Latest news with #Streptococcusthermophilus
Time of India
4 days ago
- Health
- Time of India
Yogurt vs. Greek Yogurt: Which creamy delight loves your gut, heart, and taste buds more?
The Subtle Science Behind the Spoon Nutritional Face-Off: Protein, Sugar, and the Big Picture You Might Also Like: Which is healthier, Greek yogurt or cottage cheese? Experts settle the debate Health Benefits That Go Beyond the Bowl You Might Also Like: Chia seeds vs Flax seeds: Which superfood packs a bigger health punch? It's Not About Picking a Winner For centuries, yogurt has been a staple on breakfast tables and in lunchboxes, celebrated for its creamy texture, tangy taste and versatility. From ancient Turkish writings in the 11th century that praised its fermented magic to today's supermarket aisles stocked with endless varieties, yogurt's appeal has only grown. But in the health-conscious 21st century, a new contender has risen to challenge its throne — Greek which one truly deserves a place in your daily diet? Reports from USA Today and Healthline shed light on how these two dairy darlings compare in nutrition, taste, and yogurt begins with milk, live bacterial cultures such as Lactobacillus bulgaricus and Streptococcus thermophilus, and fermentation until it reaches its signature tang. It's lightly strained (or not strained at all), resulting in a softer consistency and slightly higher calcium yogurt takes things further. After the initial fermentation, it's strained multiple times to remove much of the whey, creating a thicker, creamier, and tangier product. This process requires significantly more milk, which is partly why Greek yogurt often costs varieties are packed with probiotics — the 'friendly' bacteria that support gut health, digestion, and immunity. According to dietitian Amy Goodson (The Sports Nutrition Playbook), yogurt is also a source of protein, calcium, B vitamins, potassium, phosphorus, and Greek yogurt edges ahead is protein content. It offers more protein and less sugar (in plain form) than its regular counterpart and about half the carbohydrates. However, it's usually lower in calcium and can be higher in calories. As nutrition expert Lisa Young (Finally Full, Finally Slim) points out, 'The best choice depends on your preferences and dietary needs.'Studies cited by Healthline highlight yogurt's role in lowering blood pressure, reducing cholesterol, and even supporting heart health. In people with high blood pressure, two or more servings of yogurt weekly were linked to a lower risk of stroke. Probiotics in yogurt may also help with weight management by promoting a healthier gut microbiome and improving feelings of Greek yogurt may be more tolerable for those with lactose intolerance thanks to its lower lactose yogurt shines in smoothies, salad dressings, and marinades, adding creaminess without overpowering other ingredients. Greek yogurt, with its rich thickness, works beautifully in dips like tzatziki, as a substitute for sour cream, or in baking for a moist, dense regular and Greek yogurt offer valuable nutrients and health benefits. The choice often comes down to your goals — more protein and creaminess? Go Greek. Higher calcium and a lighter texture? Stick with remember: flavored varieties can be loaded with added sugars that diminish their benefits. Nutritionists recommend opting for plain versions and adding your own natural sweeteners, like fruit or honey.
USA Today
6 days ago
- Health
- USA Today
Greek yogurt vs. yogurt: What are the differences?
