Probiotics history and how to scientifically choose yogurt from the shelf

In Leftovers by Wensheng D

Probiotics have been widely used in yogurt fermentation.

The utilization of probiotics dates back to an era preceding the discovery of microbes. Depictions of fermented milk products can be traced in Egyptian hieroglyphs, while Tibetan nomads have historically relied on fermented yak milk to preserve milk during their extensive journeys. The term “probiotic” was initially coined by Lilley and Stillwell in 1965 to describe substances secreted by one microbe that stimulated the growth of another. In 2001, the Food and Agriculture Organization of the United Nations provided a new definition, stating that probiotics are “live microorganisms which, when administered in adequate amounts, confer a health benefit on the host”. Furthermore, in 2013, the World Gastroenterology Organization issued global guidelines on probiotics and prebiotics, confirming that the efficacy of probiotics is both strain-specific and dose-specific. This dispelled the misconception held by many that any yogurt can be considered a probiotic. In 2014, a consensus statement examined probiotic data and categorized them into three main groups: (1) those lacking health claims (deemed generally safe without requiring proof of efficacy), (2) as a food supplement with explicit health claims (utilizing defined strains with evidence-based efficacy from clinical trials or meta-analyses, intended for bolstering natural defenses or alleviating symptoms), or (3) as a probiotic drug (requiring clinical trials for specific indications or diseases, using defined strains with risk-benefit justification, and meeting regulatory standards for pharmaceuticals). Considering the historical context of probiotics, do you have any insights regarding their origins? What are your views on yogurt supplemented with probiotics?

Some strategies on how to scientifically choose yogurt from the shelf. 

  1. Check the Ingredients: Look for yogurt with minimal additives and ingredients. Ideally, the ingredients list should include milk and live active cultures (such as Lactobacillus bulgaricus and Streptococcus thermophilus). Avoid yogurts with excessive added sugars, artificial flavors, or preservatives.
  2. Look for Probiotics: If you’re interested in the potential health benefits of probiotics, choose yogurt labeled as containing “live and active cultures.” This indicates that the yogurt contains beneficial bacteria that may support gut health. Some yogurts also specify the strains of probiotics they contain, which can help you choose based on specific health goals.
  3. Check the Sugar Content: Yogurts can vary significantly in their sugar content. Opt for varieties with minimal added sugars or choose plain yogurt and add your sweeteners, such as fresh fruit or honey, if desired. Pay attention to both total sugars and added sugars listed on the nutrition label.
  4. Consider Fat Content: Yogurt is available in various fat levels, including full-fat, low-fat, and fat-free options. Choose based on your dietary preferences and nutritional needs. Full-fat yogurt may be more satiating and provide fat-soluble vitamins, while low-fat or fat-free options may be preferable for those watching their calorie intake.
  5. Look for Certifications: Some yogurts may carry certifications indicating they were produced using organic ingredients or that they are free from certain additives or antibiotics. These certifications can provide additional assurance of quality.
  6. Check Expiry Date and Storage Conditions: Ensure that the yogurt is within its expiry date and has been stored properly to maintain its quality and safety.
  7. Consider Taste and Texture Preferences: Lastly, consider your personal preferences for taste and texture when choosing yogurt. Some people prefer thicker Greek-style yogurt, while others prefer a smoother texture. Taste various options to find the one that you enjoy the most.

Here is a paper talking about the impact of milk types, probiotics, and selected additives on yogurt quality if you are interested. Do you often eat yogurt? Do you have your strategy for choosing yogurt? Will you use these strategies the next time you buy yogurt？

Image Source: Priya Krishna