June 5, 2003

Prairie Fare: The ‘Whey" to Better Health?

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

Little Miss Muffet knew what she was doing when she enjoyed her curds and whey. I hope she grabbed her bowl when the spider scared her away.

Nursery rhymes aside, "curds and whey" could probably be translated as our present day yogurt or cottage cheese. Yogurt, in particular, is a healthy snack and a versatile recipe ingredient.

Yogurt is one of the foods where bacterial cultures actually are a desirable ingredient. Most of the time, bacteria are viewed as "bad," something to be avoided.

Like other "cultured foods," yogurt is made by the process of fermentation, where "good" bacterial cultures are used to impart the products’ characteristic flavor and texture. Bacterial strains, such as lactobacillus and streptococcus, curdle the milk, giving it a pudding-like consistency.

Historically, yogurt has been linked with longevity in some areas of the world, although scientists have disputed the validity of this claim. Thought to have originated in the Caucasus mountains of the former Russia, yogurt was believed to contribute to the long lives of the region’s residents.

Now scientists are giving us even more reasons to include some yogurt, buttermilk, sour cream and other cultured foods in our diets. The friendly bacterial cultures are also known as "probiotics" linked to better health.

Research has linked eating yogurt and other cultured foods to improved digestion and a better ability to fight off infections. While fermented dairy foods are a main source, food scientists are exploring ways to add these ingredients to other foods.

Other research has shown promising results linking probiotics to helping manage lactose intolerance, helping manage cases of diarrhea occurring after antibiotic therapy, and improving the ability to digest milk sugar (lactose) after cancer therapy.

People who have trouble digesting lactose often suffer bloating and diarrhea. Yogurt cultures contain enzymes that break down lactose into smaller-size sugars that the digestive system can usually manage. Others with lactose intolerance are able to handle milk with meals or combination foods like cheese pizza.

Many types of yogurt are available including drinkable, custard-style and frozen yogurt. Yogurt varies in fat content depending on the type of milk used, so read the Nutrition Facts labels on the packages.

Also look for a statement on product labels about content of "live and active cultures" and check out the calcium content. Yogurt is also an excellent source of calcium, which may help prevent the bone-thinning disease osteoporosis. Many types of yogurt contain up to one-third of the daily recommendation for calcium.

Are you convinced that adding more yogurt to your diet may be a good idea? This quick and easy recipe provides a low-fat alternative to sour cream and butter for baked potatoes.

Sassy Potato Topper

1 8-ounce container plain, non-fat yogurt
1/4 c. chunky salsa
1 Tbsp. chopped red or green pepper
1 medium green onion, chopped

Combine all ingredients and chill. Serve over hot, baked potatoes.
Makes 4 servings. Each serving contains 36 calories and 0.1 gram fat.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu

[Editors: We’ve updated the illustrated column identifier for Julie Garden-Robinson’s Prairie Fare column. If you’re using an older version or if you would like to use the identifier, please download this printable EPS file. Prairie Fare (142 Kb eps file)]