Cool, creamy and endlessly adaptable, yogurt has been winning over food lovers for centuries. In fact, BC Dairy notes that Turkish writings from the 11th century describe nomadic Turks enjoying this tangy, fermented staple – though the yogurt we find on store shelves today is far more varied and widely available than they could have imagined. Whether spooned over fresh berries, blended into smoothies, sprinkled with crunchy granola or eaten straight from the carton, yogurt has earned its place as a go-to for breakfast, midday snacks or even dessert. Its lasting appeal lies not only in its flavor and convenience, but also in its reputation as a nourishing, good-for-you choice. But does yogurt truly deserve its healthy halo? Here's what it is, why it can be beneficial and who might want to watch their intake. What is yogurt? Yogurt is a fermented dairy product made by introducing live bacterial cultures – most commonly Lactobacillus bulgaricus and Streptococcus thermophilus – into milk, explains Lisa Young, a registered dietitian nutritionist, author of "Finally Full, Finally Slim" and adjunct professor of nutrition at New York University. These cultures convert lactose into lactic acid, which thickens the milk and gives yogurt its signature tang. While cow's milk is most common, goat's and sheep's milk are also used. Plant-based 'yogurt-style' products have surged in popularity, 'but these are not true yogurt,' says Leslie Bonci, a registered sports dietitian and founder of Active Eating Advice. In the U.S., the three most popular varieties or yogurt are regular (or 'traditional'), Greek and Icelandic (also known as skyr). Regular yogurt is lightly strained (or not strained at all), giving it a softer texture and generally higher calcium content. Greek yogurt is strained multiple times to remove the whey, resulting in a thicker, higher-protein product with less sugar in plain varieties. Skyr is strained even more than Greek yogurt, producing an ultra-dense, high-protein, low-sugar option. Regardless of the type, yogurt is either sold plain or in naturally or artificially flavored varieties – sometimes with fruit mixed in or layered at the top or bottom. Noted: Greek yogurt is now more popular in the U.S. than regular yogurt. Is that a good thing? Is yogurt good for you? Is Greek yogurt better? When chosen wisely, yogurt can be a strong addition to a healthy diet for a number of reasons. For one, it is naturally rich in protein, 'which helps with feelings of fullness and supports muscle growth and repair,' says Amy Goodson, a nutritionist and registered dietitian at The Sports Nutrition Playbook. Most varieties also contain probiotics, "which (support) gut health by promoting healthy digestion and a balanced microbiome," says Young. This is especially true of yogurt with live cultures. Yogurt also provides calcium, B vitamins, potassium, phosphorus, magnesium and is sometimes fortified with vitamin D. Such nutrients contribute to bone, nerve, brain and immune health. Some studies also link regular yogurt consumption to a lower risk of certain cancers and a reduced incidence of cardiometabolic issues, though more research is needed. Greek yogurt offers some advantages over traditional yogurt as it contains "more protein and less sugar," says Goodson. It also has about half the carbs of regular yogurt. But Greek yogurt is also usually higher in calories and lower in calcium content. 'Ultimately, both yogurts have health benefits, and the best choice depends on personal preferences and dietary needs,' says Young. Watch out: Too many added sugars in your diet can be dangerous. This should be your daily limit. Can you eat yogurt every day? For most people, yogurt can be enjoyed daily. 'Yogurt is a nutrient-packed powerhouse that fits well into a balanced diet,' says Young. But many flavored varieties are loaded with added sugars or artificial sweeteners, she cautions, which can diminish their health benefits. Those with lactose intolerance may experience digestive discomfort when eating some varieties of yogurt, 'but lactose-free options are now widely available,' says Goodson. People with milk allergies should avoid dairy yogurt entirely, and anyone taking antibiotics should check with their healthcare provider for possible interactions. As for pets, dogs can enjoy small amounts of plain, unsweetened yogurt, "but be sure to avoid yogurts with added sugars or artificial sweeteners like xylitol, which can be harmful," warns Goodson. That's advice for humans to follow, too. 'Yogurt is a nutrient-rich dairy food that's a delicious addition to most people's diets,' says Goodson. 'Just choose options with minimal added sugar, check for live cultures and pick a type that fits your overall nutrition goals.'
Boston Globe
18-06-2025
- Health
- Boston Globe
With so many kinds of yogurt available, how do you choose?
