, a typical type of Australian yogurt contains: Lactobacillus acidophilus, Lactobacillus bulgaricus, Streptococcus thermophilus, and Lactobacillus paracasei.  

7. Lactose-free yogurt

Lactose-free yogurt isn’t the same as dairy-free yogurt.

Lactose is a sugar that can be hard to digest. But many people with a mild-to-moderate lactose intolerance are still able to eat yogurt made with regular milk. 

To make a dairy-based lactose-free yogurt, manufacturers add the enzyme lactase to break down lactose into simple sugars that are easier to digest. Bacteria feed on these sugars during the fermentation process.

Lactose-free yogurts, like regular yogurts, contain Streptococcus thermophilus and Lactobacillus bulgaricus as starter cultures, and they can also contain other probiotic bacteria.

And some lactose-free yogurts also contain ingredients to make their textures more like those of regular yogurts.

8. Dairy-free yogurt

Manufacturers make dairy-free yogurts from various plant-based milks, such as almond, coconut, soy, oat, or cashew milk. 

They then use the same bacterial starter cultures to ferment the plant milk, and they add other ingredients to give the milk a yogurt-like texture.

However, some dairy-free yogurts are heat-treated, which kills the live bacteria.

If you want a product with probiotics, check the label to make sure the yogurt contains live and active cultures.

Summary

Many kinds of yogurt contain probiotics. But kefir, a different fermented dairy product, stands out — it has at least twice as many active cultures as most yogurts.

Kefir is less thick than yogurt. If you’re looking for a classic yogurt texture, there are plenty of options: Regular, Greek, Icelandic, French, Australian, lactose-free, and dairy-free yogurts can all be sources of probiotics.

Their manufacturing processes are slightly different, but they all go through fermentation that involves probiotics. 

Ultimately, it comes down to your personal preference. But whatever you choose, check the label to make sure your yogurt contains live cultures. 

And if you’re interested in feeling fuller for longer, opt for a yogurt with more protein.

At ZOE, we know that the best foods are different for everyone. 

With the ZOE at-home test, we can analyze your unique blood sugar and blood fat responses, as well as the “good” and “bad” bugs living in your gut microbiome. 

With this information, we can give you personalized nutrition advice tailored to your body.

To get started, take our free quiz.

The Ultimate Guide to Yogurt

Sprinkled on granola, blended in a smoothie, or eaten as a snack, yogurt is its own special type of superfood. Typically full of protein and other essential nutrients, this fermented dairy product may be best known as a source of gut-loving probiotics. It’s also extremely versatile in the kitchen, with different varieties and a range of culinary uses, from baking to marinades to sauces.

Humans have eaten yogurt for centuries. Its nutritional perks were touted in writings as early as 6000 B.C., according to a review published in 2021 by the Northeastern Agricultural and Resource Economics Association.

The same review found that the United States produced 4.4 billion pounds of yogurt in 2018, so there’s plenty to go around. This guide will explain everything you need to know about yogurt and how it can be part of a nutritious diet.

Common Questions & Answers

What are the benefits of yogurt?

Yogurt is a protein-packed food that’s a good source of calcium, some B vitamins, magnesium, and phosphorus. It also contains probiotics, which may help with gut health.

Is yogurt good for your stomach?

Fermented foods like yogurt contain probiotics, which have been found to increase the gut’s microbial diversity, creating a more balanced microbiome. Probiotics may also improve symptoms of irritable bowel syndrome (IBS).

Is yogurt a fermented food?

Yes. Yogurt is made by heating milk and then adding bacteria to it. The bacteria convert the natural sugars in milk into lactic acid.

Is yogurt good for weight loss?

When included in a balanced diet, plain yogurt has been shown to contribute to weight loss.

What is the difference between regular and Greek yogurt?

Greek yogurt is made by straining liquid whey from regular yogurt, leaving a thicker and creamier product with concentrated protein.

What Is Yogurt Exactly?

Yogurt is milk that is combined with bacteria and fermented, usually by way of the bacterial cultures Lactobacillus bulgaricus and Streptococcus thermophilus, according to the Harvard T.H. Chan School of Public Health.

“It’s kept in a temperature-controlled, warmish environment while it ferments,” explains Stephanie Nelson, RD, a lead nutrition scientist with MyFitnessPal. “As the milk ferments into yogurt, the sugar in the milk gets broken down into lactic acid by the bacteria, which gives yogurt its tangy flavor.”

