Dairy foods include a range of food and beverage products that make up classic combinations: cereal with milk, cheese and crackers, yogurt and berries, ice cream sundaes. While ice cream and cream cheese are examples of indulgent dairy foods that are viewed as every-so-often treats, a lack of clarity exists over other dairy foods that offer protein, calcium, vitamin D, and other healthful nutrients. Is cheese a healthy food? Is non/low-fat milk and yogurt better for the heart than full-fat versions? Traditionally, whole milk dairy products have been viewed as the less healthful choice because of their predominant type of fat—saturated fat.
Saturated fats were targeted in the 1970s and 1980s as potentially causing harm to health. The Dietary Guidelines for Americans in 1980 recommended choosing non/low-fat dairy foods in place of full-fat versions (except for young children). In 2010, the Healthy, Hunger-Free Kids Act required schools in the U.S. to replace whole milk with non/low-fat unflavored milk or non-fat flavored milk. Sales of low-fat and fat-free milks, yogurts, and cheeses skyrocketed despite complaints about their lack of flavor and satisfaction. The 2015-2020 Dietary Guidelines recommend three 1-cup (8 ounce) servings of non/low-fat milk or similar amounts of low-fat cheese, yogurt, or other dairy foods for adults and children over 9 years old to increase calcium intake and reduce the risk of bone fractures. [1]
To the surprise of many, research in the 2000s defied these longstanding guidelines to suggest that full-fat dairy foods might be just as healthful as their lower-fat counterparts, provoking scientists to look more closely at all dairy products. Upon closer examination, they realized that dairy foods are not one in the same. The fermentation process required to make cheese and yogurt may impart unique health benefits as well as improved digestibility from a lower lactose content. That said, howpeople eat dairy is important to consider. Take cheese for example: is it consumed melted on fast-food burgers, pasta, and pizza that are already high in refined carbohydrate, sodium, and saturated fat? Or is it served in thin wedges, eaten with fresh fruit as a snack or dessert? Another key point is frequency and amount. If people drink several glasses of low-fat milk or snack on reduced-fat cheese throughout the day, they might end up eating as much saturated fat (or more) than if they had consumed one glass of whole milk or serving of full-fat cheese.
These questions are important to consider when reviewing scientific research on dairy foods.
Source Of:
What is Lactose, and What Causes Lactose Intolerance?
Dairy foods like milk, ice cream, cream, and soft cheeses like cottage and ricotta are high in lactose. Yogurt and aged cheeses are low in lactose because their production involves fermentation by natural bacteria that break down and consume the lactose. This is why some people with lactose intolerance may be able to safely consume some types of cheese and yogurt without side effects. Lactaid pills are a commercial product that contains the lactase enzyme that breaks down lactose, and can be taken before meals containing dairy to help reduce uncomfortable side effects. Lactaid milk is cow’s milk that contains the lactase enzyme so the product is very low in lactose.
Dairy and Health
The nutrients and types of fat in dairy are involved with bone health, cardiovascular disease, and other conditions. Calcium, vitamin D, and phosphorus are important for bone building, and the high potassium content of dairy foods can help lower blood pressure.
Studies on dairy have limitations that may be a cause of seemingly conflicting findings. In observational studies, people who consume a high amount of milk may be different from those who do not in ways that are not fully captured by statistical adjustments. Randomized clinical trials tend to be short in duration with a small number of participants, making it difficult to see possible effects of dairy intake on chronic diseases like heart disease and bone fractures that take years to develop. Thus, longer-term epidemiological studies may provide additional insights.