Get Winter Soup Club A six-week series featuring soup recipes and cozy vibes, plus side dishes and toppings, to get us all through the winter. Enter Email Sign Up In the United States, dairy yogurt is made primarily from cow's milk, and from any type and combination of whole, low fat, or nonfat milk, cream, and dry milk powder. In many European and Middle Eastern countries, sheep's milk and goat's milk yogurts are also available. Advertisement To make yogurt, milk is heated, then cooled to a warm temperature so bacterial cultures, specifically Lactobacillus bulgaricus and Streptococcus thermophilus , can be introduced. The cultured milk is left to sit for several hours in a warm environment, which causes fermentation to take place. The resulting lactic acid sours and thickens the milk and gives yogurt its tangy taste. (Look for recipes online and in cookbooks to make your own dairy and plant milk yogurts.) Advertisement Dairy yogurt is a nutrient-rich food, a good source of naturally occurring protein, calcium, phosphorus, riboflavin, and vitamin B12. Many brands contain added vitamin D. The beneficial bacteria used to ferment milk, as well as any other added strains, are a potential source of probiotics, which have been associated with improved digestive health. The most healthful plant-based yogurts have been fortified with desirable nutrients that the specific plant milks lack. Strawberry yogurt parfaits. Sally Pasley Vargas 'The main reasons why people eat yogurt are the protein, calcium, and live cultures,' says Nancy Oliveira, a registered dietitian and manager of the Nutrition and Wellness Service at Brigham and Women's Hospital in Boston. Classic plain yogurt has about 10 grams of protein and 20 percent of the daily value of calcium per serving, says Oliveira. Greek-style yogurt is strained of its liquid whey, which concentrates the protein but removes some calcium; one serving can have as much as 20 grams of protein and 10 percent to 30 percent daily value of calcium. Oliveira says many people All dairy yogurts and most nondairy yogurts are made with live active cultures for fermentation. The Food and Drug Administration's most recent ruling on yogurt labeling is the following: a yogurt product can be (voluntarily) labeled with the phrase 'contains live and active cultures' if the product contains a minimum of 10 million colony forming units per gram at the time of manufacture, with a reasonable expectation of 1 million CFU/g throughout the manufacturer's assigned shelf life of the product. Advertisement It is not guaranteed cultures will be active at the time you consume the yogurt nor in adequate quantities. While there is some evidence that probiotics, like those found in yogurt, can help improve the symptoms of some digestive problems, Oliveira says there are still questions as to how much survive our stomach acids to get into our intestines." She says she wouldn't recommend people eat yogurt just for the cultures. If 'variety is the spice of life,' today's yogurt options will certainly keep breakfasts interesting. You'll find yogurts made from cow, sheep, and goat milk; whole, low-fat, nonfat, lactose-free, and grass-fed cow's milk; and nut, seed, soy, oat, and coconut milk. There are Greek, Icelandic, French, Turkish, Middle Eastern, and Indian styles. Many brand names sound exotic — Noosa, Chobani, Siggi's, Icelandic Provisions, Fage, Oui, Ellenos, and Wallaby — but are made here in the United States. Want a local brand without a catchy name? Try the quality yogurts from Stonyfield Farm of Londonderry, N.H., and Sidehill Farm in Hawley. Homemade yogurt strawberry yogurt parfaits. Michele McDonald for The Boston Yogurt flavors run the gamut from plain (without added flavors or sweeteners), vanilla, coffee, lemon, and berry to the more unusual passion fruit, cloudberry, Key lime, and even Boston cream pie. Containers range from single-serving (about 5.3 ounces) to 2 pounds (32 ounces). You'll find French styles in glass jars. Textures vary widely, from thick Greek- and Icelandic-styles to drinkable yogurt. Labneh, with a texture between strained yogurt and cream cheese, is a staple in Middle Eastern countries, mostly used for dips and spreads. For plant-based yogurts to have a thick and creamy consistency like their dairy counterparts, most contain thickeners and stabilizers, such as starches, gums, and pectin. According to Oliveira, most of these additives have been used for years and