Thick yogurt is added thickener?
Don't be wronged about good yogurt!
When many people choose yogurt, they are very particular about the thickness of the texture. Some people think that thick yogurt is due to the addition of thickeners, and some people think that thick yogurt has higher nutritional value. What are the facts?
First of all, the thickness of yogurt is generally affected by both the production process and the whey protein content.
From the perspective of the production process, yogurt can be divided into two types: solidified type and stirred type. The coagulation type is to directly put the milk and fermentation bacteria into the yogurt cup for fermentation, generally add xanthan gum and other coagulants, so that the yogurt into a lump, such as the bowl, canned "old yogurt" often seen on the market; and the stirring type is first fermented in the fermentation tank, and then filled into the cup after the fermentation is completed, such as most of the cup yogurt, its texture is relatively thin compared to the solidification type.
As for whey protein content[4], there was a test in which two servings of yogurt were fermented with a different recipe, one without whey protein and the other with 1.4% whey protein concentrate. It turned out that yogurt with whey protein concentrate added was higher in terms of water retention and consistency than the group that didn't add it. This shows that adding whey protein to yogurt can really improve the quality and consistency of yogurt.
Some people think that thickeners in yogurt will be harmful to health, such as xanthan gum, gelatin, carrageenan, etc., but these worries are not necessary. The amount of food additives of regular manufacturers will be within the safe range, and the thickener will not cause blood viscosity. As for choosing thick or thin, it is recommended to look at the nutrition facts list when purchasing, and judge the trade-offs from the protein content.
04
Does drinking yogurt really make you fat?
Learn to look at nutrition labels
For fashion lovers of beauty, whenever a certain type of food is crowned with the hat of "easy to get fat", it will be immediately questioned, and yogurt is unfortunately shot. In fact, the main "fattening factor" of yogurt is the sugar content. Blindly refusing to be too rigid, not wanting to grievance the yogurt and not wanting to grievance their mouths, we must learn to look at nutrition labels.
After getting the yogurt of "love at first sight", the first time to see the nutritional composition list on the package, the "carbohydrate" item can clearly tell you how much sugar is contained. The carb content of sugar-free yogurt is about 5%, and this part of the carb is mainly derived from the lactose in milk, and there is no other added sugar. So, if you see that the carb content says it's below 5g/100g and take a look at the ingredient list, if there's no sugar, there's really no added sugar.
If the carbohydrate column is greater than 5%, then subtract 5% from the amount of carbohydrates to get the amount of sugar added to this yogurt. For example, the following picture:
The added sugar content of this yogurt is 12.5g per 100ml - 5g = 7.5g, indicating that after 100ml of belly, 7.5g of sugar will be ingested.
Many yogurts are 200ml a box, according to this ratio, all drink the basic intake of about 15g of sugar. The "Dietary Guidelines for Chinese Residents" recommends that the intake of added sugar should not exceed 25g/day, so drinking one box of such yogurt every day and eating other sugary foods can easily exceed 25 grams of added sugar per day. [5]
As a major player in dairy products, yogurt has a strong flavor, silky taste and rich nutrition, especially for people who cannot drink milk directly due to lactose intolerance, it is a good choice to supplement nutrients such as protein and calcium.
However, it should be noted that for the role of yogurt to aid digestion, although studies have shown help, the background of the trial is to insist on drinking yogurt every day, and the total amount is 380g per day. Therefore, if you want to achieve the purpose of promoting digestion, it is best to insist on drinking, and choose sugar-free yogurt, if you can buy yogurt that is both thick and high in protein, it is better!
Daily drink yogurt, it is recommended to choose small packages or sugar-free yogurt, conditional can also make their own yogurt, if you feel that the taste is too sour, you can add some fruit pieces to adjust the taste.
bibliography:
Luo Yongkang,Yu Jinghua,Luo Zhigang. The application of whey protein concentrate in yogurt production[J].China Dairy Industry,2002,30(003):6-7.
Chinese Nutrition Society. Dietary Guidelines for Chinese Residents. People's Medical Publishing House. 2016
Author| Xue Qingxin Member of Chinese Nutrition Society Registered Nutrition Technician Health Manager Public Dietitian
Audit | superb Associate Researcher of the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention
(The content of the article is comprehensive self-learning power APP, scientific rumor dispelling platform)