For Your Health and the Planet’s Health
The production of dairy foods places considerable demand on land, water, and other natural resources, and dairy-producing ruminant animals like cattle, sheep, and goats generate methane—a powerful greenhouse gas. In identifying a dietary pattern both healthy for people and sustainable for the planet, the “planetary health diet” sets the target for dairy foods at 250 grams per day (with a range of 0 to 500 grams per day). 250 grams is about one (8-ounce) cup of milk, yogurt, or equivalent amounts of cheese (because milk is about 90% water, this amounts to about 1 oz of hard cheese). If everyone were to consume 2 servings of dairy per day, climate change would be difficult to control. [26]
Bottom Line
Both full-fat and non/low-fat dairy foods can be good sources of protein, calcium, B vitamins, and vitamin D. Dairy foods that undergo fermentation, such as yogurt and some cheeses, are lower in lactose and contain healthful gut bacteria that may benefit digestive health. However, the nutrients in milk can be found in other foods and therefore is not an essential food even for the normal growth and development in children and for the prevention of health conditions like bone fractures.
Although full-fat dairy foods are high in saturated fat, whether full-fat dairy is more harmful (or more beneficial) to health than non/low-fat dairy will depend on the sources calories that replace the dairy fat. If this is sugar there may be little difference, but if this is unsaturated fat (such as in nuts or plant oils), the lower fat version would be better. The total amount of dairy consumption is also important; at only one serving per day, the amount of fat would not be important, whereas it would with 3 or more servings per day. Thus, while more research emerges, the type of dairy one incorporates into their dietary pattern can be a matter of personal preference. Some people enjoy using non-fat milk in their cereal or eating a low-fat Greek yogurt. Others may find that choosing a richer full-fat yogurt as an afternoon snack works well to prevent extra snacking before dinner. The overall dietary pattern is key, and creating a balanced plate allows for 0 to 2 servings daily of dairy (of any type) can be healthy.
The recommendations for dairy foods from the Dietary Guidelines for Americans 2015-2020 are based on short-term clinical trials that have shown that higher intakes of calcium result in small increases in bone mineral density. However, after one year the differences in bone density are not significant compared with a placebo. [2] Meta-analyses of prospective studies have not found an association of total dairy food intake and hip fracture risk. [3,4]
The effects of dairy foods are of special interest with children due to calcium and vitamin D playing an important role in bone growth. These nutrients are essential, but the critical question is the amount needed to minimize bone fracture risk.
- A randomized controlled trial followed 240 girls and boys between the ages of 9-16 years for 18 months who had a lower dairy intake at baseline (less than 800 mg of calcium daily). It found no differences in bone mineral density in children who ate up to 3 servings versus 2 servings of dairy daily. [5] These findings suggest that more than two servings per day will not increase bone mineral density.
- A large cohort study following 96,000 men and women over 22 years did not find that greater intakes of milk during teenage years was associated with a lower risk of hip fractures later in life. [6] In fact, each additional glass of milk per day during teenage years was associated with a 9% greater risk of hip fracture in men. Part of this risk was related to a taller height, an independent risk factor for hip fractures. No association was found in teenage girls.
Sometimes research looks at calcium intakes compared with calcium balance (how much calcium is eaten from foods and supplements compared with how much calcium is lost by the body). Calcium balance is positive during growing phases, such as in childhood and adolescence. Calcium balance is negative in the elderly, when the risk of bone loss increases. Studies have found that amount of calcium needed to achieve positive calcium balance varies among groups of people. Although the U.S. recommendation of about 3 cups daily of milk or dairy foods daily provides about 900-1000 mg calcium, some studies have shown that children and adults can achieve positive calcium balance with as little as 400 mg daily. [7,8]
More than half of the type of fat in dairy is saturated, which is a known risk factor for heart disease and the reason why the Dietary Guidelines for Americans recommends only non/low-fat dairy products. However, removing one type of food from the diet usually means replacing it with another. Swapping saturated fat with low-fat foods but also possibly more refined carbohydrates may help to lower LDL “bad” cholesterol but can raise triglycerides, a different risk factor for cardiovascular disease. High blood levels of triglycerides can lead to hardening of the arteries.