Like the milk products used to make it, yogurt can vary in the amount of fat it contains, from nonfat (0 percent) to low-fat (2 percent) to whole milk (4 percent). “Fat in dairy provides that creamy texture, much like how whipped cream is thicker than milk,” Nelson explains.

Then there’s Greek yogurt, which is the product of straining the liquid from regular yogurt. Greek yogurt can be nonfat, low-fat, or full-fat, but in general it has a thicker, creamier texture than regular yogurt. Straining also makes some of the nutrients in the yogurt more concentrated, says Nelson, which is why Greek yogurt usually contains more protein.

For those who eat dairy-free, there’s an increasingly diverse selection of plant-based yogurts on the market, most commonly made of almond, coconut, oat, soy, and cashew milk, among other nondairy milk alternatives.

What Are the Nutrition Facts for Yogurt? Calories, Carbs, Sugar, and More

Yogurt can be a great source of protein, calcium, and potassium. The U.S. Department of Agriculture (USDA) outlines the following measures in its nutrition report for 100 grams (g) (about ½ cup) of regular, plain low-fat yogurt.

• Calories: 63
• Total fat: 1.55 g
• Protein: 5.25 g
• Carbohydrates: 7.04 g
• Dietary fiber: 0 g
• Sugars: 7. 04 g
• Calcium: 183 milligrams (mg)
• Iron: 0.08 mg
• Magnesium: 17 mg
• Phosphorus: 144 mg
• Potassium: 234 mg
• Zinc: 0.89 mg
• Vitamin B6: 0.049 micrograms (mcg)
• Vitamin B12: 0.56 mcg
• Vitamin D: 1.2 mcg

What Are the Nutrition Facts for Greek Yogurt? Calories, Carbs, Sugar, and More

For 100 g (about ½ cup) of whole-milk-based, plain Greek yogurt, the USDA outlines the following nutrition facts.

• Calories: 94
• Total fat: 4.39 g
• Protein: 8.78 g
• Carbohydrates: 4.75 g
• Sugars: 3.25 g
• Calcium: 111 mg
• Magnesium: 10.7 mg
• Phosphorus: 126 mg
• Potassium: 147 mg
• Zinc: 0.47 mg
• Vitamin B6: 0.044 mcg

Is Yogurt Good for You? A Look at Its Health Benefits

Because yogurt is so high in protein, it can support muscle strength and bone health, says Brittany Modell, RD, the owner of Brittany Modell Nutrition and Wellness in New York City. “Protein is the building block of muscles, bones, cartilage, skin, and blood,” she says, adding that it also helps you feel fuller for longer.

Yogurt can also help you meet your calcium needs for a day, says Nelson.

“Calcium is essential for vascular contraction, muscle function, nerve transmission, and cellular signaling,” adds Modell. “It’s also very important for bone health.”

Some brands of yogurt are fortified with vitamin D, a nutrient essential to skeletal development and the regulation of calcium and phosphorus, or other vitamins and minerals.

Last, but certainly not least, yogurt is beloved for its probiotic properties, which are a by-product of fermentation. When “starter” bacteria is added to milk to create it, those that survive digestion (and sometimes, those that are added post-pasteurization) are believed to boost digestive health by restoring the gut microbiome with the “good bacteria” it needs.

Think of probiotics as little Pac-Men sent to your gut to break down and “eat” bad bacteria while helping you break down and digest food, suggests Nelson. In addition to keeping your gastrointestinal system working properly, a varied and balanced assortment of these healthy bacteria appear to have wide-ranging effects on many aspects of health, from immunity to skin conditions.

“Probiotics have been shown to clear infections from the gut, resolve imbalances, have anti-inflammatory properties, and promote a healthy immune system,” says Angie Asche, RD, a nutritionist at Centr.

Can Yogurt Help With Weight Loss?

Observational studies have found that people who eat yogurt tend to have a lower body mass index (BMI), lower body weight and less weight gain, smaller waist circumference and lower body fat, according to at least one systematic review.

While further research is needed to determine whether eating yogurt is responsible for these effects, and why, the fermented dairy product has several properties that may help you maintain a healthy weight.

It is thought that the effect of probiotics on digestive health may play a role. Probiotics, like those found in yogurt, have been linked to weight loss in various ways in studies done on animals and humans. A review of such studies published in Nutrients found that probiotics may aid weight loss by balancing the gut microbiome (providing it with “good bacteria”), lowering insulin resistance, and increasing satiety.

