Core Cultures: What's Traditionally in Greek Yogurt?
Greek yogurt is made by fermenting milk with a specific blend of live bacteria, most notably Lactobacillus bulgaricus and Streptococcus thermophilus. These two starter cultures work symbiotically to convert lactose into lactic acid, giving yogurt its characteristic tangy flavor and thick, creamy texture. While all products labeled as yogurt in the U.S. must contain these two live cultures, additional probiotic strains are often added to enhance the health benefits.
The Role of Supplemental Probiotics
Probiotics are defined as live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. To differentiate their products and increase functionality, many yogurt manufacturers add extra probiotic bacteria beyond the traditional starter cultures. This is where Lactobacillus plantarum can come into play. It is not an inherent part of the standard Greek yogurt recipe, but a manufacturer can choose to include it as a supplemental probiotic to boost the product's gut-health properties.
Can Lactobacillus Plantarum Be Added to Greek Yogurt?
Yes, Lactobacillus plantarum can be, and has been, successfully added to Greek yogurt. In fact, scientific studies have explored this practice to improve the product's nutritional and sensory characteristics. A 2022 study, for instance, found that Greek yogurt supplemented with Lactobacillus plantarum HY7714 showed higher viscosity and received favorable consumer preference scores compared to traditional Greek yogurt. The versatility of L. plantarum allows it to thrive in various fermented food matrices, including milk products.
Checking for L. plantarum on Yogurt Labels
Because Lactobacillus plantarum is not a required starter culture, the only way to know for sure if a specific Greek yogurt brand contains it is to check the ingredient label. Yogurt products that include supplemental probiotics typically list these strains explicitly. Look for phrases like "contains live and active cultures" along with a list of the specific bacteria, such as Lactobacillus plantarum, Lactobacillus acidophilus, or Bifidobacterium.
Greek Yogurt Labels: What to Look For
- Live and Active Cultures Seal: This seal, found on many products, indicates that the yogurt contained a significant amount of live cultures at the time of manufacture. However, it doesn't specify the exact strains.
- Ingredient List: The most reliable source. Manufacturers will list all bacterial strains included in the product. For example, a label might say "Ingredients: Cultured Pasteurized Nonfat Milk, Live and Active Cultures (S. thermophilus, L. bulgaricus, L. plantarum)".
- Brand Website: If the information isn't clear on the packaging, most major brands provide detailed probiotic information on their website. Some brands, like Chobani, are known for using a diverse mix of cultures in their Greek yogurt.
Health Benefits of Lactobacillus Plantarum
Lactobacillus plantarum is a versatile and extensively studied probiotic strain. Its benefits extend beyond simple fermentation, providing specific health-promoting properties that can be a valuable addition to Greek yogurt.
| Comparison: Standard Cultures vs. L. plantarum Supplementation | Feature | Standard Greek Yogurt (with L. bulgaricus & S. thermophilus) | Greek Yogurt with L. plantarum (supplemented) |
|---|---|---|---|
| Core Function | Ferments lactose into lactic acid to create yogurt's texture and tang. | Adds specific probiotic benefits beyond standard fermentation. | |
| Probiotic Spectrum | Generally narrower, focusing on digestion of lactose and gut-regulating effects. | Broader and more diverse, targeting specific health outcomes. | |
| Digestive Support | Known to aid in lactose digestion for intolerant individuals. | Can help reduce symptoms of Irritable Bowel Syndrome (IBS) and support gut barrier integrity. | |
| Antimicrobial Properties | Has some antimicrobial effects against certain pathogens. | Produces antimicrobial substances called bacteriocins, which can inhibit pathogenic bacteria. | |
| Other Benefits | Contributes protein and calcium. | Associated with immune support, antioxidant activity, and potential anti-inflammatory effects. | |
| Labeling | Contains "Live and Active Cultures" seal and lists the two standard strains. | Must explicitly list L. plantarum on the ingredient panel. |
Fermented Foods with High Levels of L. plantarum
If you are specifically seeking out Lactobacillus plantarum and want sources other than potentially-fortified Greek yogurt, several other fermented foods are excellent sources:
- Sauerkraut: Fermented cabbage is a classic source of naturally occurring L. plantarum.
- Kimchi: The Korean fermented cabbage dish is another rich source of this versatile bacterium.
- Pickles and Brined Olives: Naturally fermented varieties (not those made with vinegar) are a good source.
- Sourdough Bread: The sourdough starter culture contains a complex community of bacteria, including L. plantarum.
Can you find L. plantarum in every Greek yogurt?
No, Lactobacillus plantarum is not a standard starter culture for Greek yogurt. Its presence depends on whether a manufacturer has chosen to include it as an additional probiotic strain. Always check the ingredient list for specific bacterial names.
Conclusion
While traditional Greek yogurt relies on Lactobacillus bulgaricus and Streptococcus thermophilus for fermentation, the presence of Lactobacillus plantarum is not guaranteed. It is often added by manufacturers seeking to provide additional probiotic benefits and improve the product's texture. For consumers looking for this specific strain, a careful review of the product's ingredient list is necessary. Alternatively, other fermented foods like kimchi and sauerkraut offer reliable sources. Ultimately, the choice comes down to reading labels to ensure your yogurt contains the probiotic profile you desire.
ACE Fitness on Greek yogurt cultures offers additional background on the traditional cultures found in Greek yogurt.
