Yogurt is an important source of calcium, vitamins and proteins, and facilitates the digestion of its lactose, so they recommend its consumption to people who have trouble digesting milk sugar.
People who have trouble digesting lactose (milk sugar) sometimes decide to eliminate any type of milk from their diet, however, experts recommend the consumption of yogurt also in these cases, because this food, in addition to containing 30% less lactose than milk, is made thanks to a fermentation process in which a series of bacteria break down the lactose and reduce it, and the live ferments reach the milk.
In fact, the European Food Safety Agency (EFSA) already confirmed this evidence in 2010, and issued a statement stating that “live cultures of yoghurt or fermented milk improve digestion of the product’s lactose in people with problems digesting lactose”. Recently, in February last year, the Spanish Federation of Nutrition, Food and Dietetic Societies (FESNAD) published its report’ Scientific evidence on the role of yoghurt and other fermented milks in the healthy diet of the Spanish population’, in which it concludes that yoghurt favors the digestion of its lactose, and recommends its intake in individuals with problems to digest it.
Yogurt is a food rich in calcium, vitamins A and B2, B3, B12 and proteins, which also provides small amounts of other minerals – such as zinc, phosphorus and magnesium – and its regular consumption contributes to achieving the recommended daily calcium intake to help maintain bone density.
Although possible, it may be difficult to obtain the necessary calcium intake if all dairy products are removed from the diet, so taking several servings of yogurt – which in the case of whole natural foods provides 142 mg of calcium per 100 g – distributed throughout the day may be the alternative for people with difficulty digesting lactose to obtain the recommended amounts of calcium, which in adults range from 1 to 1.1,500 mg per day, and in children and adolescents between 400 and 1,300 mg per day.
In the last pyramid of healthy eating of the Spanish Society of Community Nutrition (SENC) it is recommended to consume 2-3 servings of dairy every day, an amount that should be increased in stages of life in which you have special needs -such as pregnant women, breastfeeding or in menopause, or elderly people-, and in the case of people with problems digesting lactose a advisable way to take these.
Yogurt is a food that can be taken at any time of the day, and that you can add to breakfast cereals instead of milk, or to a dessert based on red fruits or fruit salad, use it as an ingredient in sauces to dress pasta or salads, or to make homemade cakes or biscuits, or prepare a fruit shake for snack.
Another alternative to eating this food, which is ideal for children and the most gourmand, is frozen yogurt, very appetising in summer when temperatures rise, and can also become the star dessert of the weekend, or your celebrations, at any time of the year.