Yogurt – a superfood, sometimes...

Now I dislike being a naysayer of a food that is supposed to be good for you but it is important not be fooled thinking you are eating something good for you that isn’t. Yogurt is a prime example. Your run-of-the-mill store bought yogurt isn’t as healthy as you might think. The reason yogurt is touted as health-promoting is due to the fermentation process which allows the probiotic cultures to be established. But many store-bought yogurts do not allow this much time. They also contain loads of sugar and other additives which detract from the health-giving qualities of yogurt. Many popular brands are just junk foods in disguise.

Most commercial yogurts are not fermented long enough. An hour or less is standard. Thickening agents are sometimes added to give yogurt the appearance and texture of yogurt that has been fermented for much longer. Yogurt made on a small dairy farm or in your own kitchen would be allowed to ferment for a full 24 hours to allow the majority of the lactose to be used up and sufficient strength of probiotic cultures to become established.

What is yogurt?

Plain yogurt is milk (of any kind) that has been thickened by bacteria growing in it. This bacteria is beneficial to human health because it provides an optimal environment in the gut for digestion. These bacteria produce lactase, an enzyme that breaks down the natural milk sugar, lactose, producing lactic acid, which curdles the milk and gives yogurt its tart flavour. These bacteria also protect yogurt from harmful pathogenic micro-organisms, giving it a longer shelf life.

Why eat yogurt?

Our digestive system needs bacteria to function properly. We need beneficial bacteria to eat up the harmful bacteria. Lactobacillus acidophilus is the one of the key beneficial bacteria that grows in yogurt. Yogurt has many, many health benefits. Following are but a few of these:

• Helps prevent diarrhea and yeast infections
• Provides 30-45 % of the daily requirement for calcium
• Has more digestible protein than milk
• High in potassium
• Fights infections by boosting the immune system and by killing harmful bacteria
• Helps prevent colon cancer

Yogurt bacteria can slow the growth of harmful bacteria by as much as 75 per cent. The bacteria contained in active yogurt cultures can suppress the growth of deadly cancer cells. But these effects are only found in fresh yogurts.

What to look for when buying yogurt

Be sure to choose yogurt that contains live bacteria and that does not contain added sugars, preservatives, or thickeners. Heat destroys the bacteria as does freezing. If the label says “active live cultures”, "living yogurt cultures", or "contains active cultures", that is the best one to buy. If yogurt is advertised as low fat and sugar-free, it may contain flavourings, stabilizers, and other added chemicals. Plain low-fat yogurt is the healthiest and most digestible form. Try to purchase yogurt that has an expiry date at least ten days ahead.

I am fortunate enough to get my yogurt from a local producer. Pinehedge Farms, located in Eugene, Ontario, make yogurt the old-fashioned way. It is not homogenized and is fermented right in the bottle. When you open the lid, there is a thick layer of sour cream on top. There are only two ingredients: whole milk and live bacterial cultures. Next to making your own home-made yogurt, Pinehedge or other locally made yogurts are the best way to ensure healthy, organic products and support your local farmers.