yogurt

We have been believing for years that yogurt was the best probiotic. Science is now crowning kefir

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In recent months there is a dairy product that has begun to become very popular, causing traditional yogurt to begin to falter from its ‘reign’ on supermarket shelves. We are talking about kefir, a product that is increasingly you are listening much more and which is registering a boom that is driven above all by social networks that have promoted some of the benefits it can have for the digestive system. A battle. For decades, yogurt has been the undisputed leader in taking care of our intestinal flora due to the ‘good’ bacteria it has in its composition. However, at a microscopic level, the battle is completely unequal, since, while conventional yogurt usually contains between 2 and 5 bacterial strains whose effects on the intestine are transitory, kefir is a massive symbiotic consortium and offers a better long-term result. We are talking about an ecosystem that houses between 30 and 50 strains of bacteria and yeast, and here the published reviews highlight that this overwhelming microbiological diversity allows kefir to survive stomach acids and ‘settle’ in the intestine in a persistent way. In this way, the bacteria are not passing through as can happen with yogurt, but rather kefir settles and transforms the bacterial flora. And more benefits. Its level of residual lactose here is significantly lower, so the bacteria and yeast in kefir “eat” much of the sugar in the milk during its fermentation, which explains why there are clinical trials showing that lactose intolerant They digest it without having as much reflux and also with less bloating. What does science say? Here there are different sources that can be consulted that suggest that the consumption of kefir reduces some of the bacteria that colonize our mouth producing cavities and is also a proven ally in the eradication of the dreaded bacteria. Helicobacter pylori (although strict antibiotic treatment is required to eliminate it). A recent meta-analysis published in 2025 indicates that kefir also reduces markers of general inflammation and oxidative stress, which are two of the great enemies we face when we talk about harmful agents for the body if they are maintained over time. Furthermore, its ability to reduce the fasting glucose and insulin resistancemaking it a food of interest for the control of type 2 diabetes. The small print. Like everything in nutritional science, the “how much” and the “what” are critical. Here studies indicate that to obtain these metabolic and anti-inflammatory benefits, doses of between 400 and 600 milliliters daily are required, maintained constantly for periods of 4 to 12 weeks. If taken in a ‘jumping’ manner and without consistency, no results should be expected. Which one to choose. Although it may seem like it, not all kefirs are the samesince a pilot trial in healthy men showed that traditional kefir (made from real nodules) reduces LDL cholesterol and inflammatory cytokines much more than hyper-processed commercial versions. The reason is quite simple: industrialization tends to simplify microbial diversity to sterilize the product, losing along the way part of this microbiological ‘magic’ that we appreciate so much. Images | freepik In Xataka | We have been assuming for decades that “skimmed” or “0% fat” yogurt is healthier. It’s time to rethink it