- Based on large cohort studies, dairy foods appear protective from cardiovascular disease compared with similar servings of red meat or refined carbohydrates. However, an increased risk of cardiovascular disease is seen eating dairy foods in comparison with fish, nuts, or unsaturated fats. The results were similar with full-fat versus low-fat dairy. [9-11]
- The PURE (Prospective Urban Rural Epidemiology) study, a large multinational cohort following more than 136,000 participants from 21 countries for nine years looked at the relationship between dairy intake and mortality and cardiovascular disease. [12] It found that a higher intake of dairy (2+ servings daily), specifically milk and cheese, compared with no intake was associated with a 17% lower risk of death from any cause and 14% lower risk of cardiovascular disease and 34% lower risk of stroke. A higher intake of saturated fat from dairy sources was not associated with death or CVD. The PURE study included primarily low-income and middle-income countries where refined carbohydrates are a greater part of the diet and dairy foods are less commonly eaten. Therefore, in countries where food variety is more limited, adding a moderate amount of dairy may show a benefit with cardiovascular health if it replaces carbohydrate in the diet.
The evidence on dairy foods and their relation to type 2 diabetes mellitus (T2DM) is inconclusive. While population studies on total dairy intake tend to show little or no association with T2DM, closer evaluations of specific foods like yogurt suggest a possible protective effect. The protein and probiotics in yogurt may help to lower blood glucose and affect gut microbiota that prevents weight gain. [13]
- A meta-analysis of 22 cohort studies with more than 579,000 individuals found a weak association between higher total dairy intake (both full-fat and low-fat types) and lower risk of T2DM. [14] When specifically looking at yogurt, the study found a stronger association of reduced diabetes risk with moderate intakes.
- A prospective study of three large cohorts of 194,458 men and women from the Health Professionals Follow-up Study and the Nurses’ Health Study I and II found that total dairy intake including high and low-fat dairy was not associated with risk of T2DM. [15] However, one serving of yogurt daily was associated with a 17% reduced risk of diabetes.
The types of saturated fats in dairy have also gained greater attention, as some types of saturated fatty acids in dairy are different than those in red meat, and may have a more neutral effect on blood cholesterol. A study of 3,333 adults from the Nurses’ Health Study and Health Professional’s Follow-up Study assessed the participants’ blood levels of various dairy fatty acids. [16] It found that higher blood levels of these saturated fatty acids were associated with less incidents of T2DM. However, it is possible the metabolic abnormalities that precede the diagnosis of T2DM by many years may have affected the blood levels of these fatty acids.
It has been speculated that although full-fat dairy contains more calories and fat than reduced-fat dairy, full-fat versions may taste better and be more filling. This in turn might prevent extra snacking between meals or even eating less over the course of a day. However, randomized clinical trials have not shown an overall effect of dairy foods on weight loss or body weight changes. [17] In a large prospective study of three cohorts of men and women, intakes of low-fat and whole milk and cheese had no association with weight changes, though yogurt in the diet was associated with less weight gain over time. [18]
The fat in dairy foods contains estrogenic hormones that are associated with a higher risk of some hormone-related cancers. High amounts of dairy foods in the diet have been associated with certain cancers, including endometrial and prostate, but with a lower risk of colorectal cancer. Findings for breast cancer have not been consistent [8].
- A prospective study of 68,019 women found that total dairy intake was associated with a greater risk of endometrial cancer among postmenopausal women who were not receiving hormone therapy, [19] a finding possibly related to the sex-hormone content of dairy products.
- A prospective study of 926 men from the Physicians’ Health Study diagnosed with non-metastatic prostate cancer and followed for up to 10 years looked at dairy intake in relation to cancer deaths. [20] Men eating three or more servings daily of total dairy products had a 76% increased risk of deaths from all causes and 141% increased risk of death from prostate cancer compared with those who ate less than one dairy food a day. There was little difference in risk between high-fat and low-fat dairy.
