ABOUT natural yogurt  known since antiquity. Even the nomadic peoples who transported milk in sheepskin skins from sheep's skins noticed that it was better preserved in a sour state. With the development of medicine, the usefulness of “live” yogurt was substantiated and the formula for its production was derived. Initially, natural yogurts made by a production method were sold exclusively in pharmacies and were dispensed as prescription drugs for children to solve the problems of gastrointestinal upsets. The most popular are two types of product - classic and Greek. Greek is characterized by density, in the process of its preparation part of the formed liquid is drained. The color of natural yogurt is milky white, the taste is unsweetened, with a noticeable sourness. It is most useful to use it in its classic form, but you can add berries and fruits cut into pieces. The product is well suited for salads, as a dressing, goes well with spices, soy sauce.

Hardly anyone doubts the health and skin benefits of sour dairy products with the help of special sourdough. One of the leaders among such products is natural yogurt (popularly known as “live” yogurt). It is perfectly absorbed by the body, so it is included in the diet of baby food, it is also useful to every person. We honor the drink all over the world - in the cuisines of the eastern peoples it has the name katyk, among Armenians it is matsun, and among Georgians it is matsoni. Many nations have their own name for yogurt, but the essence is unchanged - it is sour milk with the help of bacteria. Natural yogurt is called only that which contains active living cultures of bacteria. Sourdough is a beneficial microorganism (probiotic) - Bulgarian bacillus, Streptococcus thermophilic lactic acid, often added Lactobacillus casei and acidophilus.

It is not difficult to prepare natural yogurt at home - for this you need milk and dry sourdough for yogurt, which is found in pharmacies, or 120-150 g of natural yogurt. Housewives who care about their health and the health of loved ones know that yogurt, made independently, is guaranteed to be a natural and healthy product. To prepare it, you can use a yogurt maker, slow cooker, thermos and even a pan with a thick bottom. Attention should be paid to the quality of milk and compliance with the temperature regime.

When choosing in the store, the eyes from the yogurt run up. What to pay attention to? Firstly, the presence of a large number of vitamins and minerals indicates the artificial enrichment of the product. The composition must necessarily contain vitamins of groups A, B and C and trace elements - calcium, potassium, phosphorus, zinc, molybdenum. Secondly, in natural yogurt should not contain additives - thickeners, preservatives, sweeteners, flavorings. Thirdly, shelf life is a very important criterion, since living probiotics remain active for up to 7 days. In addition, the short shelf life of the product indicates compliance with the temperature regime of not more than 80 degrees. With this cooking method, yogurt retains its usefulness.

Benefit:
  Natural yogurt helps maintain the microflora of the body and the excretion of metabolic products, activates the growth of beneficial intestinal bacteria, and prevents the occurrence of various diseases, including dysbiosis. The product is an alternative, for people suffering from lactose intolerance, a neutralizer of the harmful effects of antibiotics on the body, protects against fungal diseases. It is indicated for cardiovascular diseases, for diseases of the gastrointestinal tract, for excessive fat deposits, for cancer of the colon, bladder and mammary gland, for diseases of the gums and teeth, as well as jaw bones, to restore the body after diseases. The caloric content of the classic product is 57 kcal per 100 grams, it depends on the fat content of the feedstock. Natural yogurt is absorbed by the body much better than other fermented milk products.

Harm / contraindications:
  There is a lot of calcium in the product, its excessive use can negatively affect the body's absorption of iron and zinc, the formation of kidney stones, and calcination in blood vessels. Everything is good in moderation; it’s enough to eat 120-200 grams of product per day.

Today, yogurt can be called a popular product among people seeking to replace fatty foods with more wholesome foods to get rid of extra pounds. But before you start to use this low-calorie and dietary product, you need to answer the question: is it possible to eat yoghurts when losing weight, and find out how much harm it can bring if overused.

What is yogurt?

We decided to make a choice in favor of such an option as a yogurt diet for weight loss? Then keep in mind that this is a dairy product made from thickened and pasteurized cow's milk, which is carefully processed. He can be:

• fat free;
• low fat
• creamy.

To change the properties and taste, live bacteria (bifidobacteria) are added to the composition, which contribute to the digestion of carbohydrates and inhibit the development of pathogens. The production process is based on the fermentation process. The chemical composition of 150 g of products includes:

• 260 mg of calcium, which is 25 percent of the daily intake;
• 300 mg potassium;
• 25.5 mg of magnesium.

