Is Yogurt Better Than Milk?
Both yogurt and milk are dairy products made from cow's milk. You can find several varieties of milk and yogurt that differ in the fat percentage, sugar content and added vitamins. Yogurt tends to contain more sugar and calories than milk, making milk a better choice for you, especially if you are trying to lose or maintain your weight.
The calorie content of milk and yogurt depends on the amount of sugar, protein and fat the products have. A cup of nonfat milk contains 82 calories, 8 g of protein and 12 g of sugar. While a cup of nonfat fruit yogurt contains over 230 calories, 11 g of protein and 47 g of sugar. Because yogurt contains more calories and considerably more sugar, milk is better for you when it comes to the nutritional content.
Yogurt and milk are good sources of vitamin B-12 and riboflavin or vitamin B-2. A cup of nonfat milk or nonfat fruit yogurt contains little over 1 mcg of vitamin-B12 and 0.4 mg of riboflavin. The recommended daily intake of these vitamins for adults are 2.4 mcg and around 1.3 mg. Both yogurt and milk contain over 45 and 30 percent of your daily requirement of these vitamins.
Yogurt contains more calcium than milk. A cup of nonfat fruit yogurt has 370 mg, while a cup of nonfat milk has only 300 mg. These correspond to 37 and 30 percent of your daily need. Yogurt also contains slightly more of phosphorus, magnesium and potassium. All of these are important minerals your body needs every day. Thus yogurt is a better source of minerals.
10 Reasons Yogurt is a Top Health Food
1. Yogurt is easier to digest than milk. Many people who cannot tolerate milk, either because of a protein allergy or lactose intolerance, can enjoy yogurt. The culturing process makes yogurt more digestible than milk.
2. Yogurt contributes to colon health. There's a medical truism that states: "You're only as healthy as your colon." When eating yogurt, you care for your colon in two ways. First, yogurt contains lactobacteria, intestines-friendly bacterial cultures that foster a healthy colon, and even lower the risk of colon cancer. Secondly, yogurt is a rich source of calcium - a mineral that contributes to colon health and decreases the risk of colon cancer. Calcium discourages excess growth of the cells lining the colon
3. Yogurt improves the bioavailability of other nutrients. Culturing of yogurt increases the absorption of calcium and B-vitamins. The lactic acid in the yogurt aids in the digestion of the milk calcium, making it easier to absorb.
4. Yogurt can boost immunity. Researchers who studied 68 people who ate two cups of live-culture yogurt daily for three months found that these persons produced higher levels of immunity boosting interferon.
5. Yogurt aids healing after intestinal infections. Some viral and allergic gastrointestinal disorders injure the lining of the intestines, especially the cells that produce lactase.
6. Yogurt can decrease yeast infections. Research has shown that eating eight ounces of yogurt that contains live and active cultures daily reduces the amount of yeast colonies in the vagina and decreases the incidence of vaginal yeast infections.
7. Yogurt is a rich source of calcium. An 8-ounce serving of most yogurts provides 450 mg. of calcium, one-half of a child's RDA and 30 to 40 percent of the adult RDA for calcium. Because the live-active cultures in yogurt increase the absorption of calcium, an 8-ounce serving of yogurt gets more calcium into the body than the same volume of milk can.
8. Yogurt is an excellent source of protein. Plain yogurt contains around ten to fourteen grams of protein per eight ounces, which amounts to twenty percent of the daily protein requirement for most persons.
9. Yogurt can lower cholesterol. There are a few studies that have shown that yogurt can reduce the blood cholesterol. This may be because the live cultures in yogurt can assimilate the cholesterol or because yogurt binds bile acids, (which has also been shown to lower cholesterol), or both.
10. Yogurt is a "grow food." Two nutritional properties of yogurt may help children with intestinal absorption problems grow: the easier digestibility of the proteins and the fact that the lactic acid in yogurt increases the absorption of minerals.
Perhaps we can take a health tip about yogurt cultures from cultures who consume a lot of yogurt, such as the Bulgarians who are noted for their longer lifespan and remain in good health well into old age.
Reference: http://www.livestrong.com, http://www.askdrsears.com