Yoghurt
Yoghurt and your health
The world’s first superfood, yoghurt.
There’s a reason we say a spoonful of goodness: yoghurt is packed with it. Considered one of the world’s first superfoods, it’s loved by people of all ages and has been fuelling healthy bodies for longer than anyone can remember.
First things first: Yoghurt is a global favourite when it comes to fermented dairy.
Packed with high-quality protein, calcium and essential vitamins and minerals, it’s a nutritious way to enjoy one of your daily serves of dairy.
Thanks to its beneficial bacteria, yoghurt also functions as a probiotic, supporting gut health and digestion.
The Australian Dietary Guidelines state that regular yoghurt consumption may help reduce the risk of heart disease, stroke, high blood pressure, some cancers and type 2 diabetes, while also strengthening bones. Better yet, many people with lactose intolerance find yoghurt easier to digest than milk, as its probiotics help break down lactose.
What are probiotics?
Probiotics are friendly bacteria that help maintain balance in the gut. Research suggests certain probiotic strains may:
- support gut health and IBS management
- enhance immunity
- reduce the risk of some cancers
- protect against vaginal and urinary tract infections
- help treat gastric ulcers
- reduce food allergy symptoms.
Common probiotic strains found in yoghurt include Lactobacillus (e.g. L. acidophilus, L. casei, L. GG) and Bifidobacterium species. Check the label to see which probiotics your yoghurt contains!
How is yoghurt made?
It might seem like yoghurt is whipped up by magical forces but in reality, it’s crafted right here with a little science, some love and the perfect balance of cultures.
Let’s explore how this creamy delight comes to life.
There are five key steps to making yoghurt.
- Standardisation: the milk’s fat and protein levels are adjusted to create full-fat, low-fat or skim varieties.
- Pasteurisation and homogenisation: the milk is heated to kill bacteria and ensure a smooth, uniform texture.
- Fermentation: special bacterial cultures are added, converting lactose into lactic acid, which thickens and sets the yoghurt.
- Culturing: the mix ferments at 42–43°C for 4–6 hours, depending on the desired flavour and texture.
- Finishing touches: Some yoghurts have added fruit, flavourings or probiotics for extra taste and benefits.
And now for the fun part. Can you guess the last step? Yep, you got it: eat and enjoy!
Types of yoghurt
Drinking yoghurts
Drinking yoghurt is produced in a similar way to stirred yoghurt. The body is then diluted and mixed with a blend of flavours, fruit or berry juices.
Drinking yoghurt is a convenient and delicious option for those who love yoghurt on-the-go. Produced similarly to stirred yoghurt, it’s then diluted with fruit or berry juices to create a drinkable consistency. It’s the perfect balance of tangy yoghurt and fruity goodness, packed with the same health benefits in a sip-able form.
Flavoured yoghurt
Flavoured yoghurt is a delicious twist on the classic. Popular flavours like fruit, vanilla and honey add extra sweetness and richness. Many flavoured varieties include added sugar or artificial sweeteners to enhance the taste but they still deliver all the same benefits as plain yoghurt, including probiotics and essential nutrients.
Frozen yoghurt
Frozen yoghurt offers a lighter, tangy alternative to ice cream. Made by adding sugars, stabilisers and emulsifiers to natural stirred yoghurt, it’s then frozen to create a smooth, creamy texture that’s perfect for a refreshing treat. Whether served as a dessert or snack, it’s a healthier option for warm days. Oh and don’t forget the toppings!
Greek and Greek-style yoghurt
Traditional Greek yoghurt is made by straining natural yoghurt to remove the whey, leaving behind a thick, creamy texture that’s rich in protein. It’s often compared to labna (yoghurt cheese) in consistency. Greek-style yoghurt, on the other hand, isn’t strained but is thickened with added milk solids (like cream) and stabilisers for a smooth, silky texture.
Labna
Labna is a yoghurt that has been drained of its whey, forming a fresh, creamy “cheese.” It’s thick, rich and perfect for spreading or pairing with flatbreads. It’s often used in Middle Eastern cuisine, adding a tangy, smooth touch to salads, dips and other dishes. Labna offers all the probiotics of yoghurt with a cheese-like consistency.
Natural yoghurt
Natural yoghurt is all about simplicity. It contains no added flavours or sweeteners, allowing the pure, slightly tart and creamy taste of the milk to come through. It’s perfect for those who love a clean, unadulterated flavour or want to use it in cooking, baking or as a base for your favourite toppings.
Set yoghurts
Set yoghurt is fermented in individual tubs, giving it a thicker, firmer texture with a flat surface. The fruit or flavourings are usually placed at the bottom, so when you scoop it, you get a taste of fruitiness with every bite. It’s a more traditional form of yoghurt, offering a clean and indulgent feel with each spoonful.
Stirred yoghurts
Stirred yoghurt is made by fermenting the yoghurt in bulk before mixing in fruit or flavourings. It’s then placed into individual containers for easy serving. This yoghurt has a smoother, more uniform texture than set yoghurt and the flavours are fully integrated into every bite.