- A 2014 meta-analysis found that high intakes of dairy products, milk, low-fat milk, cheese, and total, dietary, and dairy calcium, but not supplemental or nondairy calcium, may increase total prostate cancer risk. According to the authors, the results suggest that other components of dairy foods rather than fat and calcium may increase prostate cancer risk. [21]
- The World Cancer Research Fund reports strong evidence that dairy foods decrease the risk of colorectal cancer. This is likely due, at least in part, to their high content of calcium. [22] A study following 477,122 men and women for 11 years looked at whole-fat and low-fat dairy foods and colorectal cancer; it did not find a difference in the apparent protective effect of dairy foods based on the fat content. [23]
- In one prospective study of 52,795 North American women, higher intakes of milk (but not cheese or yogurt) were associated with greater risk of breast cancer. [24] However, in another study of diets in adolescents, milk intake was shown to be unrelated to a future risk of breast cancer. [25]
Milk is the liquid produced by the mammary glands of mammals, including humans. Breast milk is the preferred food for infants, as it is well-tolerated while their digestive tracts develop and mature. Dairy milk may be introduced at later ages if tolerated well. Although dairy milk may come from any mammal, cows, goats, buffalo, and sheep are common producers. This section will focus on dairy milk from cows, and briefly discuss non-dairy plant milk alternatives.
Whole cow’s milk contains about 87% water. The remaining 13% contains protein, fat, carbohydrates, vitamins, and minerals. Processing techniques remove fat to produce lower fat varieties: “reduced fat” contains 2% milkfat, “lowfat” contains 1% milkfat, and “nonfat” or “skim” has virtually no milkfat. Cows are often pregnant while they are milked, so dairy milk contains hormones like insulin-like growth factor-1 (IGF-1), estrogens, and progestins. Some cows are given additional hormones to increase milk production.
Source Of
Calcium
Protein
Vitamin B2 (riboflavin)
Vitamin B12
Potassium
Phosphorus
Vitamin A and Vitamin D (added during processing)
Milk and Health
The Dietary Guidelines for Americans recommends including three 8-ounce servings of milk daily (or equal portions of other dairy foods like cheese or yogurt), which is justified to increase calcium intake and reduce the risk of osteoporosis and fractures. Marketing efforts such as the iconic “Got Milk?” campaign with celebrities donning milk mustaches spread this message as well. However, research has not shown a consistent benefit on bone health with high intakes of milk, and furthermore has suggested potential harm with certain conditions like prostate cancer. [1]
Research on milk often produces contrary findings. Some reasons may be the wide range of different nutritional qualities in milk and how milk intake is measured, as seen in the following factors:
- The amount of milk that is considered a “high” or “low” intake can vary among populations studied. For example, people from Japan tend to drink about less than half of the milk consumed in Western countries [2]
- Are different classifications of milk included, or just one type? Whole, reduced-fat, fat-free, or organic?
- The composition of milk (fat, protein from varying amino acids) may differ depending on the breed and feed of the cows.
- Are other factors in the diet considered, such as if the participants are eating plenty of fruits and vegetables, or large amounts of processed meat or refined carbohydrates, which can confound the true health effects of milk?
- Different forms of dairy foods, such as cheese, or yogurt, may have health effects different than milk.
Bottom line
The health benefits of milk appear to be stronger for fermented types like yogurt, which play a role in the gut microbiome. Milk possesses several individual nutrients that can affect blood pressure and bone health, but some of their health-promoting effects may be weakened by whole milk’s high saturated fat content. Although popular media articles have speculated that whole milk is not less healthful than skim milk, research has not supported this statement in regards to diabetes and heart disease, and a high intake of any type of milk can lead to weight gain due to the extra calories.
For Your Health and the Planet’s Health
The production of dairy foods places considerable demand on land, water, and other natural resources, and dairy-producing ruminant animals like cattle, sheep, and goats generate methane—a powerful greenhouse gas. In identifying a dietary pattern both healthy for people and sustainable for the planet, the “planetary health diet” sets the target for dairy foods at 250 grams per day (with a range of 0 to 500 grams per day), which is about one (8-ounce) cup of milk.
Purchase
Milk is often sold in cartons or opaque containers because too much exposure to light can cause a loss of vitamin A and B2. Choose a carton with the latest sell-by or use-by date (indicating it is the freshest). Most milk sold in supermarkets is pasteurized and homogenized, processing techniques that use heat to kill most of the bacteria present and break down fat molecules so that texture of milk remains smooth and creamy.
