 The goodness of yogurt
You are what you eat. Some of the gravest health problems can be caused by food and yet, food can also be a cure for many an ailment. This column is all about food that will work towards your good health. Each week I’ll take a common food item from your kitchen, and show you the wonders it can do for you.
Add a spoonful of curd to a pot of boiled and cooled milk. The three musketeers viz. lactobacillus bulgaricus, lactobacillus acidophilus and streptococuss thermophilus get into furious action. They produce enzymes that coagulate and ferment the lactose in milk into lactic acid. This action curdles the milk and you end up with a pot of curd.
What’s so great about this biochemical reaction, that too involving bacteria with convoluted names?
Yogurt or curd is one of the world’s healthiest yet simplest foods and that makes it the star of this week.
History
 Indians have been consuming yogurt for centuries now as a part of their traditional diets. For ex. ask a South Indian what his comfort food is and nine times on ten you’ll get the answer-‘Thayir sadam’ or curd rice. Yogurt has also been a staple food in the Middle East, south-eastern Europe since ancient times.
Gandhiji, concerned about the health of our people then, had strongly advocated the virtues of yogurt in his book Diet Reform. Bulgarians attribute their good health and longevity in part to their daily intake of yogurt. The Greeks felt that yogurt had therapeutic qualities for diseases caused by intestinal disorders.
The role of fermented milk in human diet was known even in Vedic times. But, the scientific interest in this area was boosted after the publication of the book titled The Prolongation of Life by E Metchinkoff in 1908. It was his belief that if people ate yogurt regularly, they could live to be well over 100 years old.
If bacteria are a much disliked species the world over, how is it that the bacteria in yogurt are good for your health? Probiotics is the same given for such supplements containing potentially beneficial bacteria or yeast. Lactic acid bacteria found in yogurt are the most common
Probiotics.
Nutri-Meter
Rich in 10 vital nutrients like calcium, phosphorus, Vitamins B2, B12, B5, iodine, zinc, potassium, protein and molybdenum. The live bacterial cultures in yogurt are another great nutritional advantage.
Yogurt in Ayurveda
In Ayurveda, indications and contra-indications to use curd have been described depending upon the climatic conditions, personalities and the types of the disease. For ex. the first half of winter is the best time to use curd, but is advised not to be used during the rainy season. Curd is best taken before sunset as it is known to produce kapha if taken at night.
9 reasons to eat more yogurt
1.Eat your way to fat-loss. International Journal of Obesity indicates that adding one or two servings of yogurt to your daily diet can help you maximize loss of fat and minimise loss of muscle.
2.Calcium in yogurt makes this a bone-building food. Also, lactoferrin in yogurt increases the growth and activity of cells that build bone.
3.H.Pylori is the bacterium that is responsible for most stomach ulcers. The friendly bacteria in yogurt have the ability to completely block the activity of these ulcer-causing bacteria, thereby offering protection from ulcers.
4.Regular consumption of yogurt is proven to reduce vaginal yeast infections in women.
5.American Journal of Clinical Nutrition indicates that full-fat dairy foods like milk, cheese and yogurt may considerably reduce the risk of colorectal cancer. These dairy products are rich in a number of cancer preventing factors.
6.The friendly bacteria in yogurt have been proven to have a remarkable effect on arthritis, both preventive and curative.
7.Consuming less than half-a-cup of yogurt twice a day, reduces the level of hydrogen sulphide that is responsible for bad breath. It also eliminates tongue-coating bacteria and reduces dental plaque formation, cavities, and the risk for gum disease.
8.Yogurt is the solution for people with lactose intolerance, who cannot digest lactose, a sugar in milk products, due to enzyme deficiency. The condition is very common except among people of European ancestry. For the lactose intolerant, dairy products containing significant amounts of lactose cause diarrhoea, abdominal cramps, and nausea.
9.Live bacteria for a longer life - Studies have proven that yogurt containing live bacterial cultures boost immunity and increase lifespan.
More ways to use yogurt in your diet
-
A bowl of fresh curd and fruits is a great way to kickstart your day.
-
A simple dressing of curds, salt, pepper and coriander goes with any fresh greens salad.
-
Use yogurt instead of fresh cream to
thicken gravies in a healthier way.
-
Mix curds into healthier grains like broken wheat (lapsi), oats and brown rice to get a high-fibre, healthier version of ‘curd-rice’.
-
Boiled vegetables like cauliflower, peas or fruits like banana, pomegranate when mixed with curds makes an interesting
raita.
-
Make fluffy pancakes for breakfast by mixing flour into buttermilk and adding a fruit of your choice.
-
Mix a generous spoonful of curd into the atta while binding dough for chapattis. This not only adds nutrition but also makes the chapattis softer and fluffier.
-
Buttermilk spiced with ginger, green chillies and pepper is a healthy alternative to colas (See recipe below)
Recipe for your health-food file
Masala Mor
This is a great drink to beat the heat. It also serves as an appetising drink. Almost every Indian state has it’s own version.
Since it’s mostly water, masala mor is the best tasting low-cal drink you can have. It can pose a stiff challenge to the cloying sweetness and zero-nutrition of diet colas.
 |
Ingredients to make 4 glasses
1 cup thick curds
5 cups water
½ inch piece fresh ginger
1 green chilli
1 tbsp chopped coriander
3-4 curry leaves
Sea salt/ Rock salt to taste
¼ tsp mustard seeds
Pinch of asafoetida (optional)
Oil for tadka |
Method:
1.Beat the curds to a smooth paste. Mix the water into it to make thin buttermilk.
2.With a mortar-pestle, pound the ginger and chillies with some salt. Add this and the coriander to the buttermilk.
3.Pop the mustard seeds and curry leaves in a little oil and put it into the mor.
4.Add a pinch of asafoetida and mix well using a churner. It’s best left to chill and soak up the flavours for about 30 minutes.
5.Enjoy your tall glass of masala mor. |
Yogurt picture courtesy Wikipedia
Disclaimer:
The contents of this column such as text, images, recipe recommendations and other materials are for informational purposes only. The content is not intended to be a substitute for professional healthcare advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider for any health problem or medical condition.
Dr Nandita Iyer
(The author is a qualified medical doctor, an enthusiastic writer and a passionate cook. She will try and answer any article-related queries, which can be posted in the comments section.)
|
