YOGHURT And Weight Loss
Yoghurt has a long-proven health history dating back thousands of years, possibly to just after the domestication of farm animals. During the early 1900s and up to the present day, research into the nutritional qualities of yoghurt has provided very encouraging results that are also backed up by generations of people throughout the world, especially Turkey, the Balkans region, Greece, Egypt, Arabia, Algeria, India and China. Today, more people throughout the world obtain the benefits that only yoghurt can provide. Yoghurt can be prepared from cow’s milk, goat’s milk, buffalo milk, sheep milk and soy milk.
During the process of yoghurt making, the ‘raw milk’ is boiled to kill any ‘wild bacteria’ that can interfere with the added culture.
The culture is a natural bacteria and the two most common natural bacteria are Lactobacillus acidophilus and Lactobacillus bulgaricus. Both are closely related; however, the acidophilus has proven to be the most effective in maintaining a correct and prolonged supply of natural bacteria within the digestive system—up to 48 hours.
The word ‘bacteria’ may concern some people, and so it must be pointed out that various types of bacteria are obtained from other produce: meat, cheese, milk, eggs, poultry, fish and seafood, as well as processed and takeaway foods.
The bacteria that is formed from those foods can produce harmful effects if allowed to accumulate in the lower digestive system
Natural yoghurt will destroy harmful bacteria within the lower digestive system and colon and replace it with ‘friendly bacteria’ containing valuable antibiotic qualities which provide a natural balance and cleansing for the lower digestive system. An estimated 450 different types of bacteria can live in the human digestive system. Ideally, you should choose yoghurt made from nonpasteurised milk.
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BENEFICIAL FACTORS OF YOGHURT
1. Acidophilus bacteria
2. Easy digestion
3. Calcium content
4. B vitamins and other benefits
5. Protein value
NOTE: All amounts in this blog are measured in milligrams (mg) per 100 grams, unless stated otherwise.
Lactobacillus acidophilus bacteria is considered the most powerful yoghurt culture. Other strains of bacteria used in yoghurt making and often combined with acidophilus are Lactobacillus bifidus, Lactobacillus bulgaricus and Lactobacillus thermophilus.
As a group they are termed probiotics. It is possibly better not to obtain a yoghurt that has more than one culture as they may interfere with each other’s function.
The term dysbiosis is used to describe the condition when the balance of ‘bad’ or pathogenic bacteria are prevalent in the intestines, compared to the ‘friendly’ bacteria. Such factors as antibiotics, analgesics, the contraceptive pill and steroids can cause dysbiosis.
In addition, a diet low in fresh fruits, vegetables, legumes and fibre, and high in animal protein and fats plus processed foods all promote dysbiosis. Acidophilus yoghurt taken regularly will balance the bacteria and avoid the problems associated with dysbiosis, such as flatulence, constipation, diarrhoea, bloating, chronic fatigue, skin problems and irritable bowel syndrome. Acidophilus is also available in tablet form for anyone who is unable to digest yoghurt. However, the calcium content benefit is missing from tablets. Also, acidophilus bacteria secrete antibacterial and antifungal substances termed bacteriocins which stop the growth of pathogens.
Yoghurt is a simple food to digest. The common ingredient with all types of milk products is lactose, often called ‘milk sugar’. Most adults are unable to digest lactose properly. Lactose is converted by the digestive system into the form of glucose, energy, via the enzyme lactase. As mentioned in the section on milk, there are two main factors regarding lactose. Firstly most children
have the necessary digestive enzymes lactase and rennin to assist conversion of lactose. After the age of 7-14, these enzymes are no longer active in the human body. During the yoghurt-making process, lactose is converted into simple sugars, glucose and galactose, by the bacterial action of fermentation. For adults, yoghurt is the best way to obtain the dairy product benefits.
The calcium content of yoghurt is ideal and one of the best natural ways to obtain the daily calcium requirement. One cup (227g) of plain non-fat yoghurt supplies 450mg of calcium That is nearly half the daily requirement for men and women from 19-50 years. For the elderly, yoghurt is an excellent food as it requires no chewing and is simple to digest. Ideally, 1 cup of natural acidophilus low fat yoghurt mid-morning or 1 cup before bedtime will ensure a very regular intake of calcium and that’s exactly what the body needs, plus moderate, regular sunlight, to protect against osteoporosis.
For growing children, yoghurt is really an essential food especially from the age of 9-18 years, as the digestive system needs help to process the milk and cheese in their diet, plus they no longer have the enzymes to assist in lactose conversion. They also need 1300mg of calcium a day! Meat supplies hardly any calcium plus meat promotes toxins in the lower digestive system
The protein content of whole milk yoghurt by weight is only 3.5 % and for the average woman, approx.1600g would be required to satisfy the protein RDI. Low fat yoghurt provides approx.5.2g of protein. The Net Protein Utilisation (NPU) of yoghurt is very good, the same as milk at 80% NPU, so the protein value is used effectively. Yoghurt does not require other foods to increase the amino acid balance. As yoghurt is approx.60% water content, by weight, it may not appear to supply good protein, but a cup of yoghurt a day supplies approx.one-fifth the protein for women. Yoghurt has so many other benefits, the protein is just a bonus.