Every adherent of a healthy diet knows about the harmful properties of cow's milk. But yogurts, given their processing and fortification, do not seem to be something dangerous or harmful. Among dairy products, yogurts are in special demand. Manufacturers contrive to create new tastes and attract buyers with bright advertising or packaging. Marketing strategies are working, and yogurt consumption is growing. Many people prefer to replace breakfasts or snacks with a sweet thick mass. A person feels full quickly and pampers his taste buds, but what happens to the body after ingestion of processed cow's milk and is it safe to introduce it into the diet?
What you need to know about yogurt
It was yogurt that got the exclusive title of the most useful dairy product. Advertising, parents, the Internet, pseudo-nutritionists tell us that this is the most healthy dessert that improves digestion, removes local fat deposits, saturates the body with useful vitamins / nutrients, makes hair beautiful, teeth healthy, and life is much brighter.
According to statistics, 1 person eats about 40 kilograms of this dairy product in year. Each consumer imagines himself to be absolutely healthy and literate (in terms of rational food consumption), but, unfortunately, he is very mistaken.
If we exclude the harm from milk itself, then yogurt is a concentrated mixture stuffed with chemicals, flavorings, handfuls of sugar and flavor enhancers. Even small children in kindergartens understand that you can search endlessly for fruit in “fruit yogurt”. Instead, perfumes, food colorings and other identical natural substitutes settle in jars. Artificial essences excite our taste buds much more than ripe kiwi or rich raspberries. The so-called "natural" fruits, even if they really are in the composition, go through a long process of processing, which completely kills the beneficial properties, depriving the product of both taste and smell.
One serving of yogurt contains about 20 grams of lactose (natural sugar) and 15 grams of artificial sweeteners. As a result, the product acquires a high glycemic index, provokes sharp jumps of glucose in the blood, increases the risk of obesity, the occurrence of pathologies of the heart and blood vessels.
The author of The China Study, Dr. Colleen Campbell, has shown a direct link between the consumption of cow's milk yogurt and the development of cancer.
Milk, as the main component, transfers a certain list of properties to derivative products. These properties can be both positive and negative. Milk contains the hormone insulin-like growth factor (IGF-I), which affects cancerous growths. The hormone stimulates the rapid growth and spread of cancer cells, which leads to lightning-fast infection and deterioration in human health.
Those who struggle with acne or are very sensitive to allergens should avoid yogurt from the diet. Scientists have proven that the use of dairy products and a clean face are absolutely incompatible concepts. The skin, as the largest organ, by all means hints to a person that harm not only settles inside, but also goes out. Observe the reaction of your own body: if after a few spoons of yogurt you suffer from acne, irritation, redness or subcutaneous acne, exclude the product from the diet. Clean skin and a healthy body are much more important than temporary food pleasures.
Do all yogurts carry a hidden danger
Fortunately, not all yogurts are dangerous and not recommended for consumption. Healthy eaters who can't say goodbye to their passion for yogurt can breathe easy. There is no need to exclude this product from your diet, you just need to learn how to cook it yourself. Indeed, it is better to avoid yogurts from the store, not to use them yourself and dissuade loved ones from such an undertaking. All you need to do to turn unhealthy milk yogurt into a nutritious superfood is to replace milk with a plant-based alternative.
Complete rejection of cow's milk will not have a pathogenic effect on the human body. On the contrary, the less a person consumes animal fats, lactose and various hormones (which are somehow contained in milk), the healthier and happier he feels. According to statistics, the consumption of milk and its derivatives has increased in the world, and with it the number of acne exacerbations, gastrointestinal pathologies, lactose intolerance and hormonal disorders has increased. The connection between these events has been proven and has long been discussed by modern society.
How and from what to prepare healthy yogurt
Lactose intolerance is not a scourge of the modern generation, but quite a common property of the human body. After 5 years, we stop absorbing lactose, and its uninterrupted intake into the body provokes stool disorders, abdominal pain, chronic pathologies and acne. To avoid these symptoms and feel completely healthy, replace cow's milk with coconut milk. It is much healthier, more natural and nutritious.
Instead of coconut milk, you can use cream. If coconut milk doesn't suit your taste or budget, then look into almond, hemp, soy, rice, hazelnut, oat and goat milk. For example, goat milk yogurt contains about 8 grams of protein and 30% of the required daily value of calcium (Ca). Such a product is perfect for the role of one of the components of breakfast or a snack to stay in good shape throughout the day.
Raw coconut yogurt recipe
- coconut milk - 1 jar;
- probiotic capsule – 1 pc. (used at will, can be excluded from the recipe).
