Is yogurt considered a functional food?

Functional foods have grown significantly in popularity, driven by consumer interest in managing health through diet, and fermented dairy products like yogurt are central to this trend. In general, yogurt is considered a functional food due to its potential to offer health benefits beyond basic nutrition, primarily through its live and active cultures.

Quick Summary

Yogurt, especially varieties with live and active cultures, fits the definition of a functional food because of its beneficial probiotics and nutrient content. Fortification can further enhance its functional properties.

Key Points

• Functional Food Definition: A food that offers health benefits beyond its basic nutritional value, like yogurt with its live cultures.

• Plain Yogurt's Functionality: Even without fortification, plain yogurt is functional due to its live starter cultures, high nutrient density (protein, calcium), and improved digestibility.

• Enhanced Varieties: The market includes specialized functional yogurts with added probiotics, prebiotics, vitamins, and other bioactive compounds.

• Key Health Benefits: Functional yogurts can support digestive health, boost immune function, regulate metabolism, and improve bone density.

• Consumer Responsibility: To maximize benefits, it's important to read labels and select yogurts with low added sugar, especially when choosing fortified or flavored options.

What is a Functional Food?

According to scientific literature, a functional food is a product that provides health benefits beyond its basic nutritional value. The concept hinges on including specific bioactive compounds or ingredients that can positively impact health or reduce the risk of certain diseases. Unlike basic nutrients, which are essential for survival, these added components provide an extra layer of health promotion. The market for functional foods has expanded as consumers have become more aware of the link between diet and overall wellness.

Is Plain Yogurt a Functional Food?

Traditional, plain yogurt made with live and active cultures is inherently functional for several reasons:

• Probiotic Content: The fermentation process uses bacterial starter cultures, typically Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus. While these don't colonize the gut long-term, their presence can still stimulate the growth of other beneficial gut microflora. Many yogurts add specific probiotic strains, like Lactobacillus acidophilus or Bifidobacterium lactis, which are designed to survive digestion and offer more targeted gut health benefits.
• Enhanced Nutrient Availability: The fermentation process breaks down lactose, making yogurt more digestible for individuals with lactose intolerance. This process also increases the bioavailability of certain minerals, like zinc and calcium, due to the acidic environment created by lactic acid bacteria.
• Nutrient Density: Yogurt is a rich source of high-quality protein, calcium, and B vitamins (like B2 and B12), which support muscle health, bone density, and energy metabolism.

Enhanced Functionality: The Rise of Fortified Yogurts

Beyond its natural attributes, the functionality of yogurt can be significantly enhanced through fortification. The food industry has responded to consumer demand by creating various types of functional yogurt with added ingredients.

The Different Types of Functional Yogurt

• Probiotic Yogurt: Contains additional, specific strains of live microorganisms, like certain Lactobacilli and Bifidobacteria, that are intended to colonize the gut and improve digestive health.
• Prebiotic Yogurt: Enriched with non-digestible fibers (prebiotics), such as inulin or fructooligosaccharides (FOS). These fibers act as food for the beneficial bacteria in the gut, promoting their growth and activity.
• Synbiotic Yogurt: Combines both probiotics and prebiotics, creating a synergistic effect where the prebiotic helps the probiotic survive and thrive.
• High-Protein Yogurt: Fortified with extra protein, often whey or milk protein concentrates, to support muscle recovery and satiety, which is popular with athletes.
• Vitamin-Fortified Yogurt: Enhanced with additional vitamins, most commonly vitamin D for bone health and vitamin A for immune function.
• Antioxidant-Fortified Yogurt: Contains added antioxidant compounds from sources like fruits, nuts, or plant extracts to help protect the body's cells from oxidative stress.
• Lactose-Free Yogurt: Treated with the enzyme lactase to break down lactose, making it suitable for those with severe lactose intolerance while still providing the benefits of cultured dairy.

Health Benefits of Functional Yogurt

The consumption of functional yogurt has been linked to a wide range of health benefits, including:

• Improved Digestive Health: Probiotics and prebiotics can help balance gut flora, alleviating symptoms of diarrhea, constipation, and irritable bowel syndrome (IBS).
• Enhanced Immune Function: A healthy gut microbiome supported by probiotics can modulate the immune system and reduce the risk of infections.
• Better Metabolic Health: Studies suggest that regular yogurt consumption may help regulate blood sugar, reduce cholesterol levels, and assist with weight management.
• Improved Bone Health: The high calcium content, often supplemented with vitamin D, contributes to stronger bones and may help prevent conditions like osteoporosis.

