The World's Healthiest Foods
www.whfoods.org

YOGURT

Not only is yogurt a wonderful quick, easy and nutritious snack that
is available year-round, but researchers are finding evidence that
milk and yogurt may actually add years to your life as is found in
some countries where yogurt and other fermented dairy products (like
kefir) are a dietary staple.

Yogurt is a fermented dairy product made by adding bacterial cultures
to milk, which causes the transformation of the milk's sugar, lactose,
into lactic acid. This process gives yogurt its refreshingly tart
flavor and unique pudding-like texture, a quality that is reflected in
its original Turkish name, Yoghurmak, which means "to thicken."

Health Benefits
Description
History
How to Select and Store
How to Enjoy
Safety
Nutritional Profile
References
Health Benefits

Our food ranking system qualified yogurt as a very good source of
calcium, phosphorous, riboflavin-vitamin B2 and iodine. Yogurt also
emerged from our analysis as a good source of vitamin B12, pantothenic
acid-vitamin B5, zinc, potassium, protein and molybdenum. These 10
nutrients alone would make yogurt a health-supportive food. But some
of the most interesting health information about yogurt comes from a
different context-its potential inclusion of live bacteria.

Yogurt for A Longer Life

The highest quality yogurt in your grocery store contains live
bacteria that provides a host of health benefits. Yogurt that contains
live bacterial cultures may help you to live longer, and may fortify
your immune system. Research studies have shown that increased yogurt
consumption, particularly in immunocompromised populations such as the
elderly, may enhance the immune response, which would in turn increase
resistance to immune-related diseases.

One research study tracked a population of 162 very elderly people for
five years. The incidence of death for those subjects who ate yogurt
and milk more than three times per week was 38% lower than the
incidence of death those subjects who ate yogurt and other dairy foods
less than once a week. (Consuming citrus fruit twice a week and a
lowered consumption of meat were also associated with decreased
incidence of death).

Eating yogurt may help to prevent vaginal yeast infections. In one
study, women who had frequent yeast infections ate 8 ounces of yogurt
daily for 6 months. Researchers reported that a threefold decrease in
infections was seen in these women.

Yogurt Boosts Immune Response

Lactobacillus casei, a strain of friendly bacteria found in cultured
foods like yogurt and kefir, significantly improved the immune
response and ability to fight off pneumonia in an animal study
published in the Journal of Nutrition.
After their 21-day protein-free diet, laboratory animals were fed a
balanced conventional diet with or without supplemental lactobacillus
casei for 7, 14 or 21 days, then challenged with S. pneumoniae. In all
groups of animals given lactobacillus casei, normalization of the
immune response and recovery occurred much more quickly than in
controls, who received only the balanced conventional diet. Controls
took 21 days to regain a normal immune response, but test animals fed
the friendly bacteria recovered normal immunity in just 7 days! In
addition, malnourished mice receiving lactobacillus casei were able to
more effectively clear the pneumonia pathogen from their blood and had
significantly less lung damage than controls.

A human study has confirmed that a daily serving of probiotic-rich
yogurt bolsters your body's ability to protect you from infection.

Daily consumption of yogurt-- both conventional, commercially available
yogurt and probiotic yogurt (yogurt containing health-promoting
bacteria)--stimulated cellular immunity in a study involving 33 healthy
women aged 22-29 years.

Cellular immunity-our immune system's first line of defense-involves
special white cells (typically T cell lymphocytes and neutrophils),
which serve as our body's primary means of protection against
infection by viruses, yeasts, and parasites. In addition, cellular
immunity is also critical in preventing the development of cancer.

In this study, (Meyer AL, Annals of Nutrition and Metabolism), the
women were divided into two groups. For the first 2 weeks, they
consumed either 3 ounces (100 g) each day of a conventional yogurt or
3 ounces daily of a yogurt containing added probiotics (health-
promoting bacteria).

For the following 2 weeks, the women consumed 6 ounces (200 g) daily
of either the conventional or the probiotic yogurt. This was followed
by a 2 week washout period in which no yogurt or other fermented foods
were consumed.