Aside from its probiotic powers, yogurt’s high protein content makes it filling. Plus, it’s easily customizable and hard to grow bored with when you want to drop pounds. “You can play with the protein, carbohydrate, fat, fiber, and sugar content based on what yogurt you use and what you mix into it,” says Nelson. “In general, protein and fiber are super important for weight loss because they make you feel full and preserve your muscle mass when you’re losing weight.”

Of course, the yogurt included in a weight loss plan should contain little to no added sugar, says Asche, but you can sweeten it with fresh fruit and boost fiber with flaxseeds or granola.

How to Eat and Store Yogurt

Not all yogurts are created equal. Flavored yogurts can contain lots of added sugar, says Asche, which is why she recommends checking labels and opting for a plain variety. Because of its lactose, dairy yogurt naturally has some sugar. Per USDA data, a 6-ounce (oz) serving of plain low-fat yogurt contains 12 g of sugar, all of it from lactose.

According to the USDA, yogurt is good for up to two weeks in the refrigerator or up to two months in the freezer.

Both Asche and Nelson advise finishing a container within a week of opening it. “Make sure it doesn’t smell off and it hasn’t accumulated a ton of liquid,” she adds.

Side Effects of Yogurt

Too much of anything can have negative repercussions, and yogurt is no exception. “Depending on the brand and flavor you choose, yogurt can be very high in added sugar,” says Asche. “For example, Yoplait’s Original Strawberry has only 2 g of fat but has a whopping 19 g of sugar, with 13 g added. That’s over a tablespoon!” Saturated fats are also hidden in some brands’ recipes, adds Nelson. As we know, diets high in sugars and saturated fats elevate the risk of heart disease, diabetes, chronic inflammation, and more.

Then there’s the stomach-rumbling side effects that lactose (the sugars in milk) can have on those who are lactose-intolerant. “If you’re sensitive to dairy, try yogurt with caution and in a small amount at first,” says Nelson. “If you’re at risk for heart disease, definitely stick to the lower-fat options.”

Other Uses for Yogurt

Although yogurt’s primary purpose is to be eaten, its fermented goodness can have other convenient functions. You can use the creamy concoction as:

• A brightening, smoothing face mask The live bacteria in yogurt naturally produce lactic acid,an alpha hydroxy acid commonly found in exfoliating skincare products. For that reason, research showsit can be an effective anti-aging and acne treatment.
• A moisturizing hair conditioner Although research has not proven the benefits of yogurt as a hair mask, it has long been used as a home treatment in the Middle East. In one study, yogurt was the most widely used home treatment for hair among Saudi Arabian women.
• Brass or copper polish Lactic acid eats away at any tarnish to reveal a good-as-new shine.
• An at-home yeast infection remedy The lactobacillus bacteria in yogurt has been found to combat vaginal yeast overgrowth. A 2015 study published in the Global Journal of Health Science compared the effectiveness of antifungal vaginal cream to a mixture of yogurt and honey. The findings concluded that the two had similar effects, and that the yogurt mixture was even more effective in treating some symptoms.But some doctors warn against the topical use of yogurt, as it contains natural sugars that may encourage further yeast production. Always consult your primary care physician before attempting any home treatment.