Cheese is an age-old staple, beloved for its richness, creaminess, flavor, and satiating qualities. It was discovered in ancient civilizations during the rise of agriculture and domestication of sheep and goats for their milk. By accident, when the milk was left sitting out in the sun for hours, it turned sour and the protein components curdled into solids. When the liquid portion, or whey, was drained and removed leaving only the solid curds, farmers realized these curds had a pleasing taste.
Since then, countries around the world have experimented with cheese-making, varying the types of milk, how long the cheese is allowed to age and ripen, and using different additives like salt or acid to produce unique textures and flavors. India is known for its mild-tasting soft paneer, Greece discovered salty crumbly feta made from sheep or goat’s milk, and Sardinia developed the hard, pungent grating cheese called Pecorino Romano.
Cheese is a nutrient-dense dairy food, providing protein, fats, and minerals. Some hard block cheeses that contain little moisture like Parmigiano-Reggiano and aged cheddar are easily stored and travel well because they do not require refrigeration. Cheese may be better tolerated than milk in some people because it is lower in lactose, a type of sugar that is not easily digested if people lack the enzyme to break it down.
Source Of
Calcium
Protein
Phosphorus
Vitamin B12
Vitamin A
The nutrients in cheese vary. One ounce of hard cheese, or a wedge about the size of your thumb, contains about 120 calories, 8 grams (g) of protein, 6 g saturated fat, and 180 milligrams (mg) of calcium. A half-cup of soft cheese like 4% full-fat cottage cheese has about 120 calories, 14 g protein, 3 g saturated fat, and 80 mg of calcium. Most cheeses are high in sodium with 300-450 mg per serving because salt is a key ingredient to hold moisture and prevent overgrowth of bacteria. However, some cheeses like goat, whole-milk mozzarella, and Swiss are low in sodium with only 50-100 mg per serving.
Cheese and Health
Full-fat dairy foods contain a high amount of saturated fat and some cholesterol. Milk fat is about 70% saturated fat, 25% monounsaturated, and 5% polyunsaturated. Because a high intake of saturated fat can increase LDL cholesterol levels, and because cheese is often high in sodium, it is generally recommended to eat cheese in limited amounts as its components may exert a negative health effect.
However, there is ongoing debate about the impact of cheese on health. Though the U.S. Dietary Guidelines recommend choosing low-fat dairy (milk, yogurt, and cheese) to prevent cardiovascular disease (CVD), some reports suggest that full-fat dairy may lower risk of CVD and type 2 diabetes. [1] It is suggested in these studies that perhaps specific nutrients in cheese may be protective for the heart, like calcium and conjugated linoleic acid, and that the types of saturated fatty acids in cheese have a different effect on the heart than other types such as that in red meat. During the processing of some cheeses, bacteria are added during the fermentation stage, which may alter its effects on blood cholesterol. However, this is a fairly new theory with early evidence arising mainly from certain cheeses manufactured with probiotics.
An important point to consider is that many published studies showing a health benefit of cheese are funded by industries such as dairy associations or large commercial corporations that sell dairy foods. The studies discussed below did not have industry conflicts of interest, to the best of our knowledge.
It appears that cheese might have some benefit with strokes and weight changes, specifically when replacing red meat in the diet. That said, the dietary patterns associated with cheese intake can make a difference. In the U.S. for example, cheese is often added to a pizza or burger containing refined grains, meats high in saturated fats, and sodium. Such a dietary pattern is likely to have an adverse health effect regardless of the amount of cheese consumed.
Bottom Line
Although cheese is high in saturated fat and sodium, it is also rich in calcium and protein, and some fermented types contain probiotics. One can enjoy a modest amount of cheese as part of a healthful diet, but how it is eaten is key. Eating cheese with foods like refined grains (white pasta, bread, crackers, etc.) and processed meats may negate its health benefits. On the other hand, cheese may provide health benefits if consumed as a replacement for red and processed meats or eaten as a snack instead of potato chips (although nuts would still be a healthier snack option!).
