One of the benefits of yogurt comes from its having been fermented with good bacteria. This means some of the lactose in milk has been converted into glucose and lactic acid, making it more widely acceptable even sometimes by those who suffer from lactose-intolerance.
The specific recommendation of trying out organic full-fat yogurt is based on: (1) safety – the milk used comes from an animal that hasn’t been fed antibiotics and treated with hormones, and (2) more nutrition – full-fat (also known as whole) dairy contains more health supportive fatty acids such as conjugated linoleic acid (CLA).
Read on and discover the benefits of organic full-fat yogurt.
Organic Full-Fat Yogurt Benefits:
As it comes from milk, yogurt is an excellent source of calcium. A cup or around 240 grams of organic full-fat yogurt is enough to provide 48% of your body’s need for this important mineral. This healthy dairy product also has another way to give you stronger bones.
Lactoferrin is a protein that’s part of the body’s immune system but it’s also present in bodily secretions like milk and therefore it’s also in yogurt. One of its main functions is to transport iron. Recent research has found that it also stimulates osteoblasts and chondrocytes, the cells that build bone and cartilage respectively. The protein doesn’t just increase activity but extends the life cycle of these bone-building cells. In addition to that, lactoferrin is able to suppress the formation of osteoclasts, the cells that break down bone.
The presence of this protein and other probiotic components in yogurt gives it the ability to boost the immune system. One study that delved into the immunity boosting effects of daily yogurt consumption found positive results. Both conventional and yogurt with live culture were used and the results showed a noticeable increase in lymphocytes (a type of white blood cell), with the probiotic yogurt presenting the highest increase.
Yogurt is good for the digestive system because of the protection it can provide against certain conditions. Lactobacillus acidophilus and Bifidobacterium lactis are two types of good bacteria in yogurt that can help eradicate a harmful microbe that can cause ulcer called Helicobacter pylori. Another long-term study meanwhile has been able to look into how conjugated linoleic acid can reduce the risk of developing colorectal cancer. The initial findings indicate that at least 4 servings of full-fat dairy foods can lower the risk by at least 41%.
Organic Full-Fat Yogurt Practical Uses:
It is not that difficult to actually make your own organic full-fat yogurt in the kitchen. Of course the main material, fresh whole milk, has to be certified organic. Although cow’s milk is the usual choice, there are other options such as goat’s milk or for certain types of vegetarians, almond or soy milk.
The other important ingredient is yogurt starter which contains the active bacterial culture that will turn the milk into yogurt. There are varieties of starters that can produce different results in terms of taste and thickness. There are even starters that are specially made for non-dairy milk.
The process always begins with gradually heating the milk to near boiling (around 80 degrees Celsius). Only after it’s been left to cool down to about 40 degrees is the starter culture introduced. It usually takes about 6-12 hours for the milk to be fully inoculated. While there are specialized yogurt maker appliances that can make the whole process easier, you really just need a bowl, a pan and a fine mesh strainer if you’re just going to make small batches for personal consumption.
In the next post, I’ll tell you the pros and cons of soaked legumes (beans and lentils) in your quest to Become Superhuman.
In the meantime, if you care to jump ahead, here is a complete listing of the grains and legumes on Superhuman Food Pyramid:
• GMO Corn
• Soy Nuts
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