These days, it’s all about giving your digestive system some love, and yoghurt might just be your secret weapon. Packed with probiotics, this creamy treat is like a VIP pass to a happier gut.
Think of probiotics as your gut’s cheerleaders, cheering on the good bacteria and kicking out the not-so-friendly ones.
For Asavela Mntumni from Hout Bay, Cape Town, selecting the right type of yoghurt is crucial, given her dedication to health and wellness. She explains that yoghurt is rich in protein, calcium, vitamins, and probiotics, which can enhance gut health.
“I understand these can offer protection for bones and teeth and help prevent digestive problems.”
Asavela Mntumni
She says she always opts for low-fat plain yoghurt for weight-loss purposes. “Low-fat yoghurt can be a useful source of protein on a weight-loss diet.”
The awareness came when her late mother was diagnosed with type 2 diabetes, she adds. “I decided it was best for me to choose plain yoghurt to moderate my intake of added sugar.”
Read the label!
Zintle Mayekiso from Gqeberha, Eastern Cape, considers yoghurt an essential item in her kitchen. According to her, opting for plain yoghurt is the ideal decision due to its adaptability to various dietary preferences and cooking methods.
“It’s important to read labels and choose yoghurt options that align with your nutritional needs,” she says.
Mayekiso adds that if you are looking to manage your sugar intake, control your calorie consumption, and do not over-eat it, especially flavoured yoghurt.
“The benefits of yoghurt, especially as a suggested natural remedy for yeast infections, are important for women.”
Zintle Mayekiso
READ NEXT: Sweet liberation: Cutting sugar for a healthier, happier you
Good for the gut
According to Monique Piderit, a registered dietitian and spokesperson for the Association for Dietetics in South Africa (Adsa), yoghurt production involves the fermentation of milk using beneficial bacteria, such as Lactobacillus bulgaricus and Streptococcus thermophilus, which are referred to as ‘live cultures’ or friendly bacteria.
She explains that these microorganisms are essential for gut health, supporting immune function and influencing mood. The probiotic effect of yoghurt also aids digestion.
“There is a wide range of studies that attest to the positive impact of regular consumption of yogurt. Notably, the country’s food-based dietary guidelines recommend daily consumption of yogurt, milk, and maas.”
She adds, “In yoghurt-making, the lactose in milk is broken down into lactic acid during fermentation.”
This significantly reduces the lactose content of yogurt, making it safe for consumption even by those with lactose intolerance, she says. Furthermore, she elaborates that the unique yoghurt fermentation process also improves product shelf life and ensures food safety.
Choose the right one
Mzansi people are spoiled for choice with a variety of yoghurt options, including Greek, plain, flavoured, or double cream, as well as children’s yoghurt and a range of yoghurts with different fat content, explains Piderit.
“Local and international studies show that regular consumption of yoghurt may reduce the risks of overweight and obesity, type 2 diabetes, hypertension, and cardiovascular disease.”
Registered dietitian Monique Piderit
Regarding gut health support, she says eating yoghurt regularly can make a difference by increasing microbial diversity and reducing chronic inflammation, which has far-reaching effects on your body’s overall resilience and mental well-being.
Be creative
Piderit suggests some creative ways to enjoy yoghurt even more:
- Yoghurt parfait: Layer plain yoghurt with fresh fruits and granola topped with chopped mint for a nutritious breakfast or snack.
- Yoghurt and seasonal fruit smoothie bowl: Blend yoghurt with seasonal fruits. Create alternate layers of nuts, seeds, and honey topped with the yoghurt fruit blend for a refreshing and satisfying meal.
- Spicy Greek yoghurt dip: Blend Greek-style yoghurt or double-cream yoghurt with herbs and add your favourite spices such as cumin and smoked paprika, as well as chillies, crushed garlic and a squeeze of lime for a flavourful dip. Enjoy with vegetable crudités such as cucumber wedges, celery stalks, mange tout, carrot sticks or baby tomatoes.
- Yoghurt smoothie: Quick and easy to prepare. blend plain yoghurt, a swirl of honey and any fruit, such as apple or banana slices, or whole berries. This nutrient-dense smoothie is perfect for on-the-go breakfast, school and work lunch boxes or as a healthy snack.
- Fruit yoghurt lollies – Try a blend of seasonal fresh fruit, and plain full-cream yoghurt with light touches of muscovado sugar, honey and vanilla extract for a delicious, healthy treat that the whole family will love.
ALSO READ: The sweet truth of yoghurt: Choosing healthy options for kids
Get the Health For Mzansi newsletter: Your bi-weekly dose of kasi health, wellness and self-care inspiration