The caloric content and fat content of many known fermented milk products is low, which allows them to be used as an additive to the main diet. The nutritional value of the product on the example of 100 g Activia is equal to:

• 4.5 g - protein;
• 3.5 g - fats;
• 6.3 g - carbohydrates.

Low Fat Yogurt

Is it possible to eat yogurt on a diet? In general, yes, but on condition that this purchase will be at least harmless to the body. Especially if you decide to use low-fat yogurt for this. Together with the fat in the composition, the salt content is reduced, which is often replaced with potassium chloride. As for fat, in this dairy product it is replaced with water and sugar. The last component cannot make a diet really healthy.

To ensure that the skim milk product in its consistency resembles the usual variant as much as possible, starch is often added to the composition. Its presence interferes with the processes of fat burning in the body. It turns out that if you degrease this product, then instead of some components you have to add others, which can be more harmful. Therefore, you should not greatly abuse such a non-greasy option, even if it is very fresh.

Low Calorie Yogurt

When deciding to purchase suitable low-calorie yoghurts, pay attention not only to the popularity of their brand and name, but also to their energy value. Often, the calories in such a treat, depending on the manufacturer, can differ greatly, and therefore, not every such product can be consumed with diets. On average, the calorific value of a natural product with bifidobacteria for every 100 g is in the range of 60-110 kcal:

• Activia natural - 75 kcal;
• Greek - 66 kcal;
• Thick thermostatic Danone - 49 kcal;
• Miracle - 99 kcal;
• Frugurt - 70 kcal;
• Activia - 90 kcal;
• Neo Imunele Natural - 63 kcal.

Useful properties of yogurt

Before answering the question: what yogurt is the most useful for weight loss, find out what benefits this product can bring and whether it can be combined with certain diets. So, the beneficial properties of yogurt are as follows:

• a positive effect on the intestines and digestive system, as this product can improve digestion, prevent constipation, help with poisoning and reduce the risk of cancer;
• a beneficial effect on the vascular system, as a result of which blood pressure is regulated and cholesterol levels are reduced;
• improving the condition of the genitourinary system;
• prevention of osteoporosis;
• stimulating the immune system.

Slimming yogurt

Using yogurt for weight loss is a great way to reduce weight and improve the digestive system. However, for this purpose, only a product with bacteria is suitable, which you need to buy slowly - pay attention to the shelf life, which is about 30 days. Many experts recommend reducing it to 2 weeks, because the presence of a long shelf life is associated with the passage of the product through heat treatment. In the process, many fermentation products die and the finished product becomes less healthy.

What is the most healthy yogurt

As with any product, the buyer needs to make sure of the quality and choose the best one. The most useful yogurt is one that does not worsen the calorie situation and has a positive effect on health. Therefore, it is better to choose a “live” product, in which special bacteria are present. To do this, look for the words on the packaging: Lactobacillus acidophilus, Lactobacillus bulgaricus, etc. Shelf life should not be more than 2 weeks, and ideally be about 7 days.

Is it possible to lose weight on yogurt

The answer to the question: is it possible to eat yogurt while losing weight has already been clarified, but another arises - how to lose weight with yogurt? To do this, choose not too high-calorie products with a small amount of fat and a minimum of sugar. Therefore, refuse to buy the option with sweeteners and additives in the form of fruits, which many people like to eat for dessert. Avoid products with the words "identical to natural", "flavorings".

What kind of yogurts can you have with a diet

Is it possible to eat homemade yogurt for weight loss - a question that many people ask who have not found a suitable option on store shelves. To do this, you only need a yogurt maker, kefir sourdough, about a liter of milk and fruit or jam. All of these ingredients need to be mixed and set to ferment, after which it can be used combining, for example, with cottage cheese. As for the store product and the answer to the question, what kind of yogurt can be used with a diet, keep in mind that their fat content should be about 4 g per 100 g, and calorie content not more than 250 kcal.

Yogurt diet

Follow such a diet for more than 10 days is not worth it. If desired, the diet on yogurt can be repeated after a couple of days:

• breakfast - 150 g of product, 100 g of fruit, juice, dried fruits;
• lunch - 100-150 g of the product, 100 g of boiled meat, salad, 100 g of juice;
• afternoon tea - vegetables;
• dinner - stewed vegetables, dairy products, juice.