are deemed safe, although people with digestive issues might be sensitive to them. Advertisement So what's a yogurt eater to choose? Your first decision is dairy or plant. The reasons for choosing one over the other include allergies, dietary needs and preferences, taste, cost, and environmental concerns. Second, decide what nutrients you're looking to get from 'Consumers should look for properties of yogurt that are important to them, such as protein, calcium, and vitamin D,' says Oliveira. For the industry as a whole, she says, 'Manufacturers are trying to replicate the nutritional profile of what's in old-fashioned dairy yogurt.' Another important consideration is your personal health or dietary issues. Oliveira has patients who must limit saturated fat, others need to reduce carbs and added sugars. 'I would recommend a low or nonfat yogurt if someone needs to control their cholesterol.' But she adds, yogurts with low protein and/or low fat are less likely to keep people satisfied very long. Protein can vary from zero to 20 grams per serving. Non-dairy yogurts containing soy or pea protein have more protein than products made from oats, almonds, or coconut. If adding calcium to your diet is important, look for products with 15 percent or more daily value, DV, of calcium. Fat content is highest in whole milk dairy yogurts, coconut, and some nut-based varieties. All yogurts have carbohydrates from naturally occurring sugar (or starch) in milk, nuts, seeds, soy, fruit, and oats and from any added sugars. Oliveira advises patients to look for products with less than 7 grams of added sugars per serving. 'It's not excessive and very doable,' she says. Be wary of products labeled zero sugar; instead of cane sugar, these contain alternative sweeteners, usually stevia extract, which has an aftertaste you may or may not like. Advertisement Let's compare some nutrition profiles: a ¾-cup serving of Stonyfield plain lowfat yogurt has 90 calories, 1.5 grams of total fat, 10 grams of total carbs (zero added sugars), 7 grams of protein, and 20 percent of the DV of calcium. Cabot Greek plain reduced fat yogurt has 130 calories, 3.5 grams of fat, 8 grams of carbs (zero added sugars), and a high 16 grams of protein and 30 percent DV of calcium. The sweetened Dannon blueberry fruit on the bottom yogurt has 120 calories, 2 grams of fat, 19 grams of carbs (11 grams added sugars), only 5 grams of protein, and 15 percent DV of calcium. Plant-based yogurts generally have less protein, calcium, and vitamin D than dairy yogurts unless they're fortified. Most have low levels of fat, except for coconut yogurt, which also has minimal protein and calcium. For those reasons, Oliveira doesn't recommend coconut yogurt, the exception being Siggi's plant-based coconut blend, which has an intriguing combination of coconut milk, pea protein, sugar, coconut oil, macadamia nut butter, starches, and flavorings. A 5.3-ounce container has 190 calories, 11 grams of fat, 12 grams of carbs (8 grams added sugars), 10 grams of protein, and 4 percent DV of calcium. Silk Almondmilk peach yogurt has 180 calories, 11 grams of fat, 19 grams of carbs (13 grams added sugars), 5 grams of protein, and 10 percent DV of calcium. Most non-dairy yogurts are flavored and sweetened. Advertisement A bowl of yogurt with granola and fruit. CHRISTOPHER TESTANI/NYT If you're eating yogurt for a healthful breakfast, lunch, or snack, choose plain yogurt or one with low added sugars. Yes, the tangy, sour flavor is an acquired taste; it's no wonder food companies introduced all kinds of tempting sweetened flavors to appeal to more consumers. But you're better off sweetening plain yogurt to your taste, adding a drizzle of honey, maple syrup, or jam, and pairing it with fruit and/or a spoonful of granola or nuts. Sweetened yogurts, particularly those that come with sprinkles, cookie pieces, or fruit purees, end up being a high-calorie, high-carb dessert rather than a healthful meal. With the multitude of yogurts on store shelves and their vastly different nutritional profiles, Oliveira says, 'You've got to be a label reader. People should know what they're eating. That's really what matters if you're eating for health. And find one you like so you'll enjoy it as well.' Lisa Zwirn can be reached at . Lisa Zwirn can be reached at
Indian Express
10-06-2025
- Health
- Indian Express
Expert weighs in on the effectiveness of Bhagyashree's simple dietary tips for better health: ‘Kya hum hamare shareer ki sunte hain'