Plain Yogurt vs. Fortified Functional Yogurt

The distinction between different types of yogurt can be summarized in this comparison table:

Feature	Plain Yogurt with Live Cultures	Fortified Functional Yogurt
Core Functionality	Inherently functional due to live cultures, protein, and calcium.	Enhanced functionality with targeted, added ingredients.
Probiotics	Contains standard starter cultures (L. bulgaricus, S. thermophilus), which offer some benefit.	Includes additional, specific strains proven to provide more targeted health benefits.
Prebiotics	Typically absent.	Often contains added dietary fibers like inulin or FOS to nourish gut bacteria.
Nutrient Levels	Provides good levels of core nutrients like calcium and protein.	May have higher concentrations of specific nutrients, such as protein or vitamins A and D.
Targeted Benefits	General digestive and nutritional support.	Specific health benefits, such as enhanced immunity, better metabolic control, or targeted digestive relief.
Ingredients	Milk, bacterial cultures.	Milk, cultures, plus other additives like fruit extracts, vitamins, proteins, or specific fibers.

Potential Downsides and Considerations

While the health benefits are clear, there are important considerations for consumers. The effectiveness of probiotics can depend on the strain, dosage, and the individual's gut microbiome. Some fortified yogurts, especially flavored varieties, may contain high amounts of added sugars, which can negate the health benefits. Reading the nutrition label is crucial to ensure you are getting a product that aligns with your health goals. Additionally, the stability of some added functional compounds, like certain vitamins, can be a challenge during processing and storage.

For those interested in the detailed nutritional and health benefits of functional yogurt, a comprehensive review can be found on The Royal Society of Chemistry's website.

Conclusion

In summary, yes, yogurt is considered a functional food, particularly when it contains live and active cultures. While plain yogurt offers inherent nutritional and probiotic benefits, the modern market has expanded to include a wide array of fortified yogurts that provide targeted, enhanced functionality. These can include boosting immunity, improving metabolic health, and optimizing gut health through the addition of specific probiotics, prebiotics, and other bioactive compounds. Ultimately, choosing the right yogurt depends on your specific health goals, with an emphasis on reading labels and prioritizing varieties with minimal added sugars.

Frequently Asked Questions

What makes yogurt a functional food?

Yogurt is considered a functional food due to its content of live and active cultures (probiotics) which provide health benefits, particularly for gut health, beyond its basic nutritional value of protein, calcium, and vitamins.

Is all yogurt a functional food?

Not all yogurt can be definitively called a functional food. The designation primarily applies to varieties containing live and active cultures. Products that are heat-treated after fermentation or are strained (like some Greek yogurts) may have fewer or no live probiotics, though they retain other nutritional benefits.

What is the difference between regular yogurt and probiotic yogurt?

Regular yogurt is fermented with standard starter cultures (L. bulgaricus and S. thermophilus), while probiotic yogurt contains additional, specific strains of live bacteria (like L. acidophilus or Bifidobacteria) designed to survive digestion and colonize the gut for more targeted health effects.

Can functional yogurt help with digestive issues?

Yes, functional yogurt, especially synbiotic varieties combining probiotics and prebiotics, can significantly improve digestive health. The beneficial bacteria can help balance gut flora, alleviating symptoms of diarrhea, constipation, and IBS.

How can I tell if a yogurt is a functional food?

Check the label for phrases like 'contains live and active cultures' and look for specific probiotic strains listed in the ingredients. Information on added prebiotics, vitamins, or high protein content will also be on the nutritional label.

Does adding fruit or flavor affect a yogurt's functional status?

Adding fruit or other natural flavorings can enhance a yogurt's functional properties by boosting its antioxidant content. However, watch out for high levels of added sugar in flavored varieties, as this can counteract the health benefits.

What are some examples of functional yogurt?

Examples include probiotic yogurts with specific Lactobacilli strains, synbiotic yogurts with prebiotics like inulin, high-protein Greek yogurt, and varieties fortified with vitamin D or antioxidants from berries.