Yogurt & sugars: the basics – 1 –

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What is plain yogurt made of?

Plain yogurt is made of a few ingredients and especially more than 98% milk and less than 2% milk ferments (Lactobacillus bulgaricus & Streptococcus thermophilus). Plain yogurt is a nutrient dense food. Indeed, it contains protein (~4%), sugars (~ 3.7%), fat (0 to 3.5%), calcium, live bacteria, minerals and vitamins.

Sugars in plain yogurt are represented by lactose

The main sugar of milk is intrinsic lactose. Due to fermentation, as bacteria feed on lactose, yogurt contains 23% less sugars than milk and is easier to digest. In the intestine, live bacteria release their own lactase. Thus, yogurt’s live bacteria improve digestion of lactose in individuals with lactose maldigestion.

Sources:

• FAO/WHO (2011). Codex Alimentarius. Milk and milk products.
• ANSES (2018). Ciqual.
• USDA (2019). FoodData Central.
• Source: EFSA (2010). Scientific Opinion. Journal;8(10):1763.

For more information

• Yogurt beyond nutrient density: a look back in 2019:
• Lactose as a nutrient
• What is the function of lactose?
• Yogurt consumption helps meet nutrient intake requirements
• Boost your nutrient intake with a daily yogurt
• Yogurt consumption, signature of a healthy diet and lifestyle