Number 1: What those bacteria do...
Lactobacillus bulgaricus and Streptococcus thermophilus, the two bacteria required by FDA standards for yogurt, are added to a warm milk bath, where they proceed to ferment and coagulate into a semi-solid, producing tangy lactic acid along the way. Manufacturers can add other probiotics, but they're not required or regulated.
Number 2: You can strain your own Greek-style yogurt...
Draining off some of the whey yields the thick yogurt that has made Greek-style hot. Even the nonfat variety has a rich, satisfying texture. Greek yogurt is expensive, though, because it requires more milk. You can produce it for about $1.50 per cup yourself. Start with a plain, natural yogurt, nonfat or low-fat. Then spoon it into a fine-mesh steel strainer lined with a paper towel or coffee filter. Set the strainer into a bowl, cover with plastic wrap, put in the fridge, and let the whey drain out of the yogurt overnight.
Number 3: Get all the active cultures you're paying for...
Some yogurts are heat-treated after fermentation, which neutralizes the good-for-you bacteria required for production, meaning that the potential health benefits are neutralized, too. Check the packaging: The FDA mandates that these yogurts be labeled "heat-treated after culturing." If your yogurt is not heat-treated, the package may say "active yogurt cultures," "living yogurt cultures," or "contains active cultures."
Number 4: Look for the seal...
Established by the National Yogurt Association, the seal "Live and Active Cultures, " indicates that the manufacturer is promising that the yogurt contains at least 100 million active starter cultures per gram when manufactured. It's not FDA-policed, though.
Number 5: Okay for the mildly lactose-intolerant...
People with mild lactose intolerance usually tolerate yogurt because the live cultures break down much of the lactose into glucose and galactose-simple sugars that are easier to digest.
Number 6: Love the whey...
The clear liquid that often separates and floats to the top of many yogurts contains a little protein and tart flavor: Don't pour off-stir in!!!
Number 7: Watch the fat content in some of the fancy yogurts...
Yogurt is one of those health-halo foods, but not if it's full of fat. Check out Liberte's ultra rich, full-fat Mediterranee line: More than a third of the calories (and there are 250 of them) come from the 10 grams of saturated fat in a 6-ounce container. Fage Total Greek has 18 grams in 8-ounces. Fortunately, these same companies make delicious low and non-fat yogurts.
Number 8: Two easy yogurt dipping sauces...
Indian: For basic raita, combine 1 1/2 cups plain low-fat yogurt, 3/4 cup chopped, peeled, seeded cucumber, 3/4 cup chopped, seeded tomato, 1/4 teaspoon salt, and 1 teaspoon garam masala. Cover and chill before serving.
Greek: For basic tzatziki, combine 1 cup plain, low-fat Greek-style yogurt, 3/4 cup finely chopped, seeded cucumber, 1 Tablespoon chopped mint, 1/8 teaspoon salt, and 1/8 teaspoon white pepper. Cover, chill, serve!!!
Number 9: Frozen "yogurt" vs. frozen yogurt...
Frozen yogurt is not regulated by the FDA, meaning the scoop in your cone could be made entirely from yogurt-or could be ice cream with a little yogurt stirred in. The Live and Active Cultures seal signals the manufacturer's assurance that it is, actually, yogurt.
Number 10: Watch out for added sugar...
Scan the ingredient list for added sugars like high-fructose corn syrup, sucrose, dextrose, maltose, maple syrup, or fruit juice concentrate. Six ounces of typical plain nonfat yogurt have about 11 grams of natural sugar and 80 calories; flavored varieties can add as much as 14 extra grams of sugar and 50 or so calories.
Hope this was informative! Enjoy!!!
<3 Stace <3
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