Study participants' white blood cells were checked both at the
beginning of the study and after each phase. Results found a
significant (30.8 to 32.7%) increase in the numbers of T lymphocytes
among women consuming the probiotic yogurt, and a significant increase
in the expression of CD69 on T lymphocytes among subjects consuming
both probiotic and conventional yogurts. (CD69 is one of the first
cell surface molecules expressed on lymphocytes after they are called
into action. Once expressed, CD69 promotes the production and
activation of more lymphocytes. So, the increase in CD69 indicates an
increase in immune system defense capability.)

In addition, not only did the ability of immune cells to effectively
kill pathogens increased following intake of the yogurt, but this
effect persisted in the washout period after the women had stopped
their daily yogurt consumption. These results suggest that enjoying a
daily cup of yogurt--either conventional or probiotic--may boost immune
function.

Yogurt Lowers LDL, Raises HDL Cholesterol

Daily consumption of 3 ounces (100 g) of probiotic yogurt (yogurt
containing health-promoting bacteria) significantly improved the
cholesterol profile, lowering LDL (bad) cholesterol while raising HDL
(good) cholesterol, in women volunteers.

In this study, (Fabian E, Annals of Nutrition & Metabolism), one group
of 17 women consumed 3 ounces (100 g) a day of probiotic yogurt, while
a second group of 16 women were given 3 ounces of conventional yogurt
daily for 2 weeks. Then both groups were given 6 ounces (200 g) of the
type of yogurt they had been consuming for 2 more weeks. The study
ended with a final 2 weeks during which both groups of women ate no
yogurt.

In the women consuming probiotic yogurt, not only did levels of LDL
(bad) cholesterol decrease significantly, but their HDL (good)
cholesterol substantially increased. Women consuming conventional
yogurt also experienced a significant drop in LDL cholesterol,
although their HDL did not rise.

The take-home message: adding a daily cup of yogurt-preferably a
yogurt with probiotic bacteria-to your healthy way of eating is an
easy and delicious way to improve your cholesterol profile.

Here are just a few ways to enjoy yogurt:

Top your daily cup of yogurt with a quarter-cup of granola, a handful
of nuts, and some frozen berries or dried fruit for a quick, delicious
and sustaining breakfast.
Creamy yogurt, chives, and freshly ground sea salt and pepper make a
great topping for baked potatoes, yams or other cooked vegetables.
For a creamy salad dressing or vegetable dip, just mix a cup of yogurt
with a quarter cup of extra virgin olive oil and your favorite herbs
and spices.
Lower Body Fat Linked to Consumption of Calcium-Rich Foods

A prospective study published in the Journal of the American Dietetic
Association gives parents yet another reason to consider regularly
including low-fat dairy products such as yogurt in their children's
healthy way of eating, given the rate at which childhood obesity is
rising in the West: consumption of calcium-rich foods was found to be
negatively correlated with body fat.

According to the New England Journal of Medicine, childhood obesity
has reached epidemic proportions in the U.S., with the number of
overweight children more than doubling in the last three decades, and
the International Obesity Task Force recently reported that in the UK,
childhood obesity is already three times higher than it was just over
10 years ago.

In this prospective longitudinal study, researchers at the University
of Tennessee assessed the height, weight and dietary intake of 52
children (girls and boys), starting when the children were 2 months of
age and following them for 8 years. Dietary calcium and
polyunsaturated fat intake were negatively related to percent of body
fat, while total dietary fat or saturated fat intake and amount of
sedentary activity (hours/day) were positively correlated.

Earlier studies have also reported a negative association between
calcium intake and body fat accumulation during childhood and between
calcium intake and body weight at midlife. Each 300 mg increment in
regular calcium intake has been consistently associated with
approximately 1 kg less body fat in children and 2.5-3.0 kg lower body
weight in adults. Taken together these data suggest that increasing
calcium intake by the equivalent of two dairy servings per day could
reduce the risk of overweight substantially, perhaps by as much as 70
percent. The current study's lead author, Dr. Jean Skinner, advised
that children should be encouraged to regularly eat calcium-rich
foods, such as low fat milk and yoghurt and to increase physical
activity. In addition, Dr. Skinner recommended that carbonated soft
drinks and other nutrient-poor beverages be restricted since
children's intake of carbonated beverages and other sweetened drinks
was found to be negatively related to their calcium intake.

