As you've probably heard, probiotics are one of the most important factors that help to control the immune system. It is estimated that 70% of the immune system resides in our gut. Furthermore, many health conditions relate to your gut flora.
Most people "think" they obtain enough health-boosting probiotics from yogurt as they eat yogurt almost every day. Unfortunately, there are some issues with yogurt that you should know.
Issue # 1
You should know that not all brands of yogurt contain probiotics also called live cultures. All yogurts found in America, Canada and US, are made from pasteurized milk. This is not a problem if the live cultures are added to milk after pasteurization. The live and active cultures will help you to digest yogurt easier than regular milk. This type of yogurt has also reduced amount of lactose content due to the consumption of lactose by the active bacteria. This is a great benefit to those people who have minor sensitivity to lactose. However, if somebody is severely sensitive to lactose should not consume any type of yogurt.
Unfortunately, some dairy plants pasteurize the yogurt after it's been fermented (cultured) which destroys the beneficial probiotics. Therefore, in store you should always read the label and look for "live and active cultures”.
Issue # 2
Many yogurts are sweetened with sugar, corn syrup, aspartame or splenda also known as sucralose. You should know that sucralose destroys probiotics! Any yogurt sweetened with this sweetener will most likely have much lower content of probiotic.
I always recommend unsweetened plain yogurt or plain Greek yogurt. If extra sweetness is needed I am advising to add stevia or natural sweetener.
Personally, I prefer full-fat not skim 0% yogurt. The extra fat satisfies the appetite and cravings so less is eaten in the day. The fat fracture of the yogurt is very healthy. It contains omega-3 fats, vital and essential to our health; powerful vitamin K2, necessary for healthy heart and bones and CLA that reduces the risk of cancer and helps to decrease body fat.
Issue # 3
Generally, yogurt is not necessarily the best source of probiotics, both in terms of quantity and variety of strains. Variety is the key when it comes to the overall power of probiotics for your immunity and digestion. On the market you can purchase another dairy product, called kefir, richer in probiotics.
In my practice I’ve noticed that many people do not know what kefir is.
Here is my explaination.
Kefir and yogurt are two different products.
Yogurt contains about 2 to 3 strains of probiotics and 1 Billion to 5 Billion CFU's per cup of probiotics. Most commercial yogurts are cultured for only 3-6 hours resulting in a high content of lactose. As you already read many people are lactose intolerant.
Kefir (pronounced kee-fer) originated from the Caucasus Mountains in Eastern Europe. It's believed that the name came from the Turkish word "keif" which means “good feeling”.
The drink is made either with kefir grains or a powdered kefir starter. The grains aren't an actual grain like wheat or rye, but are made of bacteria and yeast.
Kefir is generally of a thinner consistency than yogurt. It’s a cultured milk product with a tart and even sour taste that may contain more than 10 to 20 strains of probiotics. Kefir contains from 7 Billion to even 50 Billion CFU's per cup of probiotics depending on the brand and type.
It is generally cultured for 12-24 or even 48 hours, increasing its probiotic content and making it easier to digest than regular milk or yogurt.
Kefir is a great addition to shakes boosting the immune and digestive systems that you can't obtain from almond milk. But this is not only the benefit of kefir. Do you know that sleepy, relaxed feeling you get after a turkey dinner on Thanksgiving? That’s thanks to an amino acid known as tryptophan. The same amino acid is found in kefir, which means it actually can have a relaxing effect.
If you want to make your own kefir, it’s easy and here is how:
You do not need to maintain a constant temperature like with homemade yogurt.
Add the grains to milk (not boiled), set it in a pantry or counter-top for 12-24 or 48 hours and here it is - Kefir!
Strain out the grains and place the finished kefir in the fridge.
Reuse the grains again in a new batch of milk. You don’t need to rinse the grains but if you do rinse them, make sure not to rinse with chlorinated water – it will destroy the kefir.
If you need to slow down the process or you are planning to leave town for a week, put the grains in milk and leave them in the fridge while you are gone. With each subsequent batch your kefir grains will grow and you can share them with friends and family.
I absolutely like that part – what a way to build a group of healthy people!
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Maria Pawlicka, BAA, M.Sc., CNP
Certified and Registered Nutritionist
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