Food of the Week: Yogurt
Yogurt is one of those foods that's been increasingly popular due to news about health benefits. Yogurt has been fairly well researched in the general population and shown to have several properties that may benefit those of us with fibromyalgia (FMS) and chronic fatigue syndrome (CFS or ME/CFS).
Research suggests that yogurt may:
- Enhance the immune response by increasing T-cell count. T cells are often low in ME/CFS;
- Alleviate symptoms of irritable bowel syndrome, which is common inFMS & ME/CFS;
- Prevent vaginal yeast infections, which are common in FMS & ME/CFS;
- Improve heart health by lowering bad cholesterol and raising good cholesterol. (Some researchers believe ME/CFS involves cardiovascular problems;)
- Help prevent osteoporosis. FMS is considered an osteoporosis risk factor.
Yogurt also contains several nutrients that are believed to help manage the symptoms of FMS & ME/CFS:
- Vitamin B12
- Magnesium
- Potassium
- Calcium
- Protein
- Vitamin D, in some fortified yogurts
The substance behind many of yogurt's health benefits is probiotics -- tiny live organisms that do a lot of good things in the body. Not all yogurts have them, so you have to check the label. Look for wording such as "live and active cultures." However, yogurt without live cultures still contains the nutrients listed above and may also provide immune benefits.
I've been working to make yogurt a bigger part of my diet, and it does seem to help with my intestinal issues. I have problems with yeast, and since sugar feeds yeast it doesn't make sense to me to eat sweetened yogurt, so I opt for unsweetened or lightly sweetened kinds. To improve the flavor, I add things like fruit, cinnamon or a dash of vanilla.
Many nutritionists recommend buying low-fat yogurts, using it as a replacement for sour cream (like on a baked potato) and in recipes that call for fats (like butter or margarine.) You can learn more about that here: 10 Ways to Use Low-Fat Yorgurt, from About.com Low-Fat Cooking Guide Fiona Haynes.
Do you eat yogurt regularly? Have you tried cooking with it? Have you noticed any health benefits? Share your experience, and favorite recipes if you have them, below!
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- Food of the Week Series
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- Easy Low-Calorie Recipes, from About.com Low-Calorie Cooking Guide Kimberley Eggleston
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I make my own yogurt without any fancy equipment. I use a 1/2 gallon thermos bottle. First I fill it with 140 degree water. (I use a candy thermometer). I leave it for ten minutes to preheat the thermos.
Meanwhile, I heat 1/2 gallon of water to 110 degrees. I dump the first water and fill the thermos 2/3 full of the second. I add three cups of nonfat dry milk. This is a bit more than required and I think it enhances the texture. I add a container of plain yogurt with live cultures from the store and stir it in. Then I finish filling the jug with water.
I put the lid on and set it on my counter for 5-8 hours– or until I get a good texture.
Then I scoop it out into 1 cup plastic containers with lids. I add fruit or DaVinci sugar free syrups as desired, or just use it as a base for a fruit smoothie.
It has a nice clean sour taste when eaten plain.
If I wanted greek yogurt, I would add an extra cup or so of nonfat dry milk to start with. Greek yogurt has almost twice the milk solids of normal yogurt. You woould have to experiment to get the taste and texture you want.
Temperatures in each kitchen vary, so you may want to play with the recipe a few times to get what works best for you.
Most yogurt has so much sugar, it wouldn’t be helpful for CFS sufferers. Unless you do it the way Leona recommends it will probably do more harm than good. Even then, dairy products should be avoided, especially if candida is a co-factor in your symptoms.
I think there are much better choices for sufferers than yogurt.
I buy non-fat plain yogurt and add the following to make it a complete meal: unsweetened pineapples or a ripe banana, ground flaxseeds, soynuts, & nuts (walnuts, almonds or pecans). The brands with added fruits or flavors (vanilla, etc.) add unnecessary sugars. Why ruin a nutritious food when it can be naturally sweetened with ripe fruits? The possibilities are endless – blueberries, etc.
I love yoghurt but not all the sugar in it so wont eat many flavoured yoghurts and recently I seem to have developed a lactose intolerance, no doubt ME related, so have had to cut it out completely. I know natural yoghurt is good for you, but for those with lactose intolerance, and there must be a few of us, it really does cause problems. I Always ate it when I had an upset tummy, now it just makes matters a whole lot worse!
I buy low-fat Activia yogurt. Since starting Activia I have had wonderful results on helping with my C-IBS. I also have not had any problems with yeast infections. It is a great snack, I eat it twice a day, otherwise the symptoms of my C-IBS are not relieved. I love Activia, it really has changed my life.
Is Greek yogurt better for those of us with FMS, CFS, IBS, that are lactose intolerant???
I think it is important to point out that a LOT of people with ME/CFS can’t tolerate casein so that excludes yogurt of any kind. Casein intolerance often goes hand in hand with gluten intolerance. Soy sometimes comes along for the ride too. It can be very limiting.
Even those who can tolerate casein can’t tolerate lactose, so also a problem for yogurt.
Susanne, I think Greek yogurt would be less effective as it’s a yogurt that has been thickened by straining which removes most of the nutrient rich whey. Not sure about lactose intolerance.
I ate homemade yogurt nearly every day for years but recently stopped because it was bothering my stomach and I am thinking of becoming a vegan.
However, I’ve noticed a huge increase in my level of fibromyalgia pain and I think I may return to eating yogurt to see if it helps.
I buy a big tub of plain, organic yogurt and use it as a sour cream substitute, but also have mixed in some organic, blueberry jelly for a yummy treat, perfect for a dessert, snack, or even breakfast or lunch. I’ll never go back to the Yoplaits and other sweetened, flavored yogurts if I can help it. Not only is it healthier, it saves packaging, which is healthier for the planet.