Another study published in Obesity Research suggests that calcium's
weight loss benefits extend to adults as well. If you're tyring to
lose weight, especially around the midsection, eating more calcium-
rich foods, especially low fat dairy foods such as cow's milk, yogurt
and kefir, may really help.

In this study, 41 obese subjects, 32 of whom completed the study, were
divided into three groups and put on diets designed to result in the
loss of one pound per week for 24 weeks. All diets contained the same
number of calories and were designed to provide subjects with a
calorie deficit of 500 calories per day.

The first group received a low (430 mg/day) calcium diet. The second
group got the same diet with enough supplemental calcium to bring
their daily intake up to 1200 mg. And the third group ate a diet with
enough dairy foods to provide about 1100 mg calcium each day. At the
conclusion of the study, the low calcium group had lost almost 15
pounds, the high calcium group 19 pounds, and the high dairy foods
group 24 pounds. Plus, fat lost from the midsection represented an
average of 19% of total fat loss in those on the low calcium diet, 50%
of the fat lost in those on the high calcium diet, and 66% of the fat
lost in those getting their calcium from dairy foods.

Yogurt, Specifically, Significantly Increases Fat Loss

In just 3 months, 16 obese men and women on a reduced calorie diet
that included three daily portions of yogurt lost 61% more fat and 81%
more abdominal fat than 18 obese subjects assigned to a diet with the
same number of calories but little or no dairy products and low
amounts of calcium.

Not only did those in the yogurt group lose more fat, especially
around their waistlines, but they also retained more lean, muscle
tissue than subjects on the yoghurt-free diet.

How yogurt promotes fat loss while preserving muscle is still a matter
of debate. It may be due to the fact that calcium reduces fat cells'
ability to store fat, so cells burn more, and less is produced in the
liver. Or, it may be due to the branched chain amino acids present in
dairy products. Regardless, this study, published in the International
Journal of Obesity, indicates that adding one or two servings of
yogurt to your daily diet can help you maximize loss of fat and
minimize loss of muscle-the optimal outcome for any diet.

Calcium-rich Dairy Foods Boost the Body's Fat Burning After a Meal

Yet another study suggests those ads linking a daily cup of yogurt to
a slimmer silhouette have a real basis in scientific fact. Research
published in the American Journal of Clinical Nutrition not only
confirms earlier studies showing a calcium-rich diet is associated
with fat loss, but may help explain why.

Normal-weight women ranging in age from 18-30 years were randomly
assigned to a low (less than 800 mg per day) or high (1000-1400 mg per
day) calcium diet for 1 year, and the rate at which their bodies
burned fat after a meal was assessed at the beginning and end of the
study.

After 1 year, fat oxidation (burning) was 20 times higher in women
eating the high calcium diet compared to those in the low-calcium
control group (0.10 vs. 0.06 gram per minute).

The women's blood levels of parathyroid hormone were also checked and
were found to correlate with their rate of fat oxidation. (The primary
function of parathyroid hormone is to maintain normal levels of
calcium in the body. When calcium levels drop too low, parathyroid
hormone is secreted to instruct bone cells to release calcium into the
bloodstream.)

Higher blood levels of parathyroid hormone were associated with a
lower rate of fat oxidation and lower dietary calcium intake, while
lower blood levels of parathyroid hormone levels were seen in the
women consuming a diet high in calcium, who were burning fat more
rapidly after a meal. So, it appears that a high-calcium diet
increases fat oxidation, at least in part, by lessening the need for
parathyroid hormone secretion, thus keeping blood levels of the
hormone low.

