Yogurt’s History:
While yogurt’s origins are a bit of a mystery, it is believed to have been discovered in the Neolithic period in Mesopotamia about 5000 years ago. Turkey is credited for naming this dairy product, but yogurt can be found in every culture that has kept milk producing livestock. The first yogurts were most likely discovered by accident. Ancient archeological finds show that milk was kept in pottery. When heated in the summer and exposed to friendly bacteria in the air the milk would then thicken, becoming a tangy version of what we know today.
Yogurt has been held with high regard throughout history. Ancient Indian records refer to yogurt and honey mixed together as “the food of the gods”, and Genghis Khan credits his warriors with being so resilient due to their regular consumption of yogurt. By the early 1900’s scientists began examining the bacteria in yogurt. By 1907 this ‘rod shaped lactic acid producing bacteria’ was identified as Bacillus bulgaricus, now known as Lactobacillus bulgaricus which can be found in almost every commercial yogurt. Soon after the discovery of this bacteria scientists were able to isolate the particular bacterial strains that they wanted creating the first commercial yogurt starters. These starters ensure a consistent product, changing the game in commercial yogurt making as we know it. In 1981, the FDA defined yogurt as containing Lactobacillus bulgaricus and Streptococcus thermophilus, which you will see in every commercial yogurt in the US today.
How It’s Made:
Yogurt, simply put, is just cultured milk. The process of culturing the milk is actually rather simple, and consists of only a few steps. First, the milk is separated into skim and cream. The liquid is heated to 180°F. It is then cooled to 112-115°F and the starter is added. Sometimes gelatin or stabilizers are added as well. This is then homogenized to ensure an even and smooth consistency. The mixture is then incubated at about 100°F for 5-24 hours depending on what type of yogurt you are making. After incubation, the yogurt is chilled to fully set.
So how exactly does heat and bacteria transform milk into yogurt? Milk contains sugars, also known as lactose. The yogurt starter adds the lactase enzyme which is responsible for breaking down the lactose in the incubation process into glucose and galactose. This results in lactic acid and acetaldehyde. This process of denaturing the proteins results in a thick and tangy product we know as yogurt. After incubation, commercial yogurt makers usually add sugar and flavorings, although sometimes these additions outweigh the benefits of the good bacteria it contains.
Health Benefits:
Even in ancient times it seems they knew that yogurt was beneficial to health, although they may have not known the exact reasons. Today we know why yogurt is so beneficial to overall health as it contains vital nutrients and bacteria. It also can aid in immune, digestive, heart, and bone health. In fact, just one cup of plain yogurt contains almost 50% of the calcium you need for the day helping to prevent osteoporosis and keep bones strong. It also contains vitamin B, B12, and riboflavin which are all beneficial in maintaining heart health and lowering the risk of heart disease. Besides calcium and B vitamins, a serving of plain yogurt also contains 38% of your daily phosphorus, 12% of your magnesium, and even 18% of your daily potassium. These nutrients help regulate blood pressure and metabolism.
The most important benefits yogurt provides, especially for those with IBD, is all the good bacteria it contains, also known as probiotics. These bacteria help repair the gut lining, and reduce bloating, as well as stool frequency. Bifidobacteria and Lactobacillus are the most common probiotic bacteria, although Bifid bacteria is not recommended for those on SCD. Yogurt has also been shown to boost the immune system and lessen inflammation which is a major key in taming IBD symptoms.
Which Starter Should You Buy?
For true SCD yogurt there are three main starter options; commercial yogurt starter, Yogourmet starter, and GI Pro-health starter. Breaking the Vicious Cycle, Elaine recommends a starter with Lactobacillus bulgaricus, L. acidophilus, and S. thermophilus. She also cautions against using any starter that contains Bifidus for SCD.
Now let’s get into the pros and cons of each starter:
- Commercial yogurt-This is Elaine’s “go to” choice for SCD yogurt. Containing all the bacteria that’s needed and one of the more affordable options. In the US there are two brands of commercial yogurt that are SCD legal. Dannon plain yogurt, and Butterworks whole plain yogurt. Always be sure to read the label, the yogurt should only contain milk or milk solids and bacterial cultures, but not any starting with Bifid.