7-day yogurt diet

With such a diet, you need to consume about 500 g of a natural product daily, divided into 4 doses. 7-day yogurt diet:

• breakfast - green tea and any fruit;
• snack - 150 g of dairy products;
• lunch - a light soup, a salad of fruits or vegetables, which is seasoned with yogurt;
• afternoon tea - a glass of juice (preferably freshly squeezed);
• dinner - up to 150 g of meat or fish without adding fat, a vegetable salad and a few tablespoons of fermented milk product.

Kefir Yogurt Diet

In recent years, the kefir-yogurt diet, which is very satisfying, has become increasingly popular. In addition to the dairy product, it has a large number of vegetables, fruits, berries, greens, there is boiled fish, etc. Losing weight must necessarily drink about 2 liters of liquid every day, including juices, tea without sugar. An approximate menu of the unloading kefir-yogurt diet, which can allow you to lose 500-700 g of weight per day:

• first and second breakfast - 200 g fat-free and 200 g ordinary kefir;
• lunch, lunch, dinner - 200 g of yogurt (natural);
• late dinner - 200 g of biokefir.

Video: which yogurt is better to buy

Everyone knows that yogurt is  fermented milk product, which contains beneficial microorganisms, vitamins and minerals. At the same time, today a huge variety of yoghurt is presented on store shelves.

For example, Turkish yogurt and yogurt with fruit additives are completely different types of yoghurt, with different tastes and consistency. In this article, we have selected 10 main types of yoghurt that you should know about in order to choose exactly what is useful for you.

1. Drinking yogurt with fruit additives

The most popular type of yogurt - it is tasty, low-calorie and healthy. Adults love him, children love him. It can be a great snack or dessert, it can be used to make smoothies and milk necks, and can be used as a dressing for fruit salads. The fruit fillers with which yogurt is produced are very different: strawberries, peaches, raspberries, blueberries, bananas and many others.

2. Yogurt without fillers

Filler-free yogurt is a very healthy drink that has a uniform texture and a mild taste without impurities. Such yogurt can be used as a regular sour-milk drink (for example, if you do not like kefir and fermented baked milk, try yogurt without additives), in cooking (for baking, smoothies, desserts, and even to marinate barbecue), and for anything else .

3. Yoghurts for children

At first glance, yoghurts for children are no different from regular fruit yoghurts, but this is only at first glance. First of all, children's dairy and sour-milk products differ in the way they are produced and packaged. In addition, it is desirable that fruit and vegetable fillers for children's yoghurts be “native” to Ukraine: blueberries, raspberries, apples, peaches, carrots, pumpkins. An exception is a banana, but this is only because it is very well suited as a baby food. Instead of sugar, yogurts for children are prepared on fructose. It is important to remember that fruit and vegetable yoghurts for children are recommended to be given no earlier than eight months of age.

4. Turkish yogurt

Turkish yogurt is characterized by a high content of solids, due to which a thick consistency and a delicate creamy taste are obtained. Due to the high content of fat (10%) and protein (3.75%), the product has high nutritional value. Turkish yogurt is prepared exclusively from ingredients of dairy origin, without thickeners and stabilizers. Turkish yogurt can be consumed as a standalone product, in combination with fruit and vegetable additives, as well as a sauce or salad dressing.

5. Ferment

Sourdough is a unique fermented milk product that contains a large number of beneficial bacteria (100 times more than in kefir). Sourdough can be ordinary, without additives, and sometimes with fruit and other fillers - such a sourdough can be an alternative to fruit drinkable yoghurts (if, for some reason, yoghurts do not suit you). For a change, try a starter with bran and cereals or a protein starter with a high content of milk protein - these products have a pleasant taste and are good for health.

Greek yogurt is incredibly popular: it has earned a well-deserved reputation as one of the healthiest foods and is an integral part of the diet of everyone who tries to eat right and wholesome.

Knowing this, unscrupulous manufacturers place a bright and large inscription "Natural Product" on the labels of their yoghurts, trying in this way to sell non-original products that have nothing to do with real yogurt.

We tell you how to choose the right yogurt, by what criteria you can determine a quality product, and also what to look for when studying the composition.

Focusing on the Greek TEOS yogurt from the Savushkin Product company, we will try to learn to distinguish natural and healthy Greek yogurt from non-traditional.

Thick and Drinking Greek TEOS Yoghurts are
100% natural
and are produced in the traditional way. For your useful
composition and quality they have earned the recognition of the world tasting elite and received the highest rating from the prestigious International Tasting Competition Superior Taste Award.