Boost the Body's Ability to Build Bone

It's not just its calcium that makes yogurt a bone-friendly food,
cow's milk and fermented milk products such as yogurt and kefir also
contain lactoferrin, an iron-binding protein that boosts the growth
and activity of osteoblasts (the cells that build bone).

Not only does lactoferrin increase osteoblast differentiation, it also
reduces the rate at which these cells die by up to 50-70%, and
decreases the formation of osteoclasts (the cells responsible for
breaking down bone) thus helping to prevent or reverse osteoporosis.
In addition, lactoferrin also increases the proliferation of
chondocytes, the cells that build cartilage. For building bone,
enjoying both milk and yogurt seems a good idea since lactoferrin's
effects were found to be dose-dependent, stimulating an up to a 5-fold
increase in osteoblasts at higher doses.

Dairy Foods Better than Calcium Supplements for Growing Girls' Bones

For young girls going through the rapid growth spurts of puberty,
getting calcium from dairy products, such as yogurt, may be better for
building bone than taking a calcium supplement, suggests a study
published in the American Journal of Clinical Nutrition.

Finnish researchers enrolled 195 healthy girls aged 10-12 years and
divided them into 4 groups. One group was given supplemental calcium
(1000 mg) + vitamin D3 (200 IU) each day. The second group received
only supplemental calcium (1000 mg/day). The third group ate cheese
supplying 1,000 mg of calcium each day, and the fourth group was given
a placebo supplement.

At the beginning and end of the study, DEXA (dual-energy X-ray
absorptiometry) scans were run to check bone indexes of the hip,
spine, and whole body, and the radius and tibia were checked by
peripheral quantitative computed tomography.

At the conclusion of the study, girls getting their calcium from
cheese had higher whole-body bone mineral density and cortical
thickness of the tibia than girls given supplemental calcium + vitamin
D, supplemental calcium alone, or placebo. While the researchers noted
that differences in the rate at which different children naturally
grow might account for some of the differences seen in bone mineral
density, they concluded: "Increasing calcium intake by consuming
cheese appears to be more beneficial for cortical bone mass accrual
than the consumption of tablets containing a similar amount of
calcium."

Help Prevent and Heal Arthritis

Lactobacillus, a probiotic (friendly) bacteria found in yogurt offers
"remarkable preventive and curative" effects on arthritis, say Israeli
researchers in a study published in the Journal of Nutrition.

Because lactobacillus has already demonstrated beneficial effects in
other inflammatory diseases such as inflammatory bowel disorders,
researchers thought it might also lessen the inflammation of
arthritis. To find out, they ran two groups of animal experiments.

In both sets of experiments, laboratory animals fed the yogurt with
large amounts of lactobacilli had the least amount of arthritic
inflammation, while those fed plain yogurt experienced only moderate
inflammation. The animals that received just lactobacillus, even heat-
killed lactobacillus, also showed significant benefit. Milk, however,
had no effect. So impressed were the researchers with the study's
results that they recommended trials using commercial yogurts
containing lactobacilli in arthritic patients.

Protection against Ulcers

Helicobater pylori the bacterium responsible for most ulcers, can be
shut down by yogurt, suggests a study published in the American
Journal of Clinical Nutrition. In this study, for six weeks, 48 adult
volunteers infected with H. pylori ate yogurt containing the probiotic
bacteria Lactobaciullus acidophilus and Bifidobacterium lactis twice
daily after a meal, while 11 others received a milk placebo. After
eight weeks, subjects were given the C-urea breath test, which
measures the amount of urease, an enzyme used by H.pylori to allow it
to penetrate and infect the stomach lining. In those receiving the
yogurt containing probiotics, H.pylori activity was effectively
suppressed.
Reduce Your Risk of Colorectal Cancer

Although we've focused on the benefits of low-fat yogurt, a study
published in the American Journal of Clinical Nutrition indicates that
enjoying full-fat yogurt and other full-fat dairy foods, such as whole
milk, kefir, cheese, cream, sour cream and butter, may significantly
reduce risk for colorectal cancer.

