The Best Yogurt: Homemade

Excerpted from Probiotics: Nature’s Internal Healers by Natasha Trenev

The friendly bacteria used to culture true yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus. When these bacteria are added to milk and allowed to ferment, the resulting culture is a naturally sweet, mildly tangy, smooth, fresh-tasting custard-like treat. And, thanks to the action of the bacteria, true yogurt is almost a "predigested" food. Within an hour after eating yogurt, 90 percent of it is digested. Compare this to a glass of milk, of which only 30 percent is digested in the same amount of time.

Unfortunately, those colorful little cups of stuff in the supermarket don’t qualify as true yogurt. You should be aware that the commercial production of yogurt isn’t regulated. There are some loose guidelines that give a list of bacteria that are acceptable as starter organisms, but the bacteria are not ranked according to their health-promoting benefits. Many organisms will cause fermentation, but only living specific strains of L. bulgaricus and S. thermophilus provide proven health benefits. Often, the least expensive organisms are the most popular with profit-oriented producers.

Although it is frowned upon, some manufacturers still pasteurize their products after the culturing process is complete. This destroys any harmful bacteria lurking in the yogurt; however, it also kills the microorganisms used to cause the fermentation. Therefore, even if the very best bacteria have been used as culturing organisms, they will be destroyed in the pasteurization process. Only living bacteria provide proven health benefits.

If you are like most people, you probably like the sweet fruit-flavored yogurts best. They are the bestsellers. But if you think the addition of fruit adds to the healthy qualities of yogurt, you’re mistaken, for several reasons. First, the fruit that is added to most commercial yogurt is processed, not fresh. Second, the live bacteria used as a culturing agent like the sugars in fruit as much as you do; in fact, they would much rather nibble on the fruit sugar than ferment the milk. Whether the fruit is layered on the top or the bottom, or swirled throughout the yogurt, chemical additives are placed between the fruit and the cultured milk to keep the live bacteria from coming into contact with the fruit.

The manufacturer of one very popular, fruit-flavored yogurt uses a culture called pima, which is not a lactobacillus (milk-based) culturing agent at all. What pima produces is slime. This allows the manufacturer to skip adding a thickener to the yogurt. The end result of the pima culture is a homogenous slimy mass that does not separate. If it was sold as plain yogurt, you’d probably spit it out. To hide the slimy texture and odd taste, the manufacturer adds a lot of processed fruit and sugar.

Unfortunately, for all of these reasons, I can’t recommend any of the commercially produced yogurts on the market today. I urge you to read labels carefully and try to make an informed choice. It’s a shame that this simple, nutrient-rich, health-promoting food has been so commercialized.

Some health food stores promote their own brand of yogurt. Unfortunately, even yogurt sold as "old fashioned" or "homemade" may not have the quality you’re looking for. This is because even your health food store suppliers shop for starter cultures in the same places commercial producers shop. It’s easier and less expensive to use a manipulated bacteria that has been designed to shorten production time, rather than use truly beneficial strains of L. bulgaricus and S. thermophilus cultures. The milk will still sour, and the end result will look right and taste right, but, without the right starter culture, the healthy benefits you’re looking for will be missing.

If you won’t settle for less than the best yogurt, make your own using a starter of L. bulgaricus and S. thermophilus, which is sold in most health food stores. You’ll be surprised at how easy it is. True homemade yogurt is smooth and creamy, faintly sweet, and mildly tangy with a refreshing aftertaste. I promise you, one taste of your own homemade yogurt will convince you it is well worth the very small effort.

If you like yogurt that is sweet and fruity, add your own fresh fruit. If you like it crunchy, add some low-fat, no-sugar-added granola cereal. Health food stores offer a variety of healthy, whole grain cereals that make perfect toppings for a morning bowl of true yogurt.