Yogurt
A new study, published in the May, 2023, issue of the scientific journal Frontiers in Nutrition, compares the nutritional benefits of plant-based yogurts to dairy-based yogurts. The study analyzed different types of dairy and non-dairy yogurts to determine which option is the most nutrient dense.
The study’s researchers collected nutritional information for different yogurts from the Mintel Global New Products Database. They then placed the yogurts into different categories based on their main ingredients. The categories were full-fat dairy, low and nonfat dairy, coconut, cashew, almond, and oat. Then, they analyzed the nutritional contents of the different yogurts using the Nutrient Rich Foods Index. This index is “a comprehensive food guidance system that assigns a score based on the nutrient density of individual foods,” according to the authors of the study.
After analyzing the results, researchers found that two types of plant-based yogurts, almond and oat, are more nutritionally dense than dairy options. They outscore low-fat, fat-free, and full-fat dairy yogurts. Cashew and coconut yogurts were found to be less nutritionally dense than dairy products, but higher in iron. Soy-based yogurts were excluded from the findings due to a small sample size. However, soy-based dairy alternatives are often found to be the most similar to their dairy counterparts, having protein counts comparable to dairy yogurts and delivering healthful, unsaturated fats. Compared to dairy yogurts, plant-based yogurts contained significantly less total sugar, less sodium, and more fiber, the study indicated.
The probiotic benefits that yogurt provides—live and active cultures that help in digestion—are extremely important for the balance of our gut.
Source: peacefuldumpling.com/plant-based-yogurts-are-healthier-than-dairy-says-new-study
Recipe – Cashewgurt
Ingredients
1 cup raw cashews, plus water for soaking
2/3 cup filtered or distilled water
1 Tbs. maple syrup
1 Tbs. vegan live, active yogurt to use as a starter OR 2 vegan probiotic capsules
Process
Pour cashews into a good-sized bowl, cover with water, and soak for 4-8 hours. Rinse and drain well. In a blender, combine cashews and water, and blend to a smooth paste. Add the maple syrup and starter culture. If using a probiotic capsule, open capsule and empty powder into the blender and blend until mixed. Transfer to a sterile glass jar. Cover jar loosely with a towel and let sit at room temperature for 24 hours. Mixture should be thick and tangy. Serve with berries, nuts, or granola.