For Your Health and the Planet’s Health
The production of dairy foods places considerable demand on land, water, and other natural resources, and dairy-producing ruminant animals like cattle, sheep, and goats generate methane—a powerful greenhouse gas. In identifying a dietary pattern both healthy for people and sustainable for the planet, the “planetary health diet” sets the target for dairy foods at 250 grams per day, with a range of 0 to 500 grams per day. 250 grams is about one (8-ounce) cup of milk, or equivalent amounts of cheese (because milk is about 90% water, this amounts to about 1 oz of hard cheese).
Production
There are three main components for making cheese: the milk, a coagulant, and bacterial cultures. Cheese is made mostly of milk, whether from cows, sheep, goats, buffalo or a blend of these milks. A coagulant is a substance added to milk to help solids form out of the liquid portion. This is typically an acid like vinegar, or rennet, a natural enzyme found in the stomach lining of cows. Starter bacteria are added to help with coagulation, impart flavor and texture, and prevent the growth of harmful organisms. They feed on lactose sugar in the milk. You can see the work of bacteria in the eye holes in Swiss cheese or in the pungency of sharp cheddar. Sometimes molds are added that produce an unusual appearance like the greyish-blue veins in blue cheese and the hard rinds of Brie and Camembert.
Pasteurized or raw milk may be used. Both types of milk are heated to a temperature to allow the starter bacteria to grow and ferment the milk. If raw milk is used, the cheese must further be aged for at least two months to reduce the exposure to harmful pathogens present in the milk. A coagulant is then added with heat, after which the whey is drained out. At this point, salt or herbs may be added and the cheese may be pressed into blocks. Depending on the type of cheese, it will be stored from months to years until the desired ripening and aging is achieved.
Yogurt is a staple food in several cultures, originating from countries in Western Asia and the Middle East. The word yogurt is believed to be derived from the Turkish word “yoğurmak,” which means to thicken, coagulate, or curdle. [1] Historical accounts describe nomadic herdsmen carrying milk in pouches made of animal skins. Naturally occurring enzymes in the pouches that were carried close to the body produced enough body heat to ferment the milk, producing an edible food that lasted longer than milk; thus the introduction of yogurt!
Yogurt is made when heated milk is combined with bacteria, specifically Lactobacillus bulgaricus and Streptococcus thermophilus, and left to sit for several hours at a warm temperature (110-115°F). Additional types of lactobacilli and bifidobacteria may be added. The bacteria convert the sugar in milk, called lactose, to lactic acid, which thickens the milk and develops its distinctive tart flavor.
References to yogurt and health date back to 6000 BCE, as seen in Indian Ayurvedic medicinal texts. In the 1900s, the Bulgarian microbiologist Stamen Grigorov discovered Lactobacillus bulgaricus bacillus, a strain of the bacillus bacteria not naturally found in the human gut that caused the fermentation of yogurt. He also researched the specific health effects of lactic acid.
Today, yogurt can be found in a variety of forms—including plain, but often with added fruit or sweeteners. Thickeners and stabilizers such as gelatin and pectins may also be added for a thicker texture and richer taste.
Individuals with lactose intolerance who cannot tolerate dairy products may be able to eat some yogurt because of its lower concentration of lactose. Fermentation by the bacteria breaks down lactose to lactic acid. Another option may be plant-based yogurts, which do not contain lactose.
Source Of
Protein
Calcium
Phosphorus
B vitamins – riboflavin and B12 (animal-based yogurt only)
Yogurt and Health
Yogurt offers several important nutrients including protein and calcium. However, much of the research on yogurt’s health benefits centers on its live bacterial content, which is also present in other fermented foods like kefir, kimchi, and sauerkraut. [2] It has been proposed that a lower number of some bacterial strains in the body may influence risk of certain disease conditions including obesity, type 2 diabetes, irritable bowel syndrome, and chronic inflammatory diseases such as Crohn’s disease, ulcerative colitis, and rheumatoid arthritis. [3, 4] A plant-based diet is associated with supporting a diverse and probably healthier gut microbiota more than a diet low in fruits and vegetables and high in meat, [5] and yogurt consumption may also help to increase microbiota diversity in the gut. [6] Learn more about the body’s microbiome.