Editorial Sources and Fact-Checking

• Bir C, Delgado M, Widmar N. U.S. Consumer Demand for Traditional and Greek Yogurt Attributes, Including Livestock Management Attributes. Agricultural and Resource Economics Review. June 2020.
• The Nutrition Source, Yogurt. Harvard T.H. Chan School of Public Health.
• Yogurt, Low-Fat Milk, Plain. U.S. Department of Agriculture. October 30, 2020.
• Wastyk H, Fragiadakis G, Perelman D, et al. Gut-Microbiota-Targeted Diets Modulate Human Immune Status. Cell. August 2021.
• Aragon G, Graham D, Borum M, Doman D. Probiotic Therapy for Irritable Bowel Syndrome. Gastroenterology & Hepatology. January 2010.
• Wang H, Troy LM, Rogers GT, et al. Longitudinal Association Between Dairy Consumption and Changes of Body Weight and Waist Circumference: The Framingham Heart Study. International Journal of Obesity. February 2014.
• Desai NT, Shepard L, Drake MA. Sensory Properties and Drivers of Liking for Greek Yogurts. Journal of Dairy Science. October 2013.
• Montemurro M, Pontonio E, Coda R, Rizzello CG. Plant-Based Alternatives to Yogurt: State-of-the-Art and Perspectives of New Biotechnological Challenges. Foods. February 2021.
• National Research Council (US) Committee on Diet and Health. Diet and Health: Implications for Reducing Chronic Disease Risk. 1989.
• Gasparri C, Perna S, Spadaccini D, et al. Is Vitamin D–Fortified Yogurt a Value-Added Strategy for Improving Human Health? A Systematic Review. Journal of Dairy Science. October 2019.
• Kok CR, Hutkins R. Yogurt and Other Fermented Foods as Sources of Health-Promoting Bacteria. Nutrition Reviews. November 2018.
• Abenavoli L, Scarpellini E, Colica C, et al. Gut Microbiota and Obesity: A Role for Probiotics. Nutrients. November 2019.
• Nagaoka S. Lactic Acid Bacteria. December 2018.
• Kober MM, Bowe WP. The Effect of Probiotics on Immune Regulation, Acne, and Photoaging. International Journal of Women’s Dermatology. April 2015.
• Darvishi M, Jahdi F, Hamzehgardeshi Z, et al. The Comparison of Vaginal Cream of Mixing Yogurt, Honey and Clotrimazole on Symptoms of Vaginal Candidiasis. Global Journal of Health Science. November 2015.
• The Sweet Danger of Sugar. Harvard Health Publishing. January 6, 2022.
• Saturated Fat. American Heart Association.
• Do Home Remedies Actually Work for Yeast Infections? Cleveland Clinic. November 8, 2019.
• Eales J, Lenoir-Wijnkoop I, King S, Wood H, Kok FJ, Shamir R, Prentice A, Edwards M, Glanville J, Atkinson RL. Is Consuming Yoghurt Associated With Weight Management Outcomes? Results From a Systematic Review. International Journal of Obesity. November 2015.
• Probiotics Fact Sheet for Health Professionals. National Institutes of Health
• How Long Can You Keep Dairy Products Like Yogurt, Milk, and Cheese in the Refrigerator? U.S. Department of Agriculture. July 2019.
• Alyoussef A. Survey of Use of Herbal and Home Remedies for Hair and Scalp Among Women in North West Saudi Arabia. Dermatology Reports. October 2020.
• Combiths S. The First Thing You Should Do With a New Container of Plain Yogurt. Kitchn. January 19, 2022.

Show Less

All About Yuzu: Nutrition, Benefits, How to Prepare It, and More

This tart, aromatic fruit is an exotic alternative to traditional citrus fruits like lemon and grapefruit. Read on to learn about its health benefits,…

By Jessica MigalaJune 28, 2023

What Are Legumes? Types, Health Benefits, Nutrition Facts, Cooking Methods, and More

These nutrient-packed superfoods deserve a place in your pantry, whether you’re following a plant-based diet or just trying to eat more whole foods. Here…

By Moira LawlerJune 28, 2023

11 Best and Worst Foods for Boosting Metabolism

Your weight loss success depends in part on your metabolism, which makes and burns energy in your body. Your genetics can affect your metabolism, but …

By Julie RevelantJune 26, 2023

Can Probiotics Help You Manage Chronic Health Conditions?

Probiotic foods and supplements may help with the management a variety of health conditions, such as IBS, diabetes, heart disease, and other chronic conditions…

By Erica PatinoJune 26, 2023

How to Pickle Fruits and Veggies at Home

Unlike store-bought pickles, with produce pickled at home, you control the salt content — plus, fermented pickles can be a boon to your gut health. Follow…

By Elizabeth MillardJune 24, 2023

5 Tips for a Healthier Burger

Cut back on saturated fat and extra calories by trying these healthier ingredients for your burger at your next cookout.

By Elizabeth MillardJune 22, 2023

Biotin 101: Potential Benefits, Known Risks, and More

A biotin supplement probably isn’t necessary for most people, because biotin deficiency is rare. That includes for growing hair and strengthening nails…

By Jessica MigalaJune 22, 2023

10 best sources of probiotics – KP.RU

Komsomolskaya Pravda

Search results

Our permanent consultant Dr. Zukhra Pavlova on why a person needs probiotics bacteria

Yogurt yogurt strife. For a therapeutic effect, choose those that do not have any flavors. Photo: GLOBAL LOOK PRESS

To begin with, a small educational program: what are they for, these probiotics. This is the name of a special class of microorganisms, microbes and bacteria that influence – and most importantly, influence positively – the microflora and the human immune system. They live in the gastrointestinal tract and are directly related to our immune system.