a yogurt that now thousands of people are looking for

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Every morning, for more than a century, María Branyas Morera repeated a simple gesture: open a yogurt and eat it slowly. It was always of the same brand, the Fageda, made in the Catalan garrotxa. When he died in 2024, at 117 and 168 days, he not only became the longest person in the world, but also the protagonist of unexpected finding: that daily habit could be one of the keys to his surprising health. The yogurt key. The media focus He unleashed For a seemingly simple detail: Branyas took daily yogurts of the Catalan brand La Fageda. After knowing the results of the investigation, the company received calls from the United Kingdom of people interested in buying or even distributing them, As explained by its director in the window. But it seems that he did not settle for one. According to the study, Posted in Cell Reports MedicineBranyas ate up to three daily yogurts of this Catalan brand, known for its social work. In addition, their yogurts are made with their own farm milk and a fermentation process designed to keep bacteria alive until the end of the useful life. Far beyond dairy. The scientific analysis concludes that the intestinal microbioma was “almost youthful” despite its advanced age. In his samples there was an unusual abundance of bifidobacterium, bacteria that usually decline over the years and that help reduce inflammation and improve metabolic health. The yogurt could contribute to this balance, but the researchers themselves warn that it is not the only key. “It cannot be confirmed that only yogurt explains its longevity, although it probably modulated its microbiome,” They point out in the study. A combination of favorable factors. Beyond the yogurts, the biology of María Branyas hid a surprising puzzle. Genetics gave her winning letters: variants that protected her from dementia, cancer or heart problems. Even their telomeres, those structures that are wearing with each cell division, seemed to play against – they were very short – but in their case they could become a shield in front of the tumors. As for his biological (or epigenetic) clock, he revealed, that in biological terms, it was up to two decades younger than his ID. To that advantage was added an still energetic immune system and an enviable cholesterol metabolism. The rest she put it: Branyas continued A Mediterranean dietan eight -cereal shake drank every morning, never smoked nor drank alcohol, He walked daily Until entry into advanced age and maintained an intense social life. He survived two world wars, Spanish civil war, Spanish flu and even COVID-19, which was recovered with 113 years. A new research route. Manel Esteller’s team from the Josep Carreras Institute, Believe that this case You can open the door to therapies that imitate the effects of “good genes” or a rejuvenated microbioma. The study even points to the possibility of developing drugs that replicate the benefits of a healthy intestinal flora. A new debate. As always happens when a line of study opens that not all experts coincide. Harvard’s immaculata immaculata, He recalled that Extrapolar from a single case is risky: “Longevity depends on probabilities, not absolute.” From Johns Hopkins, oncologist Mary Armanios added that the genes associated with long life do not always predict the future: what seems advantageous in some may not be in others. In addition, social inequality itself introduces differences of up to 20 years in life expectancy, as Armanians illustrated with Baltimore’s example. Beyond the anecdote. The story of María Branyas shows that aging does not have to get sick, As The Guardian titled. Its longevity seems the result of a delicate balance between a resilient genetics, healthy habits, a positive social environment and, perhaps, also a daily yogurt. Image | Unspash and Unspash Xataka | We already had an ozempic to lose weight, now someone has created one for the eternal youth: NAD+ promises

The Greek yogurt has conquered the supermarket yogurts. All thanks to the magic word: protein

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On my last visit to the supermarket I realized that it was no longer enough to choose between natural or flavors. Now the labels speak of “Greek” or “protein”, without forgetting the “0% fat.” “Choose your own adventure,” we might think at first glance. However, my approach focuses on the Greek yogurt, because the “protein yogurt” we already know that we are in the It was of chic protein. But what is special for Greek yogurt to have become the protagonist? Is it really better for health or is it a triumph of marketing? More than an exotic name. Greek yogurt is no recent invention. In the Mediterranean basin it has been consumed for centuries as a basic food: thick, satiating and easy to conserve thanks to the casting that eliminates part of the serum. In Greece it is usual to serve it with honey and nuts, and in Türkiye or in the Middle East it is used in salty sauces and dishes. His jump to global fame arrived just two decades ago, when international brands began to market it. And what distinguishes it is not its passport, but rather its process: the liquid serum is sneaking, which gives it a thicker and more creamy texture, and a protein content greater than that of a conventional yogurt. A chute of protein. It seems that here is the kit of the matter. In a New York Times reportEthan Balk, a professor of nutrition at the University of New York, defined it as a complete protein: it contains the nine essential amino acids that the body does not produce for itself. In addition, clinical studies They have demonstrated that consuming it as a snack helps reduce hunger and delay the following meal. Also, a meta -analysis Add that This high protein density can help reduce total caloric intake and to increase metabolism when it is part of a balanced diet. But the Greek yogurt does not stay there. The interesting thing comes when we see what else contributes. Loses part of calcium in the process. And yes, this occurs in the casting part, but still remains a good source of this mineral and protein, key to bone health. In an article for News Medical Today They point out that An adequate intake of both nutrients can reduce the risk of osteoporosis. In addition, a 2014 study He found a relationship between the usual consumption of yogurt and a lower risk of type 2 diabetes. The intestine, great protagonist. All yogurts with live crops, including Greek, contain probiotics: the famous “good bacteria.” Andrew T. Chan, Harvard gastroenterologist, He continued for years To more than 130,000 adults and observed something striking: those who ate yogurt twice a week had 20% less risk of a subtype of colon cancer compared to those who barely tried it. This does not prove that yogurt is a coat against cancer, because it was an observational study and did not distinguish varieties. But it does add to a body of increasing evidence on the value of those fermented in the diet. For its part, Since May ClinicThey add that yogurt bacteria participate not only in digestion, but also in the regulation of the immune system and in the production of neurotransmitters such as serotonin, fundamental for mood. Not all Greek yogurts are the same. At this point it seems obvious, but it should be remembered: not everything that the label “Greek” deserves the same place in the fridge. Some Greek yogurts of flavors can carry both added sugar that go from healthy food to outrage, The New York Times warns. Since May Clinic They recommend fixing in which the container indicates “living and active crops”, since not all yogurts maintain probiotics after the pasteurization process. In addition, dietitian Elaine Siu, cited by NYTsuggests accompanying it with fruit, nuts or seeds: thus we add the fiber that the beneficial bacteria need to multiply. And if you do not consume dairy, the most balanced nutrient alternative is the fortified soy yogurt with calcium and vitamin D. A superfood? This word has become very fashionable and we cannot say that Greek yogurt is. However, if we can clarify that it is a dense product in nutrients: complete proteins, vitamin B12, probiotics and calcium in a single container. In a saturated market of labels and claims, the conclusion seems clear: the value of the Greek yogurt is not called “Greek” but to presume to be another value in the fever of the protein. Image | Freepik Xataka | To the question of whether ultraprocessed foods are as bad as they have told us, science still has no clear answer