Epidemiological research on specific health effects of yogurt is still limited but a few studies suggest a benefit. In a study following three large cohorts for up to 20 years that included 120,877 men and women free of obesity and chronic diseases at baseline, yogurt consumption appeared to protect from weight gain. [7] The authors suggested that changes in colonic bacteria from eating the yogurt may have influenced weight changes. Daily yogurt intake may also protect against heart disease and type 2 diabetes. [8,9] Two meta-analyses of prospective cohort studies found an 18% and 14% lower risk of developing type 2 diabetes with daily yogurt intake. [10,11] Why yogurt affects diabetes is unclear, but it is believed that helpful bacteria in the yogurt may reduce inflammation or improve the action of the body’s natural insulin.
For Your Health and the Planet’s Health
The production of dairy foods places considerable demand on land, water, and other natural resources, and dairy-producing ruminant animals like cattle, sheep, and goats generate methane—a powerful greenhouse gas. In identifying a dietary pattern both healthy for people and sustainable for the planet, the “planetary health diet” sets the target for dairy foods at 250 grams per day (with a range of 0 to 500 grams per day), which is about one (8-ounce) cup of yogurt.
Purchase
Along with fat content, flavor, and type of milk from which the yogurt is derived (cow, goat, etc.), here are some other terms you may find in the yogurt aisle:
- Greek yogurt, also called “strained yogurt” or “yogurt cheese.”
Yogurt that is strained to remove the whey portion, resulting in a thicker consistency than unstrained yogurt while preserving yogurt’s distinctive, sour taste.
Plant-based or non-dairy yogurts
Stemming from the rise in popularity of plant-based non-dairy milks, yogurts made from soy, coconut, nuts, rice, and other plant foods have become more common on supermarket shelves. Note that not all plant-based yogurts undergo fermentation so they may not contain live bacteria. Plant-based yogurts may be lower in protein, calcium, and other nutrients unless they are fortified, so check the Nutrition Facts label if these nutrients are important in your diet.
- Probiotic
Refers to foods, beverages, and supplements containing specific strains of live bacteria or microbiota. Food manufacturers may add additional probiotic strains for perceived health benefits. However, the exact amount of probiotics and strain of bacteria that yield a beneficial health effect will vary among individuals and is not well-researched.
- CFUs or Colony Forming Units
The number of living bacteria per gram. This is an indication of how many live bacteria are present in the yogurt at the time of manufacture. Yogurt typically contains at least 1,000,000, or 106 CFUs, which is the minimum needed to display a “Live and Active Cultures” seal on the packaging. This minimum number is the standard provided because it is expected that some bacteria will be destroyed when passing through the digestive tract and exposed to stomach acid. Though food manufacturers often promote the health benefits of multiple strains of bacteria and a high amount of CFUs, with some products offering billions of CFUs, research does not support these claims.
Make
If you want to try making strained yogurt at home, it’s not as difficult as you might think:
- Heat 1/2 gallon of milk (may be skim, 2%, or whole). Pour the milk into a 3-quart saucepan and set over medium heat. Warm the milk until almost boiling when small bubbles appear; stir the milk periodically to prevent scorching.
- Cool the milk to a warm temperature of about 110°-115° F and transfer to a glass or ceramic bowl. A higher temperature can destroy the bacteria, while a cooler temperature can prevent fermentation.
- Whisk into the milk ½ cup plain yogurt with live cultures or a yogurt starter package. Cover the bowl with a lid or clean plate. Wrap the bowl in a towel.
- Heat oven to warm setting for 1-2 minutes and turn on oven light. Turn off the oven (leave light on) and place yogurt into oven. Let sit for at least 4 hours but may be left overnight. The oven temperature should be about 110°F.
- The yogurt is then ready to use. If you prefer this thinner consistency, refrigerate for a few hours before eating. If you wish a thicker Greek-style yogurt, strain the yogurt. Place a fine mesh sieve over a large bowl and line with a coffee filter or cheesecloth. Pour the yogurt into the sieve and refrigerate for up to several hours, which will strain out the liquid whey and excess water. The yogurt may be stored in the refrigerator for about 7 days.