Read the product composition on the label

Check the expiration date and freshness of yogurt

It was previously believed that the shelf life of natural dairy products cannot exceed 7 days, but the current reality has changed it: short shelf life should probably raise questions from the consumer about the use of outdated production technologies and low sanitation by the manufacturer.

Modern production technologies used in the world's best companies suggest the absence of direct human contact with the product and the production process taking place in closed installations that supply air to the product that has passed the pre-treatment system. It is the strictest sanitary standards that allow companies to produce a product with an expiration date of up to 30 days - and this is without any preservatives. All natural.

Many manufacturers seek to extend the shelf life of their yoghurts to thirty days. One month is the maximum storage time for natural yogurt. This is convenient for both producers and buyers: a product with packaging not yet open can be stored in the refrigerator for a long time, and the risk of buying an expired or prematurely spoiled product is reduced.

Manufacturers of "Greek TEOS" were able to accumulate the trends of the best world technologies, which allowed to ensure the shelf life of the natural product - 30 days. Thus, in their yoghurt two main advantages of the best modern Greek yogurt are combined: a long shelf life and an absolutely pure composition.

Make sure that there are no "extraneous" ingredients in the composition

We have already talked about the fact that many additives are used to extend the shelf life of the product. In addition, manufacturers may need them to improve the consistency of yoghurts or, worst of all, to save money spent on the manufacture of the product.

Such additives may include any stabilizers (for example, E1442 thickener, gelatin or starch) and various preservatives (all food additives from the E200 - E280 range, some of which are even banned in some countries), as well as pantothenic acid and sodium citrate.

If you want to buy real Greek yogurt, then it should contain not only stabilizers, but also milk powder, whey powder, milk protein and other absolutely extraneous ingredients for traditional Greek yogurt that should not be included in a natural product.

Greek TEOS yogurt consists only of normalized milk with the addition of live yogurt cultures (sourdough).

Look for beneficial bacteria

Let's talk about sourdough, a special ingredient that contains special sour milk bacteria involved in the souring process (turning milk into yogurt).

The composition of the starter culture for yogurt must include two bacterial cultures. Firstly, it is the Bulgarian bacillus (Lactobacillus Bulgaricus), which is responsible for the conversion of lactose and sugar into lactic acid, which in turn has a positive effect on the state of the intestine.

Secondly, it is thermophilic streptococcus (Streptococcus thermophilus), widely used in the preparation of various dairy products. This bacterium provides a general bactericidal effect and also normalizes the intestinal microflora. If other sour-milk bacteria are indicated in the composition of the yogurt, this product is not a real yogurt.

In addition, the amount of beneficial microflora must be indicated on the yogurt label. The minimum amount of lactic acid microorganisms in a useful product is 1x10 * 7 CFU (colony forming units) per 1 gram of product.

Pay attention to proteins, fats and carbohydrates.

Continuing to study the composition, be sure to pay attention to the nutritional value of the product. We believe that you should not be “afraid” of fat and avoid fat-free foods whenever possible.

The fact is that the word "low fat", which often flaunts on the label in bright letters, in 99% of cases does not mean a low calorie content and implies an unjustifiably large amount of sugar in the composition.

On the other hand, some yogurts really contain 0 g of fat, a small amount of carbohydrates and have a low calorie content: such products will be very useful for those who are on a diet or watching cholesterol. The balance of proteins, fats and carbohydrates is what must be present in high-quality yogurt as in a natural product.

Gettyimages / Fotobank.ru

How to choose natural yogurt

First, a few landmarks. This is what the label of industrial yogurt, which claims to be natural, should look like.

1. Expiration date:ideally five to seven days, maximum 30-35 days.

2. The amount of useful microflora:the label should contain two phrases: "The content of lactic acid bacteria is not less than 10 * 7 CFU / g at the end of the expiration date"; "The content of bifidobacteria is not less than 10 * 6 CFU / g at the end of the shelf life." If the degree is higher - even better, but it's rare.

3. Composition:ideally, only whole or normal milk and bacteria. The longer the composition, the worse. Stabilizers, flavors, colorants, flavors, skimmed milk powder, sugar - all this reduces the usefulness of yogurt. The optimal carbohydrate content is 4-6 g per 100 g of product.

To practice reading labels, I suggest studying our ranking of industrial yoghurts - from best (No. 1) to worst (No. 5).