And the most famous of the entire class of probiotics are bifidobacteria and lactobacilli.

Zukhra PAVLOVA, PhD, endocrinologist “Clinic of Systemic Medicine” explains:

– It is known that any changes in the balance of intestinal microflora (CM) can cause not only pathological changes in the intestine itself, but and in the body as a whole. These can be disorders in the immune system, and a number of diseases – from inflammatory to aseptic, and even – an increase in the risk of developing cancer.

So, disorders in the CM balance can manifest themselves in different ways: dysbacteriosis, dysbiotic disorders, bacterial overgrowth syndrome…

And in order not to bring it to this, in addition to proper nutrition, a healthy lifestyle and the absence of bad habits, the body needs prebiotics and probiotics.

Probiotics are preparations or products that contain non-pathogenic, that is, harmless, microorganisms that have a beneficial effect on the human body from the inside.

Prebiotics are food products that contain components that stimulate the growth and development of beneficial microflora.

MORE BENEFITS OF PROBIOTICS:

• protect the body from infections, harmful bacteria, yeasts and fungi

• promote better digestion and absorption of nutrients

• relieve lactose intolerance

• protect the body from carcinogens

• prevent bloating stomach, improve bowel function (in fact, save from constipation and diarrhea)

• mitigate the negative effects of taking antibiotics

Here are ten of the best nutritional sources of probiotic bacteria:

YOGHURT

Yogurt and yogurt are different. For a therapeutic effect, choose those that include the designation Lactobacillus acidophilus or Bicfidobacterium bifidum. And it is desirable that without any flavoring additives (strawberries, blueberries, etc.), if you do not like the taste of plain yogurt, it is better to sweeten it yourself with fresh fruits, raisins or honey.

Eat yogurt more often – and you will be happy!Photo: GLOBAL LOOK PRESS

KEFIR

bacteria and fungi. In addition, kefir is rich in vitamins B12 and K2, essential amino acids, calcium and magnesium.

ACIDIFIC DAIRY PRODUCTS

In the store you can buy acidophilic milk, acidophilic kefir, acidophilic yogurt. This means that they are all enriched with the noble species of lactic acid bacteria, which give the product its characteristic sharp taste and thick texture. But the main thing, of course, is that they improve digestion and have a positive effect on bowel function, thus preventing bloating and constipation.

Kefir is on the leaderboard. Photo: GLOBAL LOOK PRESS

CHEESE

This is, of course, about real cheese, and not about that “cheese product”, which is often sold in our stores under the guise of cheese. Look for real cheese – clean, unpasteurized, and preferably sheep. This is one of the leaders in the content of probiotic bacteria. And in addition, it protects the body from the formation of cholesterol in the walls of blood vessels.

Buttermilk

This is the name given to skimmed cream, a by-product of the production of butter from cow’s milk. Buttermilk has a low fat content (up to 1.5%), and therefore is ideal for those who want to lose weight. Plus, buttermilk is rich in calcium, which helps prevent osteoporosis and ensures strong bones and healthy teeth. And, of course, buttermilk is worth paying attention to those who are looking for where to profit from probiotics – it contains lactic acid bacteria in large quantities.

Brynza must be unpasteurized. Photo: Olga AFANASIEVA

TEMPE

This is the name of flatbread made from fermented soybeans. They are a natural antibiotic that fights bad bacteria and allows beneficial bacteria to thrive. In addition, tempeh is very high in protein.

MISO SOUP

It has been used in Asian cultures for centuries as a form of probiotics to boost the immune system. It is also recommended by Japanese doctors to improve digestion. Soup is made from fungus-fermented rye, beans, rice or barley. And you can cook this soup at home at least every day – just buy miso paste in the store, and then just add a spoonful of paste, a few pieces of cheese or soy to a bowl of hot water – and the soup rich in probiotic bacteria is ready!

It’s not for nothing that the Japanese prefer miso soupPhoto: Irina BURTSEVA However, attention! – when choosing sauerkraut in the store, pay attention that it is unpasteurized. Pasteurization kills bacteria, including beneficial ones.

KIMCHI

This is one of the varieties of Korean marinades. Why is it a source of probiotics? Because the main component of such marinades is lactic fermentation. By the way, Koreans believe that moderate consumption of kimchi promotes the absorption of body fat, that is, they consider this dish to be dietary (losing weight note!).