- Serve
- Choose plain and unsweetened yogurt, either strained or unstrained. Add herbs and spices for savory preparations, or fresh fruit and spices like cinnamon, nutmeg, or ginger for a sweeter dish. Top with almonds, pecans, or other nuts for a crunchy addition.
- For a delicious tzatziki sauce, blend together 1 whole diced peeled cucumber, 2-3 tablespoons lemon juice, 1 tablespoon extra virgin olive oil, 1 garlic clove, 1 tablespoon dill, and a pinch of salt and black pepper. Stir mixture into 3 cups of plain Greek yogurt. Serve as a sauce or a dip.
- Substitute plain yogurt in recipes calling for sour cream or mayonnaise. Examples:
- For tuna salad, use half plain yogurt and half mayo. For extra zip, try adding any of the following to taste: Dijon mustard, chili powder, garlic powder, diced dill pickles, or red onion.
- For a creamy honey mustard salad dressing or marinade, whisk together 1/2 cup 2% plain Greek yogurt, 2 tablespoons yellow mustard, 3 tablespoons honey, 1 tablespoon garlic powder, 1 tablespoon lemon juice, and pinch of salt and pepper.
Several other animals produce milk including sheep, goat, and yaks. These types of milk are more popular in European, Middle Eastern, and Asian countries than in the U.S. Sheep’s milk can be made into various cheeses like feta and ricotta, and goat’s milk produces a popular cheese called goat cheese or chevre.
How do they compare nutritionally? Sheep, goat, and yak milks contain about the same if not more calcium than cow’s milk. The amount of protein and carbohydrate are about the same. They all contain some lactose but less than found in cow’s milk, so they may be easier to digest for people with lactose sensitivity.
- Some types of cheese are low in lactose and may be tolerated in people who have lactose intolerance. Firmer cheeses such as cheddar, mozzarella, and Swiss cheese tend to be lower in lactose, but creamy cheeses like cottage, ricotta, and cream cheese are higher in lactose.
- Europe produces and eats the most cheese worldwide. The biggest consumers, the French, eat about 57 pounds of cheese annually per person! Americans eat less at about 34 pounds a year, however the most notable difference between the two countries may be the typical role of cheese on the plate. In France, cheese is often served as a post-meal palate cleanser before dessert, or as the dessert itself. It is purposefully and artfully cut into various shapes and arranged with other types of cheeses to contrast flavors and textures of soft, medium, and hard. It is often eaten slowly and savored, and sips of wine may be taken between each bite. In the U.S., cheese is more often added to numerous mixed dishes—melted into pasta, topping a burger, coating a pizza, or stacked on crackers. Of course, these approaches to cheese consumption are not mutually exclusive. Brie can be found in Boston, just as easy as cheesy pizza in Paris.
- Greek yogurt did not originate in Greece! Although strained yogurt or straggisto is a staple dish in Greece, the term “Greek yogurt” was first made popular by a commercial yogurt company located in Greece, and later used by other U.S. and European yogurt companies. Britain is the only country that regulates the term, where yogurt must be produced in Greece to carry the title.
- Some calcium is removed from Greek yogurt during the straining process. Commercial Greek yogurts may add back calcium, but some do not so if you are including Greek yogurt in your diet as a calcium source, be sure to check the Nutrition Facts label.
- Some yogurts can contain up to 20-25 grams of sugar per 5 oz. container. Though some of this may come from naturally occurring lactose, most will be from added sweeteners. If you see sugar or other forms of sugar among the top four ingredients in the Ingredients list, consider choosing a lower sugar yogurt or use plain yogurt with your own addition of fresh fruit or a drizzle of honey. See Added Sugar in the Diet.
References
- U.S. Department of Agriculture, U.S. Department of Health and Human Services. Scientific Report of the 2015 Dietary Guidelines Advisory Committee. Washington, DC: U.S. Gov’t Printing Offices.
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