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• Reap the proven benefits of yogurt with a delicious berry smoothie

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Photo by Anne-Marie Cheely A photo illustration of yogurt with mixed berries. (Photo by Anne-Marie Cheely, Buzz Photographer)

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Yogurt was introduced to America in 1929 from an immigrant family business on a Massachusetts farm. Nearly 80 years later, yogurt is still popular among Americans.

Susan Brewer, professor of food science and registered dietician, explained how milk is converted into yogurt. “It is exposed to acid, usually lactic, through two possible ways: You can add acid directly or add a living bacterial culture which uses milk sugar and converts it to acid which then causes the proteins in the milk to coagulate and thicken.”

Yogurt with active culture literally means the bacteria are still alive within the product. From a health perspective, yogurt with active culture benefits our digestive tract. Brewer noted this is especially helpful after the flu or treatment with antibiotics because it kills the natural bacteria in our intestines. Researchers have studied a possible link between active culture yogurt enhancing the body’s immune system, and even helping to fight types of cancer. For those that are lactose intolerant, active cultures can break down lactose in milk. This allows people to eat yogurt, receive the nutrients and avoid the side effects of cramping, bloating associated with eating the typical milk product.

“Live cultures can help re-balance the microbiological environment and discourage unwanted bacteria from taking up residence,” explained Brewer.

Manufacturers fill the yogurt aisles with various flavors and brands that occasionally make it difficult to distinguish yogurts. Initially all yogurts contain live and active cultures, but some are heated after they are made which destroy the cultures. Fortunately, the National Yogurt Association (NYA) established its own criteria for live and active culture yogurt with its Live & Active Culture seal program. Manufacturers can carry the seal, if refrigerated yogurt products contain at least 100 million cultures per gram at the time of production.

As for the primary health benefits, protein and calcium from the milk are present along with added vitamins A and D. Many varieties come in "lite" or "fat free" versions.

While yogurt flavors range from strawberry banana to vanilla, you can add fruit or granola to spice up your breakfast or snack. However, Brewer advises to keep in mind what nutrients are being contributed. “Blueberries and strawberries are a good choice unlike crumbled up cookies.”

You may think a downside to yogurt is the sugar, but naturally fermented yogurt is low in sugar because the bacteria have consumed it. Brewer points out that it is fairly tart so a sweetener is added.

“You need to read the label. Often the fruit flavored ones have a fair amount of sugar added. If that's the way you prefer it, buy plain yogurt and add some fresh or frozen fruit to it.”

Plain yogurt is usually cheaper in bigger containers, which is an added benefit.

Whether or not yogurt is a light snack or part of your morning meal, Brewer said,

“Yogurt is a really good way to get a serving from the dairy group into your diet—a lot of the varieties seem more like dessert or ice cream, without all the fat,”

One of the main ingredients in smoothies is yogurt. Try out this “berrylicious” smoothie recipe courtesy of StonyField.com for a cool snack.

Three-Berry Smoothie

Ingredients
1 cup Strawberry yogurt

1 cup Cranberry juice
1 cup Strawberries (or any type of fresh seasonal berries)
1 cup Frozen strawberries or blueberries

Directions
Put all ingredients into the blender and blend to the consistency you like. The frozen berries serve as your ice. You can add wheatgerm for more fiber in the morning.