Although high in saturated fat, these dairy foods contain a number of
potentially cancer-preventive factors, including a protective fat
called conjugated linoleic acid (CLA), which has also been shown to be
cardioprotective.

In this study, over 60,000 women aged 40-76 years were followed during
an average of 14.8 years. Those women who ate at least 4 servings of
high-fat dairy foods each day were found to have a 41% lower risk of
colorectal cancer compared to women eating less than a serving of high-
fat dairy foods daily.

For each increment of 2 servings of high-fat dairy foods a woman
consumed each day, her risk of colorectal cancer dropped 13%. So,
while research continues to indicate that it is wise to limit your
intake of saturated fat by cutting back on servings of high-fat meats,
enjoying full-fat versions of yogurt and other dairy products may
actually be protective.

For Fresh Breath and a Healthy Mouth, Eat Yogurt

Consuming just 3.2 ounces (90 grams) of yogurt twice a day not only
lowers levels of hydrogen sulfide and other volatile sulfide compounds
responsible for bad breath, but may also eliminate tongue-coating
bacteria and reduce dental plaque formation, cavities, and risk for
gingivitis. The sugar-free yogurt eaten by 24 volunteers in this 6-
week study was fermented with two strains of probiotic (friendly)
bacteria: streptococci and lactobacilli.

Be careful when selecting yogurt and choose yogurts that contain live
cultures-highest quality prodcts will often indicate exactly how many
live bacteria are contained in the product. Lactobacillus bulgaricus
and Streptococcus thermopholis are the lactic acid bacteria usually
used to make yogurt in the United States.

Description

Yogurt is a fermented dairy product made by adding bacterial cultures
to milk, which causes the transformation of the milk's sugar, lactose,
into lactic acid. This process gives yogurt its refreshingly tart
flavor and unique pudding-like texture, a quality that is reflected in
its original Turkish name, Yoghurmak, which means "to thicken". The
lactic acid bacteria that are traditionally used to make yogurt-
Lactobacillus bulgaricus and Streptococcus thermophilus-also confer on
yogurt many of its health benefits.

Yogurt is available in a variety of different flavors, although plain
yogurt is the simplest, most wholesome and versatile. Certain
varieties of yogurts also feature a fruit mixture strewn throughout.

History

While it is unclear when and where yogurt was developed, fermented
dairy products were probably consumed for thousands and thousands of
years, ever since the beginning of the domestication of cows. One of
the first records of yogurt consumption comes from the Middle East
during the times of the Conqueror Genghis Khan in the 13th century,
whose armies were sustained by this healthful food. Yogurt and other
fermented dairy products have long been a staple in the diets of
cultures of the Middle East, Asia, Russia and Eastern European
countries, such as Bulgaria. Yet, the recognition of yogurt's special
health benefits did not become apparent in Western Europe and North
America until the 20th century, as a result of research done by Dr.
Elie Metchnikoff. Dr. Metchnikoff conducted research on the health
benefits of lactic acid-producing bacteria and postulated that the
longevity of peoples of certain cultures, such as the Bulgarians, was
related to their high consumption of yogurt and fermented dairy
products.

Today, yogurt plays an important role in many different world cuisines
including Turkey, Greece, India, and countries in the Middle East,
Eastern Europe and Asia.

How to Select and Store

Some yogurt manufacturers pasteurize their yogurt products, while
others do not. Although the aim of pasteurization is to kill any
harmful bacteria, it also kills the beneficial lactic acid bacteria in
the yogurt, substantially reducing its health benefits. Therefore, to
fully enjoy the benefits of yogurt, look for those that feature "live
active cultures" or "living yogurt cultures" on the label.

Check the expiration date on the side of the yogurt container to make
sure that it is still fresh. Avoid yogurts that have artificial
colors, flavorings or sweeteners. Additionally, while fruit-filled
yogurt can be a delicious treat, be aware that oftentimes these yogurt
products contain excess sugar.

Look for yogurt made from organic milk. It is becoming more widely
available in an array of sizes, flavors and varieties.

Store yogurt in the refrigerator in its original container. If
unopened, it will stay fresh for about one week past the expiration
date.

