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Cultures and Fermentation in Foods: Fast Facts and Health Benefits
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One of the most popular and growing food trends in 2017 is cultured and fermented foods. Fermentation enjoys a long history, dating back as far as 6000 B.C., to a time when extending and preserving the shelf life of food was critical in the absence of refrigeration. Today, the surge in popularity exists not only for preservation, but also for potential health benefits.
Fermentation is the chemical breakdown that takes place when beneficial bacteria, yeast strains, or other microorganisms break down the starch or sugars of the food into alcohol and organic acids.1 Live and active cultures refer to living organisms that ferment or transform the basic food. Strains such as Lactobacillus bulgaricus, Lactobacillus acidophilus, and Streptococcus thermophilus are commonly used. Fermenting and culturing are terms that are often used interchangeably. Some examples of fermented foods are kefir, sauerkraut, kimchi, tempeh, kombucha, and yogurt.
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One serving of yogurt every day provides, in many cases, the calcium, vitamin D, and high-quality protein that together help promote muscle and bone strength.2,3
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Cultures and fermentation make unique products that can be associated with various health benefits.
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Yogurt’s live and active cultures may allow lactose-intolerant individuals to enjoy fermented dairy products with fewer associated symptoms.4
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Many yogurts contain nutrients lacking in the average American diet, including calcium, vitamin D, and potassium.
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Frequent yogurt consumption as part of a healthy dietary pattern was associated with less weight gain over time.5
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Frequent yogurt consumption, as part of a healthy diet, was associated with healthy levels of systolic blood pressure.6
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References:
1. Battock M, Azam-Ali S. Fermented Fruits and Vegetables: A Global Perspective. FAO Agricultural Services Bulletin No.134. 1998. 2. Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein–its role in satiety, energetics, weight loss and health. Br J Nutr. 2012;108 Suppl 2:S105–S112. 3. Sahni S, Tucker KL, Kiel DP, Quach L, Casey VA, Hannan MT. Milk and yogurt consumption are linked with higher bone mineral density but not with hip fracture: the Framingham Offspring Study. Archives of Osteoporosis. 2013;8(0):119. 4. Lomer MC, Parkes GC, Sanderson JD. Review article: lactose intolerance in clinical practice–myths and realities. Aliment Pharmacol Ther. 20 08;27:93–103. 5. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med. 2011;364:2392–2404. 6. Wang H, Livingston K, Fox CS, Meigs JB, Jacques PF. Yogurt consumption is associated with better diet quality and metabolic profile in American men and women. Nutr Res. 2013;33:18–26.
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