A study published in the Journal of the Academy of Nutrition and Dietetics is saying eating yogurt shows no significant differences in our overall health. Conflicting health reports are nothing new, of course, but this one seems particularly maddening—come on, could yogurt really have such a minimal impact on our health?
What about the calcium, the probiotics , the reduced disk of diabetes? But there are four main ways of checking if the yogurt has gone bad.
If only one of these factors is present, there may still be a chance the yogurt is salvageable if consumed quickly. But if more than one, or worse all factors are present, you should, without a doubt, throw the yogurt out. Here are the things you should check for. This is not a sure shot way of telling if your yogurt has gone bad.
After all, the date is only an estimate and not a precise number. Sometimes, even if you consume the yogurt a few days after its expiration date, it could be fine. But you should try to avoid doing that. A day or two past the expiration date is alright, but any more than that you should avoid taking a chance with. Note that the yogurt could have gone bad even before the expiration date.
Perhaps you got a faulty batch or there was a problem with the manufacturing. Whether or not the yogurt is past its expiration date, check for any one of these other factors to tell if it has gone bad. If the yogurt has gone bad, you can tell simply by the way it smells.
Spoiled yogurt usually has a rancid smell that is highly unpalatable. It will smell foul, like spoiled milk. Sometimes, if the yogurt is only beginning to go bad but is still edible, the odor will not be as strong.
It can be confusing as to whether you should consume it then or not. But when the yogurt becomes completely inedible, the odor will not fool you. You can often tell by the consistency of the yogurt whether it has gone bad or not. If the texture has become lumpy, like cottage cheese, it would bode well for you to simply throw it out. Bad yogurt will also have a watery liquid oozing to the surface. If it does not have a creamy, smooth consistency, as well-set yogurt should have, there is a good chance the yogurt has gone bad.
Some types of yogurt contain live bacteria, or probiotics , that were either a part of the starter culture or added after pasteurization. These may benefit digestive health when consumed Unfortunately, many yogurts have been pasteurized, which is a heat treatment that kills the beneficial bacteria they contain. To ensure your yogurt contains effective probiotics, look for one that contains live, active cultures, which should be listed on the label.
Some types of probiotics found in yogurt, such as Bifidobacteria and Lactobacillus , have been shown to lessen the uncomfortable symptoms of irritable bowel syndrome IBS , which is a common disorder that affects the colon 18 , 19 , 20 , One study had IBS patients regularly consume fermented milk or yogurt that contained Bifidobacteria. After only three weeks, they reported improvements in bloating and stool frequency — effects seen after six weeks, as well Another study found that yogurt with Bifidobacteria improved digestive symptoms and health-related quality of life among women who did not have a diagnosed digestive condition Furthermore, several studies have found that probiotics may protect against antibiotic-associated diarrhea, as well as constipation 23 , 24 , 25 , 26 , 27 , Some types of yogurt contain probiotics, which may boost digestive health by reducing the symptoms of common gastrointestinal disorders, such as bloating, diarrhea and constipation.
Consuming yogurt — especially if it contains probiotics — on a regular basis may strengthen your immune system and reduce your likelihood of contracting an illness. Probiotics have been shown to reduce inflammation , which is linked to several health conditions ranging from viral infections to gut disorders 29 , 30 , 31 , Research shows that in some instances, probiotics may also help reduce the incidence, duration and severity of the common cold 33 , 34 , 35 , 36 , Moreover, the immune-enhancing properties of yogurt are partly due to its magnesium, selenium and zinc, which are trace minerals known for the role they play in immune system health 38 , 39 , Vitamin D-fortified yogurts may boost immune health even further.
Vitamin D has been studied for its potential to prevent illnesses such as the common cold and flu 9 , 41 , 42 , Yogurt provides probiotics, vitamins and minerals, all of which may boost immune health and prevent certain illnesses.
Yogurt contains some key nutrients for maintaining bone health, including calcium , protein, potassium, phosphorus and, sometimes, vitamin D. All of these vitamins and minerals are especially helpful for preventing osteoporosis, a condition characterized by weakening of the bones.
It is common in the elderly 44 , 45 , Individuals with osteoporosis have low bone density and are at a higher risk of bone fractures 47 , However, research shows that consuming at least three servings of dairy foods, such as yogurt, on a daily basis may help preserve bone mass and strength 49 , Yogurt is rich in vitamins and minerals that play a key role in bone health.
Consuming it regularly may reduce the risk of osteoporosis. It contains mostly saturated fat, with a small amount of monounsaturated fatty acids.
There is no clear evidence that the fat in yogurt is harmful to your health. In fact, it may benefit heart health 54 , Other studies have found yogurt intake to reduce the overall incidence of heart disease 55 , 56 , Furthermore, dairy products like yogurt have been shown to help reduce high blood pressure, which is a major risk factor for heart disease.
The effects seem to be most prominent in those already diagnosed with high blood pressure 58 , 59 , For starters, it is high in protein, which works along with calcium to increase levels of appetite-reducing hormones like peptide YY and GLP-1 Furthermore, several studies have found that yogurt consumption is associated with lower body weight, body fat percentage and waist circumference One review found that the intake of full-fat dairy products, including yogurt, may reduce the incidence of obesity.
This is contrary to what was previously believed about fat intake and weight gain Other studies have found that those who eat yogurt tend to eat better overall, compared to those who do not eat it. This is partly due to its higher nutrient content, compared to its fairly low calorie content 64 , Yogurt is high in protein, which is very filling, and may improve your diet overall.
Both of these aspects help with weight management. Some people need to be cautious with their yogurt intake, as it may cause adverse effects, especially in those with lactose intolerance or a milk allergy. Lactose intolerance occurs when the body lacks lactase, the enzyme needed to break down lactose, which is the sugar found in milk.
It leads to various digestive symptoms, such as abdominal pain and diarrhea, after consuming milk products. However, some people who are lactose intolerant may be able to tolerate it.
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