Yogurt is a delicious, creamy food that is made by fermenting milk. It is a good source of protein, calcium, and probiotics, which are live bacteria that are beneficial for gut health. Probiotics found in yogurt may help to improve digestion, boost immunity, and reduce inflammation. Yogurt is also a good choice for people who are lactose intolerant because the fermentation process breaks down the lactose, making it easier to digest.
Choose plain yogurts rather than those that are flavored or sweetened, as they often contain added sugar. When buying yogurt, check the label to make sure it contains live and active cultures. These are the beneficial bacteria that provide the health benefits associated with yogurt.
Yogurt is a versatile food that can be enjoyed in many different ways. It can be eaten plain, or used as a base for smoothies, sauces, or dips. It can also be used in baking or cooking to add creaminess and flavor.
Yogurt is a healthy choice for breakfast, snack time, or any time of day.
Following a single oral dose of 100 mg 14C-labeled yogurt powder in humans, peak plasma radioactivity was observed within 2 to 4 hours. The mean time to maximum concentration (Tmax) was 2.6 hours (range: 1.5 to 4 hours). The area under the curve (AUC) from 0-12 hours was 549 (±154) ng•h/mL. Radioactivity was eliminated primarily in the feces over a period of 96 hours with 72% of the administered dose recovered in the feces within 96 hours.
In another study in humans, following a single oral dose of 200 mg 14C-labeled yogurt powder, maximum plasma radioactivity levels were achieved within 6 hours. The mean Tmax was 5.5 hours (range: 4 to 6 hours). The AUC from 0-12 hours was 1052 (±262) ng•h/mL. Radioactivity was eliminated primarily in the feces over a period of 120 hours with 78% of the administered dose recovered within 120 hours.
In vitro studies have shown that yogurt powder is rapidly hydrolyzed by stomach acid to form lactic acid, which is then absorbed through the gastrointestinal tract and metabolized to carbon dioxide and water.
The bioavailability of yogurt powder has not been studied in humans. However, in vitro studies have shown that lactic acid, the major component of yogurt powder, is rapidly absorbed through the gastrointestinal tract.
POTENTIAL HEALTH BENEFITS
Yogurt has been traditionally consumed for its health benefits. Yogurt is a good source of protein, calcium, and probiotics, which are live bacteria that are beneficial for gut health. Probiotics found in yogurt may help to improve digestion, boost immunity, and reduce inflammation. Yogurt is also a good choice for people who are lactose intolerant because the fermentation process breaks down the lactose, making it easier to digest.
SIDE EFFECTS AND ADVERSE REACTIONS
The most common side effect of consuming yogurt is bloating or gas. This is due to the live bacteria in yogurt interacting with the gastrointestinal tract. These side effects are usually temporary and will resolve on their own.
If you have any concerns about consuming yogurt, please speak with your healthcare provider.
PRECAUTIONS AND WARNINGS
Consuming yogurt may help to reduce the risk of gastrointestinal infections. However, there is a small risk of contracting foodborne illnesses from consuming yogurt that has not been properly prepared or stored. Be sure to buy yogurt from a reputable source and to follow all food safety guidelines when handling and preparing it.
Pregnant women and young children should avoid consuming unpasteurized milk and products made from unpasteurized milk, including yogurt, as they may be at increased risk for foodborne illnesses.
Yogurt is a good source of calcium. Excessive consumption of calcium can lead to hypercalcemia, which is a condition characterized by high levels of calcium in the blood. Symptoms of hypercalcemia include nausea, vomiting, constipation, and kidney stones. If you have any concerns about your calcium intake, please speak with your healthcare provider.
There is no standard dose of yogurt. However, most people can safely consume up to two cups (500 mL) of yogurt per day. If you are pregnant or breastfeeding, it is best to speak with your healthcare provider before consuming yogurt.
There is no known danger from consuming too much yogurt. However, as with any food, it is possible to develop an allergy to yogurt. The most common symptom of a yogurt allergy is gastrointestinal distress, such as bloating, gas, or diarrhea. If you experience any severe symptoms after consuming yogurt, please seek medical attention immediately.