The different types of yogurt and their probiotics
Probiotics are beneficial living microbes that can improve your overall health. Consuming yogurt can help increase the probiotics in your diet, although some types are more effective than others.
Yogurt is made by introducing bacteria to milk and allowing it to ferment until the bacteria produce lactic acid, giving yogurt its distinct flavor.
In addition to probiotics, yogurt, especially varieties with higher protein content, can help you feel full for longer periods.
Continue reading to discover more about the probiotics found in kefir and various types of yogurt.
Here at ZOE, we believe that selecting the right foods for your body is crucial for enhancing your overall health.
Through the ZOE at-home test, we can analyze your unique blood sugar and blood fat responses, as well as the composition of beneficial and harmful bacteria in your gut microbiome.
Based on this information, we can provide personalized nutrition guidance tailored to your body and long-term health and weight goals.
To get started, take our complimentary quiz.
How to Determine if Yogurt Contains Probiotics
The FDA mandates that all yogurt manufacturers incorporate probiotic bacteria known as Streptococcus thermophilus and Lactobacillus bulgaricus. However, not all yogurts on the market are rich in these beneficial microbes, as certain manufacturing processes may eliminate them.
According to the FDA, products labeled with "contains live and active cultures" must have a minimum of 100 million living bacteria or colony forming units per gram at the time of production. Additionally, there should be a reasonable expectation that at least 10 million bacteria remain viable until the product's expiration date.
Yogurts bearing a "live active cultures" (LAC) seal must contain at least 100 million cultures per gram during manufacturing. While other products may still contain live probiotics, this seal is not obligatory.
Some manufacturers may introduce additional probiotic bacteria to their products, such as Bifidobacterium and various strains of Lactobacillus. It is essential to scrutinize labels, irrespective of your yogurt preferences, to look for:
The presence of "live and active cultures" on the label
A LAC seal
The names of bacteria like Lactobacillus, Streptococcus, and Bifidobacterium
Avoid yogurt that has undergone heat treatment, as this process can eliminate beneficial bacteria. Similarly, steer clear of products labeled "does not contain live and active cultures."
Below are eight recommended yogurts and other fermented dairy products based on their probiotic content.
1. Kefir
Kefir, a fermented dairy product, is typically less viscous and more tangy than yogurt. It is produced using clusters of microbes called kefir grains, which ferment milk and enhance its nutritional profile.
Kefir may offer various health benefits beyond promoting gut health, including improving blood pressure, cholesterol levels, and blood sugar control.
2. Regular Yogurt
To make regular yogurt, manufacturers introduce Streptococcus thermophilus and Lactobacillus bulgaricus to warm pasteurized milk and allow it to ferment. The resulting yogurt contains live probiotic bacteria unless subjected to heat treatment.
When selecting yogurt, opt for varieties labeled with "live and active cultures" and specifying the bacterial strains present.
3. Greek Yogurt
Greek yogurt, known for its thicker texture and tangier flavor, is produced by straining regular yogurt to remove whey. This process yields a creamier product with higher protein content and less sugar compared to regular yogurt.
Greek yogurt typically contains probiotics, as indicated by labels advertising "live and active cultures."
4. Icelandic Yogurt
Also known as skyr, Icelandic yogurt is a thick, creamy fermented skim-milk cheese made with heirloom Icelandic bacterial cultures. It boasts a higher protein content and contains probiotic strains similar to regular and Greek yogurt.
5. French Yogurt
French yogurt, set in small pots after fermentation, offers a firmer texture than regular yogurt. The probiotics present are usually Lactobacillus bulgaricus and Streptococcus thermophilus, with some brands incorporating additional bacterial strains.
6. Australian Yogurt
Australian yogurt, typically made with whole milk and fermented longer than regular yogurt, contains probiotic strains like Lactobacillus bulgaricus and Streptococcus thermophilus, with some products also including other beneficial bacteria.
7. Lactose-Free Yogurt
Lactose-free yogurt, formulated for individuals with lactose intolerance, contains enzymes to break down lactose into simpler sugars for easier digestion. Like regular yogurt, it contains starter cultures like Streptococcus thermophilus and Lactobacillus bulgaricus, along with other probiotic strains.
8. Dairy-Free Yogurt
Dairy-free yogurts, crafted from plant-based milks, undergo fermentation with bacterial starter cultures to mimic the texture and flavor of traditional yogurt. Ensure that dairy-free yogurts labeled with live and active cultures contain probiotics.
Conclusion
Various types of yogurt, along with kefir, offer probiotic benefits. While kefir contains a higher concentration of active cultures, traditional yogurt options like regular, Greek, Icelandic, French, Australian, lactose-free, and dairy-free yogurts can also serve as probiotic sources.
Each type of yogurt undergoes a unique fermentation process involving probiotics, making them valuable additions to a healthy diet. Remember to check labels to confirm the presence of live cultures in your chosen yogurt, and opt for varieties rich in protein for sustained satiety.
At ZOE, we understand that dietary needs vary from person to person.
By utilizing the ZOE at-home test, we can assess your individual blood sugar and blood fat responses, along with the composition of beneficial bacteria in your gut microbiome.
Based on this data, we can provide personalized nutrition recommendations tailored to your unique needs.
Begin your journey by taking our complimentary quiz today.