If the question is whether to freeze a yogurt is a healthy alternative to ice cream, science is clear about the answer

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The kit to survive summer goes through having something cool: from icy drinks, watermelon in the fridge and, of course, ice cream. But in times of social networks and healthy lifestyle, the classic tubs or cucuruchos have been replaced by options that seem, more “healthy.” Yes, I’m talking about frozen yogurt or, in a more viral version, he Yogurt Bark. What is it? This recipe has gained popularity for being visually attractive and simple to prepare. The idea is simple, Greek yogurt is mixed with fruit or nuts and then extends on a tray, taking it to the freezer. The next day is split into pieces and enjoyed as if it were a sweet tablet, but like many viral trends, you have to go beyond the wrapping. A “healthy” option? Although natural yogurt, especially Greek, provides important nutrients such as proteins, calcium and in some probiotic cases, freezing it can alter some of its functions. According to Mayo Clinicmany probiotic strains do not survive the freezing and defrosting process, especially if proper temperature management and product formulation are not performed. In addition, it is essential to consider the composition of the yogurt used. Many yogurts available in the market are not “natural” in the strict sense: they can contain high levels of added sugars, artificial sweeteners, flavoring and thickening. And if we add sugary topings, the result can be a more caloric preparation than a moderate ration of traditional ice cream. So? Here comes the key summer question: if neither the traditional ice cream nor the frozen yogurt are ideal … so what? The answer is in balance. Eating ice cream every day is not necessarily bad, provided that the rest of your diet is healthy and have no conditions that advise you. The problem is not the ice cream alone, but how it integrates into your habits: do you take it for dessert after a balanced meal? Or do you use it to replace fruits, water or nutritious foods? In that sense, both ice cream and Yoghurt Bark They can have a place, provided they do not replace essential foods or take by system as “healthy without further ado.” THE FIT phenomenon. Taking care of food does not go on to change an ice cream ball for a frozen yogurt sheet and think that it is already. This quick replacement logic – bad, well frozen yogurt – is part of a superficial approach that has been installed thanks to Aesthetics Fit In social networks. However, all this does not go on trends or Hacks. It will understand what one eats, of exercise, rest … health is not measured in calories or Likesbut in balance. Image | Pexels Xataka | There are people eating human placenta. Science strongly asks you that, please, don’t do it

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