As we enter 2025, actor Bhagyashree has shared some simple dietary tips to help boost overall health and address common deficiencies. In a video posted on her social media, she urged people to understand their bodies better and pay attention to subtle signals that might indicate deficiencies. 'Kya hum hamare shareer ki sunte hain? Hamara shareer hamesha humein signal deta hai, chahe woh physical ho, ya emotional (Do we listen to our body? Our body always gives us signals, whether they are physical or emotional),' she said in the reel. Her advice focuses on natural food sources to replenish essential nutrients. A post shared by Bhagyashree (@ But how effective are these tips? Kanikka Malhotra, consultant dietician and certified diabetes educator, explains these in detail. Malhotra states, 'While almonds, spinach, and sunflower seeds are excellent natural sources of magnesium, suggesting they are universally more effective than supplements requires nuance. These foods provide additional nutrients and health benefits, making them a great choice for most individuals. For example, almonds offer healthy fats and fibre, while spinach is rich in vitamins.' However, she adds that some people may have conditions that impair magnesium absorption or require higher doses due to specific health issues, making supplements necessary. 'Therefore, a balanced approach that includes both dietary sources and supplements — when needed — is ideal. Consulting a qualified dietitian can help tailor strategies to effectively manage magnesium levels.' While emotional symptoms like irritation and anger can be linked to vitamin B deficiencies, particularly B12, it is essential to recognise that these can arise from various factors, says Malhotra. 'Attributing emotional issues solely to vitamin B deficiency oversimplifies the situation.' Other significant contributors include mental health conditions such as anxiety and depression, lifestyle factors like stress and poor sleep, and additional nutritional deficiencies (e.g., iron or vitamin D). A holistic approach that considers all potential influences on mood is crucial for accurate diagnosis and effective treatment. Fermented foods like idli and dhokla can benefit gut health, Malhotra notes, but their effectiveness compared to probiotic-rich foods such as yoghurt and kefir requires careful consideration. 'Probiotic-rich foods typically contain specific strains of beneficial bacteria, like Lactobacillus bulgaricus and Streptococcus thermophilus, which are well-researched for improving digestion and gut health. In contrast, the microbial content in idli and dhokla can vary significantly based on preparation methods,' she says. Moreover, probiotic foods often have higher concentrations of live bacteria, with yoghurt containing billions of probiotics per serving. While both types of foods enhance nutrient bioavailability, probiotic-rich options may offer more targeted benefits for digestion. 'It's also important to note that fermented foods may not be suitable for everyone, particularly those with specific dietary restrictions or intolerances. Thus, incorporating a variety of fermented foods is ideal for gut health,' recommends Malhotra. Spinach, while often considered a good source of iron, contains only 2.1–2.7 mg per 100 grams, and its iron absorption is hindered by oxalic acid, making just 2% bioavailable, asserts Malhotra. Vegetarians relying solely on spinach or beetroot may fall short of their iron needs, as non-heme iron from plant sources is less absorbable than heme iron from animal products. To meet daily requirements, include a variety of iron-rich foods like lentils, chickpeas, millets, beans, tofu, and fortified cereals, and pair them with vitamin C-rich foods to enhance absorption. For diagnosed deficiencies, fortified foods or supplements may be necessary; consult a healthcare professional for guidance. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
IOL News
03-06-2025
- Health
- IOL News
Unlock better gut health: the essential role of yoghurt
