¿Es bueno el yogur para ti?

Yoghurt - in particular Greek yoghurt - is widely recognised as a health food due to its beneficial nutrients and probióticos. It is a versatile ingredient that can be added to a variety of wholesome meals. Eaten by millions across the globe, yoghurt is a fermented food made by mixing milk with live bacteria (probiotics).

This good bacteria transforms the milk's natural sugar (lactose) into lactic acid which thickens the milk, giving yoghurt its distinctive texture and tangy flavour. Because of these popular wellness benefits, consumer demand for yoghurt is higher than ever.

La sección de yogur de hoy ofrece una variedad de sabores e ingredientes. Pero, ¿cuáles son los beneficios para la salud del yogur natural?

Reema Pillai is a private dietitian based in London at Dietitian Fit & Co. She explains that yoghurt provides vital nutrients such as protein, vitamin B12, calcium and potassium. Because it is a fermented food, it's also a good source of probiotics. These support the diversity and population of our healthy gut bacteria, which improve digestive health and immunity.

Probióticos

Repleto de probióticos, el yogur natural contiene bacterias beneficiosas que mejoran la digestión y fortalecen tu sistema inmunológico.

Calcio

Yoghurt is a good source of calcio - a mineral the body needs to keep our bones strong. Calcium is also essential for muscle movement, blood circulation, hormone release, and for keeping your nervous system working.

Vitaminas

Dairy yoghurt is full of vitamin B12 (riboflavin). This type of vitamin helps convert food to energy, boosts our metabolism, and keeps cells functioning. Many yoghurts are also enriched with vitamina D, which is crucial for bone health.

Potasio

Yoghurt is rich in potasio - a mineral that balances fluids, supports nerve function, and regulates blood pressure.

Proteína

Protein is made up of amino acids that help with muscle and bone repair. Eating yoghurt can boost your protein intake - especially Greek yoghurt which is even higher in protein.

Studies show that natural forms of yoghurt can boost gut health, strengthen your immune system, and even help in managing conditions such as osteoporosis, heart disease, and diabetes. However, not all yoghurts are healthy - despite what it says on the pot.

Pillai dice: "Algunos yogures se comercializan como bajos en grasa o sin grasa, y aunque tienen menos calorías, a menudo contienen azúcares añadidos o edulcorantes para reemplazar el sabor al eliminar la grasa.

"Cualquier yogur con sabor probablemente esté endulzado con azúcar o algún tipo de edulcorante, por lo que es importante revisar estos yogures con sabor antes de comprarlos."

Cuando se trata de elegir yogur, es importante optar por aquellos que contengan buenas bacterias. Pillai sugiere verificar que la etiqueta contenga frases como 'cultivos vivos' y 'activos', o que incluya los nombres de ciertas bacterias en la lista de ingredientes.

Las más populares son las bacterias conocidas como:

• Lactobacillus.

• Streptococcus.

• Bifidobacterium.

Ella añade: "Se sabe que estas bacterias proporcionan efectos beneficiosos para la salud y se pueden encontrar en muchos yogures como los yogures griegos e islandeses, así como en el kéfir."

"Yoghurt is safe for the majority of people to consume," says Pillai. "But there are a small number of people with intolerancia a la lactosa or even una alergia a la leche de vaca."

Si eres intolerante a la lactosa - studies show that the friendly bacteria found in yoghurt actually help break down some of the lactose, making it easier to digest than other dairy foods. However, it's still a good idea to start with a small amount of yoghurt, see how you get on and stop if you feel uncomfortable.

If you have a cow's milk allergy - No deberías comer yogur ya que es principalmente un producto lácteo. Las personas con alergias a la leche pueden tener una reacción severa al comer incluso una pequeña cantidad de yogur.

Pillai sugiere que alguien con alergia a la proteína de la leche de vaca puede optar por una alternativa de yogur a base de plantas, como el yogur de soja.

"A muchos de estos sustitutos vegetales se les han añadido cultivos bacterianos," dice ella. "Por lo tanto, aún pueden ser beneficiosos para nuestra salud en general. Sin embargo, es importante buscar estas alternativas de yogur a base de plantas que no hayan sido tratadas con calor, ya que de lo contrario se eliminarán las bacterias presentes en estos alimentos."

Natural yoghurt is an excellent source of good bacteria, protein, calcium, vitamins, and minerals. It can support gut health and contribute towards the healthy function of your body. However, as Pillai warns, not all yoghurts are created equal.

If you're unsure about which supermarket yoghurt to choose, why not make your own?

Receta fácil de yogur

Pillai recommends that a quick and easy way to add yoghurt into your diet, is to make yoghurt bowls. These could be as a breakfast, a snack, or even a dessert:

1. Put 2-3 tablespoons of live yoghurt in a bowl.

2. Decora con algo de fruta como rodajas de plátano y un puñado de bayas.

3. Add in 30 grams of mixed unsalted nuts or seeds such as pumpkin seeds.

4. Disfruta.

And here's a simple slow cooker recipe for making healthy, natural yoghurt that's free of sugars and artificial ingredients.