How to Enjoy

For some of our favorite recipes, click Recipes.

A Few Quick Serving Ideas:

Toss cubes of cooked eggplant with plain yogurt, chopped mint leaves,
garlic and cayenne.

Add chopped cucumber and dill weed to plain yogurt. Eat this delicious
and cooling salad as is or use as an accompaniment to grilled chicken
or lamb.

Yogurt parfaits are a visual as well as delicious treat. In a large
wine glass, alternate layers of yogurt and your favorite fruits.

Yogurt is a great base for salad dressings. Simply place plain yogurt
in the blender with enough water to achieve your desired consistency.
Add to this your favorite herbs and spices.

Mix cold cereal or granola with yogurt for a twist on the traditional
cereal and milk breakfast.

Safety

Allergic Reactions to Cow's Milk Products

Although allergic reactions can occur to virtually any food, research
studies on food allergy consistently report more problems with some
foods than with others. It turns out that cow's milk and the products
made from them, including yogurt, are some of the foods most commonly
associated with allergic reactions. Other foods commonly associated
with allergic reactions include: spinach, wheat, soy, shrimp, oranges,
eggs, chicken, strawberries, tomato, peanuts, pork, corn and beef.
These foods do not need to be eaten in their pure, isolated form in
order to trigger an adverse reaction. For example, yogurt made from
cow's milk is also a common allergenic food, even though the cow's
milk has been processed and fermented in order to make the yogurt. Ice
cream made from cow's milk would be an equally good example.

Some of the most common symptoms for food allergies include eczema,
hives, skin rash, headache, runny nose, itchy eyes, wheezing,
gastrointestinal disturbances, depression, hyperactivity and insomnia.
Individuals who suspect food allergy to be an underlying factor in
their health problems may want to avoid commonly allergenic foods.

Yogurt and rBGH

Cows may be treated with a compound called recombinant bovine growth
hormone (rBGH). Canada has banned the use of this hormone in cows,
based on research from Canadian scientists. Their report on rBGH noted
that cows injected with the growth hormone reportedly have a 25
percent increase in risk of mastitis, an 18 percent increase in the
risk of infertility, and a 50 percent increase in the risk of
lameness. Another independent Canadian scientific committee found
there was no direct risk to human health. Several U.S. groups have
opposed the use of the hormone. One concern is that cows with mastitis
are treated with antibiotics. The best way to ensure that you buy milk
that has not been treated with rBGH is to buy organic dairy products.

Nutritional Profile

Introduction to Food Rating System Chart

The following chart shows the nutrients for which this food is either
an excellent, very good or good source. Next to the nutrient name you
will find the following information: the amount of the nutrient that
is included in the noted serving of this food; the %Daily Value (DV)
that that amount represents (similar to other information presented in
the website, this DV is calculated for 25-50 year old healthy woman);
the nutrient density rating; and, the food's World's Healthiest Foods
Rating. Underneath the chart is a table that summarizes how the
ratings were devised. Read detailed information on our Food and Recipe
Rating System.
Yogurt, low-fat
1.00 cup
245.00 grams
155.05 calories
Nutrient Amount DV
(%) Nutrient
Density World's Healthiest
Foods Rating
iodine 87.22 mcg 58.1 6.8 very good
calcium 447.37 mg 44.7 5.2 very good
phosphorus 351.58 mg 35.2 4.1 very good
vitamin B2 (riboflavin) 0.52 mg 30.6 3.6 very good
protein 12.86 g 25.7 3.0 good
vitamin B12 (cobalamin) 1.38 mcg 23.0 2.7 good
tryptophan 0.06 g 18.8 2.2 good
potassium 572.81 mg 16.4 1.9 good
molybdenum 11.27 mcg 15.0 1.7 good
zinc 2.18 mg 14.5 1.7 good
vitamin B5 (pantothenic acid) 1.45 mg 14.5 1.7 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

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(c) 2001-2008 The George Mateljan Foundation

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http://whfoods.org/genpage.php?tname=foodspice&dbid=124