Leave the jar of coconut milk in the refrigerator overnight. In the morning you will see that a white thick layer has separated from the clear coconut liquid, which looks like a hardened cream. Remove this cream with a spoon and place in a convenient container. You can simply drink coconut water or use it in other recipes. The resulting cream is natural and healthy yogurt. You can add probiotics, fruits, and other healthy ingredients to your liking. Mix well and start eating. Delicate coconut taste and aroma will not leave anyone indifferent. Given the natural sweetness of coconut, there is no need to add sweeteners or flavor enhancers to yogurt, which is a significant advantage over store-bought cow's milk yogurts.
Raw coconut yogurt recipe
We will need:
- coconut milk - 1 can;
- agar-agar - 1 teaspoon;
- probiotic capsule - 1 pc (used at will, can be excluded from the recipe).
Pour a whole jar of coconut milk into a deep saucepan, then add agar-agar. Do not stir the mixture, otherwise you will not get the desired consistency of yogurt. Place the pot over medium heat and wait for it to boil. As soon as you see that the milk is boiling and the crumbly agar-agar is melting, gently mix the contents of the pan, reduce the heat to the minimum possible. Stir the mixture constantly for 5 minutes. Then remove the pan from the stove and let cool at room temperature.
Once the milk is cold, add probiotics (optional), fruits, seeds, and other ingredients. Pour the contents into a jar and refrigerate. After a while, the milk will begin to harden and become like soft jelly in texture. Place the coconut jelly in a blender, beat until smooth, test the taste and add the missing ingredients.
Coconut milk yogurt should be refrigerated for up to 14 days.
Is yogurt a dietary food
Yogurt manufacturers focus on advertising. From it, we learned that all yogurts marked “bio” are devoid of various chemicals in the composition, and the snow-white product itself improves bowel function, helps local fat burning at the most problematic points and simply makes the buyer a little happier.
Let's skip the promotional details and look at the real picture. Indeed, yogurt contains lactic acid bacteria. But they do not help our intestines in any way, as the advertising testifies. On the contrary, lactic bacteria destroy the internal microflora, impair metabolism and prevent the complete or partial absorption of beneficial nutrients.
Another important aspect not only for those who lose weight, but also for those who care about their own health: dairy products contain lactose. An adult body cannot digest it, it simply gives out a response in the form of a rash, fainting and other not the most pleasant symptoms. In addition to natural sugar, the following are added to yoghurts:
- sugar syrups;
- milk powder;
- pure sugar;
- citric acid.
Such a wide range of additional components does not add value to the product at all. All that we get from such a meal is a temporary suppression of hunger, the acquisition of many diseases and pathological conditions (they have a cumulative effect).
Link between yogurt and probiotics
The main argument in favor of yogurt (and other dairy products) is the presence of probiotics. They are advised to use during and after taking antibiotics to help the body recover faster. Advertising and manufacturers promise that good probiotic bacteria will cope with everything: irregular stools, slow metabolism, digestive problems, waste and toxins. But what is really hidden behind the tricky term?
Probiotics are friendly bacteria that primarily live in the gut. It is probiotics that are responsible for the harmonious functioning of the gastrointestinal tract and the state of the body's immune system. If you learn how to properly take probiotics, then the problem of flatulence, abdominal pain or diarrhea will be closed almost forever (since there are other indirect factors that affect the gastrointestinal tract). Scientists claim that these bacteria are also able to improve mood, fight depression and anxiety. The preventive effect occurs immediately after their use and has the ability to accumulate, protecting the human nervous system from possible breakdowns.
Moreover, if a large number of probiotics will fill the internal space, then "bad" bacteria simply cannot take their place. They regulate the degree of digestibility of useful nutrients, the metabolic rate and the processes of internal regeneration of all body systems.
The only safe and truly beneficial probiotics are those that are ingested with natural plant foods or that develop naturally in the body. In yogurt and other dairy products, the concentration of probiotics is minimal and may not have a significant impact on health. What's more, fats, sugar, and harmful chemicals negate the effect of beneficial bacteria and make the product a bunch of empty calories.
Foods high in probiotics: sauerkraut, kimchi (a Korean dish that is very similar to sauerkraut), lightly salted cucumbers, miso paste, tempeh (whole protein based on soybeans), kombucha (drink based on kombucha), apple cider vinegar.
- Tamim A. J., Robinson R. K. – Yoghurt and similar fermented milk products: scientific bases and technologies.
- Electronic fund of legal and normative-technical documentation. - Interstate standard (GOST): yoghurts.
- International research journal. – Milk and dairy products.
- Oxford University Press. – History of yogurt and current patterns of consumption.
- Journal "Successes of Modern Natural Science". – About nutritional supplements in yogurt and chocolate.
- Student Scientific Forum - 2019. - Ingredient composition of yogurts and their effect on the body.
- Harvard T. H. Chan School of Public Health. – Yogurt.
- Journal "Bulletin of beef cattle breeding". – A popular fermented milk product is yogurt.
- Medical News Today (medical portal). – Everything you need to know about yogurt.
- World Gastroenterological Organization. – Probiotics and prebiotics.