Health benefits of yoghurt: The must-have superfood to lower blood sugar, aid weight loss, make bones strong

Health benefits of yoghurt: Homemade unsweetened yoghurt helps regulate blood sugar and is beneficial for type 2 diabetes (Image: Canva)

Yoghurt, beloved by kids and adults alike, isn't just a tasty treat; it's a nutritional powerhouse packed with health benefits. From being a rich source of proteins and calcium to aiding in digestion and bone health, yoghurt has rightfully earned its status as a superfood.

How yoghurt is made

Yoghurt is a result of the bacterial fermentation of milk, a process that endows it with its beneficial properties, says Parul Srikant, nutritionist and founder of Let’sGetNatural with Parul. Probiotics, such as Lactobacillus bulgaricus and Streptococcus thermophilus, are employed in its production. These friendly bacteria ferment the lactose in milk, converting it to lactic acid. This lactic acid coagulates the milk's proteins, giving yoghurt its characteristic thick texture and tangy taste.

Is yoghurt the same as curds?

While similar, yoghurt and curds have subtle differences. Yoghurt is produced by adding bacteria to ferment the milk, resulting in lactic acid production and the characteristic texture, says Srikant. Curd, on the other hand, is made by adding acidic substances like lemon juice or vinegar to the milk, causing it to coagulate.

10 health benefits of yoghurt

Improves digestion: Yoghurt keeps bowel movements regular, improves gut flora, and aids in lactose intolerance, constipation, and inflammatory bowel diseases.

Boosts immunity: Regular consumption of yoghurt enhances the immune system, fights gastrointestinal and respiratory infections, thanks to magnesium, selenium, and zinc.

Reduces cancer risk: It’s anti-carcinogenic properties protect against colon, bladder, and breast cancer.

Regulates blood sugar: Homemade unsweetened yoghurt helps regulate blood sugar and is beneficial for type 2 diabetes.

Good for bones: Rich in calcium, yoghurt improves bone health, reducing the risk of fractures and osteoporosis.

Reduces inflammation: Daily consumption of yoghurt lowers inflammation and is associated with autoimmune diseases and chronic conditions.

Lowers blood pressure: Regular intake reduces blood pressure, a significant risk factor for heart diseases.

Aids weight loss: High protein content induces a feeling of fullness, reducing calorie intake and promoting weight loss.

Enhances mood: Probiotics in yoghurt can reduce anxiety and stress, and is beneficial for mental health.

Relieves allergy: Regular consumption of yogurt reduces immune system responses to allergies.

How to make yoghurt at home in in 4 easy steps

• Heat Milk: Heat whole milk until just before boiling.
• Cool it: Let the milk cool until it is warm to touch.
• Add yoghurt culture: Add yoghurt culture (2 tablespoons per liter of milk) and stir well.
• Fermentation: Keep the mixture in a warm place, undisturbed, for 6-8 hours or overnight.

There are generally no adverse effects of eating yogurt, but commercial varieties often contain added sugars and preservatives. Homemade yogurt is preferable as it ensures purity and avoids harmful additives.