The origins of fermented yoghurt
The word "yoghurt" is of Turkish origin. It is generally accepted by historians that yoghurt and other fermented milk products were discovered by accident as a result of primitive methods of storing milk in warm climates.
Most historical accounts attribute yoghurt to the Neolithic peoples of Central Asia around 6000 BC.
So fermentation is a very old process.
People have been eating fermented foods for 10,000 years.
Initially, the purpose of fermentation was to improve the shelf life of a product.
But it also improves flavour, structure and nutritional quality.
Are fermented yoghurts probiotics?
The WHO (World Health Organisation) defines probiotics as "live microorganisms that, when administered in adequate quantities, provide a health benefit to the host".
In other words, probiotics can only be called such after they have been characterised and clinically proven to have a health benefit.
Therefore, not all fermented foods are probiotics.
Probiotics are found in fermented foods, including fermented dairy products, and in probiotic-enriched products.
The organism responsible for fermentation in fermented yoghurt has probiotic functions.
And studies show that fermented yoghurts have positive health benefits.
In short, fermented foods are not probiotics, but incredible sources of live bacteria, the consumption of which is beneficial to human health.
Health benefits of fermented yoghurts
Fermentation with lactic acid bacteria increases the nutritional value of food by improving bioavailability and can improve the absorption of protein and minerals, including calcium, iron, zinc, magnesium, phosphorus and copper.
Lactic acid bacteria can synthesise the vitamins folic acid, thiamine, niacin, riboflavin and vitamin B12 even when they are not present in the diet.
Nutritional benefits of fermented yoghurts
100g of fermented yoghurt contains the following nutrients:
- Nutritional value: 61 calories
- Water 88g
- Protein 3.4g
- Sugar 4.7mg
- Fibre 0mg
- Fat 3.3mg
- Sodium 36mg
- Potassium 141mg
- Vitamin A 4UI
- Vitamin B12 0.37µg
- Vitamin C 0.1mg
- Calcium 110mg
- Iron 0.1mg
Fermented yoghurts improve gut health and digestion
Fermented yoghurts contain probiotics, which have the power to aid digestion and help prevent various intestinal complications.
This dairy product has always had a good health image.
This is due to the lactic ferments that are the source of probiotics, beneficial micro-organisms.
The intestinal flora contains around 100,000 billion bacteria belonging to a hundred species, bacteria that play an essential role in digestion and immunity.
By joining this flora, probiotics stimulate the intestinal immune system.
They help the body digest and fight harmful micro-organisms that cause infections.
Fermented yoghurt may protect against osteoporosis
Yoghurt contains some essential nutrients for maintaining bone health, including calcium, protein, potassium, phosphorus and sometimes vitamin D.
All of these vitamins and minerals are particularly helpful in preventing osteoporosis, a disease characterised by weakened bones that is common in older people.
People with osteoporosis have low bone density and are at greater risk of fractures.
However, research shows that eating at least 3 servings of dairy products a day, such as fermented yoghurt, can help maintain bone mass and strength.
How do you consume fermented yoghurt?
When it comes to dairy products, yoghurt seems to be a universal favourite.
It works as a convenient breakfast, a healthy snack and even as a condiment or starter.
Fermented yoghurt smoothie
This is the easiest option: just add half a cup of yoghurt to your favourite smoothie recipe.
Not only will this make the smoothie creamier, but it will also increase the protein content, making your lunch less high in carbohydrates.
Yoghurt ice cream
Make a perfect ice cream with yoghurt, granola, fruit and chia seeds in a paper cup.
Add a popsicle stick and pop it in the freezer.
Later you can take it out of the cup and eat it like a popsicle.
Banana popsicle
Roll a peeled banana in yoghurt.
Top with nuts, seeds and dried fruit and freeze.
Insert a popsicle stick before freezing if you want to eat it as a popsicle.