Cottage cheese

One of the most useful fermented milk products. It is rich in probiotics because it is prepared using beneficial strains of bacteria. In addition, cottage cheese is the leader in the content of milk protein – casein, 300 g of cottage cheese is the daily dose of protein necessary for the human body.

Age category of the site 18+

Online publication (website) registered by Roskomnadzor, certificate El No. FS77-80505 dated March 15, 2021

CHIEF EDITOR OLESIA VYACHESLAVOVNA NOSOVA.

EDITOR-IN-CHIEF OF THE SITE – KANSK VICTOR FYODOROVICH.

THE AUTHOR OF THE MODERN VERSION OF THE EDITION IS SUNGORKIN VLADIMIR NIKOLAEVICH.

Messages and comments from site readers are posted without
preliminary editing. The editors reserve
the right to remove them from the site or edit them if the specified
messages and comments are an abuse of freedom
mass media or violation of other requirements of the law.

JSC Publishing House Komsomolskaya Pravda. TIN: 7714037217 PSRN: 1027739295781
127015, Moscow, Novodmitrovskaya d. 2B, Tel. +7 (495) 777-02-82.

Exclusive rights to materials posted on the website
www.kp.ru, in accordance with the legislation of the Russian
Federation for the Protection of the Results of Intellectual Activity
belong to JSC Publishing House Komsomolskaya Pravda, and do not
be used by others in any way
form without the written permission of the copyright holder.

Acquire copyright and contact the editors: [email protected]

21st Century Homemade Probiotic Yogurt

From today until February 22, these already super-budget probiotics will be an additional 10% discount .

The jar is very large – 150 capsules, and I have already ordered 2 jars!
I often make homemade yogurt with these probiotics, which I find to be a great test of the viability of the encapsulated microorganisms.

I don’t think it’s worth mentioning what probiotics are and why they are needed.
Their benefits are undeniable.
I have a lot of respect for probiotics and consider them one of the most needed supplements – whatever one may say, the beneficial bacteria in our intestines form the basis of our immunity. And there are several kilograms of them!

So, the hero of today’s story:

On the left – a jar of a new design, on the right – an old design.
Composition has not changed.
Standard size capsules with creamy powder.
The site has a packing option of 100 capsules.

These probiotics contain 4 strains microorganisms:

– Lactobacillus Acidophilus
– Lactobacillus Salivarius
– Bifidobacterium Bifidum
– Streptococcus Thermophilus 901 55

That is, classical lactobacilli, bifidobacteria, and also thermophilic streptococcus.
The exact number is not specified.
It is only said that at the time of production, each capsule contains at least 1 billion live microorganisms.
It’s not very much. For the treatment of serious dysbiosis, etc. it is better to choose probiotics more powerful.

These are great for a prophylactic course.
We also sometimes take it one-time in cases of some interruptions in digestion (it seems not to be poisoning, but it makes me sick).

Also contains FOS – fructooligosaccharides and citrus pectin. This is prebiotics .
Gluten free.

Well, the main thing is where I use it – for making a homemade fermented milk product.

Here you can see the consistency of the finished product:

So, I take 1 or 2 liters of milk, pasteurize it in a slow cooker.
Then cool to the desired temperature.
The optimum temperature for the development of these bacteria is 40-45 degrees.
This is the temperature you need to maintain to make yogurt at home.

I pour out the contents of 2 capsules (per 1 liter), or 3x (per 2 liters). I mix everything.
I close the lid and leave it all night or all day (about 12 hours) to prepare.
The mode can be “heating”, “yogurt” or set to 40 degrees, if you can manually adjust the temperature.
You can also do this in a regular saucepan, I already tried it.
In this case, I wrapped a well-warm pan in a blanket and put it on the battery – everything also turned sour.

After that I pour the yoghurt into a glass dish and put it in the fridge overnight/day.
Only after this process is considered completed and yogurt can be eaten.

Some details:

* I buy packaged milk from the store.
I tried several times to make from home, nothing went sour for me.
As experienced people told me, unscrupulous sellers often add soda (or you never know something even worse) to homemade milk so that the milk does not sour longer. And sour it, alas, does not work.
Of course, if you trust the people you buy from or you have your own cow – just fine, cook with homemade milk.

* The fatter the milk, the thicker the finished yoghurt.