Probiotic bacteria have been shown to improve the digestion of lactose, lessening the symptoms of lactose intolerance ( 43, 44). Several studies suggest that regular consumption of yogurt fermented with bifidobacterium may reduce constipation ( 40, 41, 42). Probiotics may help treat diarrhea caused by antibiotics ( 35, 36, 37, 38, 39). Fermented milk containing bifidobacterium may promote digestive well-being and relieve the symptoms of irritable bowel syndrome (IBS) ( 33, 34). Bifidobacteria can synthesize or make available many kinds of vitamins, including thiamine, niacin, folate, and vitamins B6, B12, and K ( 22). Regular intake of certain types of probiotics and fermented milk products may lower blood cholesterol ( 28, 29, 30, 31, 32). Studies indicate that probiotic bacteria may promote enhanced immunity ( 23, 24, 25, 26, 27). Probiotics have many beneficial health effects, depending on the species and the amount taken. The main probiotics in fermented milk products are lactic acid bacteria and bifidobacteria ( 22). These friendly bacteria are found in fermented milk products, such as yogurt with live and active cultures ( 21). Probiotics are live bacteria that have beneficial health effects. Many brands are also high in added sugar and flavorings. Yogurt is a great source of high-quality protein, offers various amounts of fat, and contains small amounts of lactose. Most yogurts also contain considerable amounts of added sweeteners - usually sucrose (white sugar) - alongside various flavorings.Īs a result, the amount of sugar in yogurt is highly variable and may range from 4.7% to 18.6% or higher ( 1, 16).

The glucose is mostly converted to lactic acid, the substance that contributes the sour flavor to yogurt and other fermented milk products ( 15). When lactose is broken down, it forms galactose and glucose. This is because bacterial fermentation results in lactose breakdown. However, the lactose content of yogurt is lower than in milk. CarbsĬarbs in plain yogurt occur mainly as simple sugars called lactose (milk sugar) and galactose. Researchers believe that CLA has various health benefits - but taking large doses of CLA supplements may have harmful metabolic consequences ( 11, 12, 13, 14). Yogurt may have even more CLA than milk ( 9, 10). The most abundant ruminant trans fats in yogurt are vaccenic acid and conjugated linoleic acid (CLA). Unlike trans fats found in some processed food products, ruminant trans fats are considered beneficial. Yogurt hosts trans fats called ruminant trans fats or dairy trans fats. Milk fat is unique because it provides as many as 400 different types of fatty acids ( 9). Most of the fat in yogurt is saturated (70%), but it also contains a fair amount of monounsaturated fat. The fat content can range from 0.4% in nonfat yogurt to 3.3% or more in full-fat yogurt ( 1, 8). Most yogurt sold in the United States is either low-fat or fat-free ( 2). Yogurt can be produced from all kinds of milk - whole, low-fat, or fat-free. The amount of fat in yogurt depends on the type of milk it’s made from. In addition, consumption of whey protein supplements may provide various health benefits, promoting weight loss and lower blood pressure ( 6, 7). Whey protein has long been popular amongst bodybuilders and athletes. It is very high in branched-chain amino acids (BCAAs), such as valine, leucine, and isoleucine. Whey accounts for 20% of the protein in yogurt. Alpha-casein is the most abundant.Ĭasein increases your absorption of minerals like calcium and phosphorus and promotes lower blood pressure ( 3, 4, 5). Most of the proteins in yogurt (80%) are caseins.

Water-soluble milk proteins are called whey proteins, whereas insoluble milk proteins are called caseins.īoth casein and whey are nutritionally excellent, rich in essential amino acids, and easy to digest. Protein in yogurt is either whey or casein, depending on its solubility in water. The protein content of commercial yogurt is sometimes higher than in milk because dry milk may be added to yogurt during processing ( 2). One cup (245 grams) of plain yogurt made from whole milk packs about 8.5 grams of protein.

Nonfat milk nutrition facts