Nurturing your gut is not just about avoiding discomfort; it's a crucial step in fending off serious health conditions. Image: Cotton bro studios/pexels Gut health might not be the most glamorous topic, but it's one of the most crucial aspects of overall well-being. In South Africa, where traditional remedies and hearty meals are part of our culture, the idea of better gut health often flies under the radar until something goes wrong. However, yoghurt, a simple and affordable food, is emerging as a hero in the gut health story. Let's unpack its transformative role in your digestive well-being. 1. Yoghurt provides good bacteria for a balanced gut ecosystem Think of your gut as a bustling city populated by trillions of bacteria. These bacteria, collectively called the gut microbiome, are responsible for digestion, immunity, and even mental health. According to registered dietitian Leanne Kiezer, "The gut is the body's shield that can only put up the right defence when it is built strong." Yoghurt is packed with live cultures, such as Lactobacillus bulgaricus and Streptococcus thermophilus, which are proven to replenish and diversify the good bacteria in your gut. These probiotics help maintain balance by keeping harmful bacteria in check. This is especially important in South Africa, where high-stress lifestyles and processed foods often disrupt the gut microbiome. Adding just two servings of yoghurt to your daily diet is a simple, affordable way to rebuild this bacterial balance, providing relief from common digestive issues like bloating and irregular bowel movements. For those avoiding dairy due to lactose intolerance, yogurt offers a beacon of hope. This condition often causes painful gas and cramping after consuming milk, but yogurt emerges as a gentle alternative. Image: Cottonbro studios/pexels 2. Yoghurt eases lactose intolerance symptoms Many South Africans avoid dairy due to lactose intolerance, a condition that causes discomfort like gas and cramps after consuming milk. But here's the good news: yoghurt might be your solution! During the fermentation process, the live cultures in yoghurt break down lactose into more digestible sugars. This makes yoghurt much gentler on the stomach compared to milk. Even for those who struggle with dairy, yoghurt can often be consumed without issue, opening up a world of creamy, gut-friendly nutrition. Kiezer explains, "Yoghurt has a lower lactose content than milk, making it a great option for those looking to improve gut health without the digestive discomfort." 3. Yoghurt strengthens your immune system Did you know that about 70% of your immune system resides in your gut? It's not just a digestive organ, it's your body's first line of defence. A strong gut microbiome, supported by yoghurt's probiotics, can boost immunity and reduce inflammation. Scientific studies have shown that regular consumption of probiotic-rich yoghurt may even reduce the frequency and severity of colds and other minor illnesses. So, while everyone else is stocking up on vitamin C, you could be reaching for a tub of plain yoghurt to keep your immune defences strong. The probiotics in yogurt contribute to improved digestion, better blood sugar regulation, and reduced cholesterol levels, playing essential roles in preventing health issues. Image: Hana Brannigan/pexels 4. Yoghurt is a weapon against chronic diseases Caring for your gut is about more than avoiding discomfort, it's also about preventing serious health conditions. A healthy gut microbiome has been linked to lower risks of chronic diseases like heart disease, type 2 diabetes, and even obesity. We live in a country where lifestyle diseases are on the rise, so incorporating yoghurt into your diet could be a small but impactful step toward better health. The probiotics in yoghurt contribute to better digestion, improved blood sugar control, and reduced cholesterol levels, all of which play a role in preventing these conditions. What's more, yoghurt is versatile and can be paired with high-fibre foods like oats, bananas, and apples to create a powerhouse breakfast that supports your gut and overall health. 5. Yoghurt helps you feel good, inside and out Your gut and brain are intricately connected through something called the gut-brain axis. When your gut is happy, it produces feel-good chemicals like serotonin, which can improve mood and reduce stress. Conversely, when your gut is out of balance, it can contribute to anxiety and depression. In a culture where "detoxing" and "flushing out the system" are often seen as the keys to gut health, it's time to shift the narrative. Instead of extreme measures, focus on consistent, sustainable habits like eating yoghurt. Kiezer sums it up perfectly: "Your health begins in the gut, and gut health begins with small but important changes to your daily nutrition."