- Yougormet-This is another affordable option and is even available on Amazon. This is the starter I generally use as I can’t seem to find a commercial yogurt. It is important to note that one of the ingredients in this starter is sugar. However, it is still SCD legal as a lab test done on 24-hour incubated yogurt contained no trace amounts of sugar and was completely undetectable making it safe for SCD. This starter comes in packets, called sachets, and are 3g each. Use one sachet per liter of milk. This starter contains Lactobacillus bulgaricus, S. thermophilus, L. acidophilus, maltodextrin and sugar.
- GI Pro Health-This starter is perhaps the highest quality, but is the most expensive of the three. It comes in freeze dried form and ⅛ of a teaspoon is enough for 2 liters of milk. This too can be found on Amazon and is $38.95 per bottle. Each bottle is enough for up to 80 liters of yogurt, so it may be worth it in the long run. This particular starter contains Lactobacillus bulgaricus, S. thermophilus, and Lactobacillus casei.
Yogurt & SCD:
SCD yogurt is a cornerstone of the diet, and one of the major beneficial factors in gut healing in the beginning stages. This yogurt can be added just after the introduction phase. However, be sure to try a small amount at first, to ensure it is well tolerated. To be true SCD yogurt, it has to be incubated for 24 hours so that all the lactose is broken down, making it digestible for those that have IBD. This 24-hour incubation has to be held between 100°F-110°F. This temperature is suitable for the bacteria added to rapidly multiply, making for probiotic rich yogurt.
So how do you keep the yogurt at this specific temperature for so long? Well, there are a few ways to do just that. There are several types of yogurt incubators that can be purchased, or you can use your oven. Yogourmet and Luvelle make 24-hour yogurt makers that are a little pricey, but worth the investment. You can also use an Instant Pot as long as it has a 24-hour setting. Lastly, you can use an oven. Typically, a gas oven with the pilot on will keep it in the correct range. If you have an eclectic oven, change out the bulb to a 60 watt and leave the light on. Be sure to use a thermometer to check accuracy, as some ovens may need to be propped open to maintain correct temperature. I personally use the Luvelle 2L yogurt maker, and love it. By using a commercial yogurt maker it takes all the guesswork out of maintaining temperature and ensures a consistent product.
When it comes to picking what type of milk you want to use to make your SCD yogurt, it really is up to you. I usually get an Organic whole cow’s milk as it makes a thicker and creamier yogurt, more like the commercial brands most of us are used to. However, you can use skim or 2% if you prefer, or are watching your fat intake. You can also use any type of milk such as; goat, sheep, cow, powdered, and even coconut or almond milk for dairy-free versions.
There are a few important notes to make about SCD yogurt. Firstly, if you use powdered milk, do not add additional powdered milk to fluid milk as it will not be a true SCD yogurt. This is because it will not break down the huge amount of added lactose, which would be detrimental to those maintaining SCD. Secondly, there are two different temperatures at which to add your starter depending on which one you choose. If you use a commercially prepared yogurt as your starter you will need to cool your milk to 64-77°F before adding it in a small portion to make your paste. If you are using a powdered starter, your temperature should be 104°F. This is because the bacteria in the already made yogurt is cold and thus needs to stay in that range so the bacteria don’t die. Lastly, the yogurt needs to cool and set after the 24-hour incubation period for 6 hours in the refrigerator. As tempting as it is to try right away, be sure to let it set first.
Now that you have mastered making 24-hour SCD yogurt, there are a few variations to be aware of. You can make a ‘Greek’ style yogurt by simply placing the 24-hour yogurt in a sieve with cheesecloth and allow it to drain for 6-8 hours. This is also the same process to make cream cheese. This thick mixture will be tart, so it is advised to work in some honey after dripping. You can also make creme fresh (sour cream) or French cream by replacing the milk in the yogurt recipe with cream. Use after incubating and setting as a French cream or add into ice cream for an ultra-creamy treat. For sour cream allow the cream yogurt to drip in the same fashion as the cream cheese, but for 4-6 hours. I hope this comprehensive overview answers all your SCD yogurt questions! I know it can seem intimidating at first, but I promise it’s an easy process that you will be able to do in your sleep after a few times. Check out my SCD Yogurt recipe and for a real treat, check out my Cherry Frozen Yogurt recipe too! If you still have questions about SCD yogurt, feel free to email me at [email protected]om.
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