Drinking yogurt has become a habit for many, but how to drink it more healthily confuses many people. Understanding the following four points will help you drink yogurt with clarity.
1. Fermented milk and yogurt drink are both yogurt. They are both fermented dairy products, and although the bacterial strains used for fermentation and their combinations may differ, they are both yogurt. The reason it's called "yogurt drink" is because its name sounds very similar to the English word "yogurt," but the character "you" (优) does not mean it is superior.
2. The thickness of yogurt is not from thickeners. Yogurt is made by fermenting milk (usually cow's or goat's milk) with lactic acid bacteria. During the fermentation process, the milk naturally thickens without the need for thickeners. Lactic acid fermentation causes the milk to become acidic. Under acidic conditions, hydrophobic groups between protein molecules link together, forming a large network that entraps lactose, water, and fat, thus creating the thick consistency of yogurt. Some yogurts are added with light cream or whey protein powder, which also makes the texture thicker and the flavor richer. Most yogurts on the market add some thickeners, such as gelatin or xanthan gum, to improve texture or ensure consistency between batches. However, reputable manufacturers add these within the types and doses permitted by national food safety regulations, so you can drink them with confidence. Just avoid buying products from unknown sources.
3. Drinking yogurt before or after meals depends on the individual. For example, people who want to reduce their food intake can drink it before a meal to create a feeling of fullness, replacing part of the meal. People with weaker digestion should preferably drink it after a meal to avoid the residual lactose in yogurt adding extra digestive burden. When taking antibiotics, it is recommended to drink yogurt two hours apart, as it can help alleviate intestinal flora imbalance caused by the antibiotics.
4. Do not heat live-culture yogurt in a microwave. Live-culture yogurt, which is refrigerated, is sensitive to heat, and heating can easily deactivate the lactic acid bacteria. If you prefer it not cold, you can warm the entire bottle in warm water, ensuring the water temperature is kept below 40°C, which is ideally not higher than body temperature. Never heat yogurt in a microwave, as the microwave radiation will kill the live bacteria, thus failing to achieve the "intestinal health" benefits.