A review of yogurt, one of the most versatile white belt of the food world out there.
Summary:
Yogurt, no matter what style we are talking about, is chalk full of beneficial qualities for everyday grapplers to stay at home call of duty all stars. No matter what your activity level is, you can benefit from yogurt.In this review you will find that yogurt is made many different ways from all sorts of “milks” whether its dairy based from cows, or non-dairy based from soy beans. Either way as long as it contains heated “milk” and starter culture which is lactic acid bacteria, its yogurt, and its provides us with health benefits.
General Information
What is Yogurt? Simply put yogurt is a very old recipe that probably originated when someone left some milk out in too warm of an area. To make yogurt you need heat milk to 180 degrees F, cool it down and add in lactic acid bacteria cultures. While held and “incubated” the bacteria is activated and it converts the lactose into lactic acid which is what gives yogurt a thicker consistency and tangy taste. After this process the yogurt is cooled and seasoned accordingly with sweeteners, fruits, etc.
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Check out those raspberries bermibolo that yog!
When we talk about yogurt we are primarily referring to Greek-style yogurt made with cow’s milk. So it is the basis here when I am referring to yogurt unless specified. Low-fat yogurt actually has more concentrated proteins than whole fat yogurt. On average low-fat yogurt yields us a whopping 12-13 grams per 4 oz where as whole fat provides 7-8 grams. Not only does yogurt provide us with a great source of protein it is probiotic, good source of vitamin b and daily fiber. Yogurt categories rival the number of kimonos Shoyoroll have pumped out over the years. But never fear keep reading and Ill break the major players down.
When is the best time to eat yogurt?
Time of year: Year round! Oddly enough there is not a farmer out there waiting for his yogurt to grow. I mean unless of course its soy based…damnit I’m passing my own logic’s guard effortlessly here.
Time of ingestion: The best time for ingestion of yogurt is morning, dinner or right before bed. The reason for this is yogurt has a good amount of slow digesting protein. Which makes it fantastic for kick starting your metabolism in the morning, refueling after training, or as a protein drip IV over night for your muscles. Being primarily dairy based the proteins found in yogurt are partial casein based and therefore slow digesting. This keeps your body working longer and they also fill you up.
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If you keep eating yogurt you’ll be just like it, zero fat.
Important to note: Eating a cup of yogurt within an hour after training or lifting with a bottle of water is a great way to repair. The proteins aid in absorption of water resulting in rehydration, the carbohydrates replenish the energy stores in your muscles that you just lost and all of the amino-acids found on yogurt help your muscles recover.
Lactose intolerant? Most people who suffer from lactose intolerance avoid any and all dairy products because they will give you some bad side effects that are not good for rolling. But alas! The start cultures in yogurt actually feed off of the lactose and convert it into lactic acid! So the majority of you can have yogurt with no issues! But for the few who do have issues still with the slightest bit of lactose, snag some of the non-dairy yogurts out there made from soy or coconut milk. I don’t want you being left out.
Different types of yogurt
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Yogurts come just like grapplers, some are fat-free, some have some fat, some are sweet, some are stinky, some are fruity, and sometimes they can flow like water.
Greek Yogurt: The most commonly found full flavored yogurt. Comes in a variety of fat % and flavors. High in calorie and fat count but manageable. Watch sugar content from added fruit.
Icelandic style skyr: Harder to find but if you have access to it, get it. Less fat and no tangy taste but all the same nutritional benefits.
Swiss Yogurt: Usually blended with fruit and gelatin so it has more of a custard consistency.
Kefir: Great on the go, drinkable yogurt! A fermented milk based beverage that is not set to thicken like yogurt but has the same tanginess and benefits.
Probiotic Yogurt: Are yogurts that still have the active cultures going within them, these aid in gastrointestinal digestion.
Non-dairy based: Soy and coconut milk products are all over the market and are a great way for the dairy sensitive to enjoy the benefits of yogurt.
Frozen Yogurt: All the rage, lets go to the frozen yogurt café! Shockingly good way to have dessert without feeling like you are going to need to run 3 miles just to burn it off. Opt for the non-fat or low-fat varieties and watch the toppings. Obviously getting a cup of non-fat frozen yogurt covered in peanut butter cups, Oreo crumbles and gummy worms will not fly in the “healthy dessert” category.
Benefits
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No matter your rank, we all benefit equally from a good diet.
- Yogurt is an excellent source of protein, most greek yogurt containers offer up to 20g of protein per container.
- Per serving you can get a large amount of needed minerals and B5 & B12 vitamins.
- The amount of potassium in yogurt can aid in flushing out excess sodium in our diets and improve kidney function and high blood pressure.
- Yogurt has good bacteria in its cultures which improve our digestion and bolster our immune systems. Less time we spend sick means more time we can spend on the mats!
- Very easy to regulate your intake based on how many varieties there are on the market, need less fat? Go 2%, or go 1%…or even 0%.
Cooking tips and tricks:
Flavor pairings: Granola, honey, apples, banana, oats, cranberry, almonds, mint, radishes, berries, coconut, cucumbers, hazelnuts, carrots, watercress, avocado, salsa
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PB and yogurt would be a brown belt and white belt match up Id love.
- Use yogurt as a substitute for mayonnaise or sour cream. Yogurt in tuna salad is a fantastic way to eliminate fat while boosting protein and adding a little nice tanginess.
- Whisk yogurt before eating it for a more enjoyable texture.
- Strain over night and then whip with maple syrup for a very delicious twist on your normal yogurt.
- Add into your smoothies and shakes for a good texture and nutrient burst.
- Add to baking for tenderness and moisture.
- Mix with vegetables for a good dip.
- Mix dip packets, for example French onion dip, with yogurt rather than sour cream for a much healthier way of snacking.
- Add into soups and sauces with a little flour to thicken them and give a better mouth feel.
- Mix with salsa for a cream chip dip that’s full of protein!
- Like dessert? Mix yogurt with some peanut butter and chocolate chips and eat with apple slices for a good post training snack
Recipe idea:
Pete-the-Greek-Yogurt & Chicken Salad Sandwich
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Much like Pete-the-Greek this sandwich will pass your guard every time!
Makes 2 large sandwiches
INGREDIENTS
Main Components
Boiled chicken, shredded or cubed: ½ lb
Red onion, diced: 1/4 cup
Apple, diced: 1/4 cup
Grapes, halved: ½ cup
Dried cranberries: 1/8 cup
Almonds, sliced: 1/8 cup
Greek Yogurt: ¼ cup
Lemon juice: ½ Tbsp
Garlic powder: 1/4 tsp
Salt & FGBP: t.t.
Bread of your choosing, toasted or whole wheat wraps: 2 ea
METHOD
Main Components
In a large bowl combine all ingredients.
Season to taste and refrigerate for 20 minutes to a couple hours in advance to let the flavors develop. But this step is not mandatory.
Portion into sandwiches or into wraps and serve with a side of mixed vegetables or salad!
EQUIPMENT
Spoon
Large bowl
Knife and cutting board
Image may be NSFW.
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Yogurt ranks in as a high level black belt because of its versatility and beneficial nutrients. Just be careful with the added sugars
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