No. 1: Sour-milk product "Bifidus" natural

Denis Bykovsky

Composition on the label:whole milk, milk protein, lactic acid bacteria, bifidobacteria.

not less than 10 * 7 CFU / g.

Not less than 10 * 6 CFU / g

Nutritional value per 100 g:proteins 3.8 g, fats 3.5 g, carbohydrates 4.3 g.

64 kcal.

Shelf life:  34 days.

A flawless composition is nothing but milk and the right bacteria. Indicators for microorganisms comply with the standards of natural yogurt. Plus, they are indicated precisely at the end of the product shelf life - this is important because the more time passes, the less they remain. I like the light sour taste of this yogurt and the balanced composition - ideal for summer breakfasts, afternoon snacks and a diet.

No. 2: "Thermostatic natural fat-free yogurt"

Denis Bykovsky

Composition on the label:  skim milk, skim milk powder, yoghurt sourdough.

Not less than 10 * 7 CFU / g.

Nutritional value per 100 g:  proteins 3.28 g, fats 0 g, carbohydrates 4.39 g.

Energy value of the product:31 kcal.

Shelf life:  five days.

The word "thermostatic" means that the yogurt was prepared by the thermostatic method. It is good because it does not allow the use of chemistry and sugar. An expiration date of only five days serves as a guarantee that the majority of beneficial microflora will be preserved at the time of use. Bacteria are high, but there are no words "at the end of their shelf life." So, the manufacturer is not responsible for this. The taste is neutral, with a slightly pronounced pleasant acidity, and is suitable as a dressing. The lack of fat in this yogurt is an argument for those who monitor cholesterol or lose weight.

No. 3: Goat milk bio-yogurt “Health formula”

Denis Bykovsky

Composition on the label:  whole goat milk, stabilizer (pectin), using thermophilic lactic streptococci, Bulgarian lactic acid bacillus and biomass of bifidobacteria.

The number of lactic acid microorganisms at the end of the product shelf life:  not less than 10 * 6 CFU / g.

The number of bifidobacteria at the end of the product shelf life:  not less than 10 * 7 CFU / g.

Nutritional value per 100 g:  proteins 2.8 g, fats 4-4.5 g, carbohydrates 14.2 g (including sucrose).

Energy value of the product:  97 kcal.

Shelf life:  14 days.

If it were not for the stabilizer and a large amount of carbohydrates, this product could claim a higher place in the ranking. Short shelf life, whole milk, several varieties of beneficial microflora. Goat milk is richer in vitamins and minerals than cow milk. True, not everyone likes its specific taste.

No. 4: Yogurt enriched with bifidobacteria ActiRegularis, Activia Spoon

Denis Bykovsky

Composition on the label:  normalized milk, skimmed milk powder, yogurt sourdough, ActiRegularis bifidobacteria.

The number of lactic acid microorganisms at the end of the product shelf life:  not less than 10 * 7 CFU / g.

The number of ActiRegularis bifidobacteria at the end of the product shelf life:not less than 10 * 6 CFU / g.

Nutritional value per 100 g:  proteins 4.5 g, fats 3.5 g, carbohydrates 6.3 g.

Energy value of the product:  75 kcal.

Shelf life:30 days.

One of the longest expiration dates in the ranking. However, the number of microorganisms is indicated at the end of the expiration date, and this serves as a guarantee. There are no additives in the composition, only skimmed milk powder is embarrassing - it is added as a thickener and stabilizer. Balanced in proteins, fats and carbohydrates, tastes good.

No. 5: Bio Max “Bio-Yogurt Effective Natural”

Denis Bykovsky

Composition on the label:  whole milk, skim milk, skim milk powder, stabilizers (E 1422, gelatin, pectin, guar gum), prebiotics (pectin, inulin, sourdough, probiotic cultures).

The number of lactic acid microorganisms:  not less than 10 * 7 CFU / g.

The number of bifidobacteria:  not less than 10 * 6 CFU / g.

Nutritional value per 100 g:  proteins 3.4 g, fats 3.2 g, carbohydrates 5.5 g.

Energy value of the product:  64.4 kcal.

Shelf life:  30 days.

Very long shelf life and a huge amount of additives. The stabilizer guar gum (E412) is not welcomed in the European Union. The number of microorganisms is not indicated at the end of the shelf life - it is unclear whether beneficial bacteria will last so long. The taste is rich milk, the composition is balanced for proteins, fats and carbohydrates.