Guidelines to bookmark
- Yogurt is the only fermented food that is recognised as "Sattvik" by Ayurveda, in spite of its mode of preparation.
- Yogurt is a fermented food, and the process of fermentation raises the heat in the food. Even though, it feels cold on the tongue, it has heating properties.
- Curd rice is a favourite when we have stomach problems - but we are going to keep it real with you. Yogurt is hard to digest, and may clogs the finer channels in the body - we'd recommend jeera rice (cumin rice) tempered with curry leaves and ghee or buttermilk rice!
- Avoid older yogurt or store-bought yogurt because it progressively turns sour which increases acidity, freshly prepared yogurts are sweeter and easier to digest.
- If you are bloated - it's not for you.
- We don't recommend yogurt in the summer, and after lunch! instead, we recommend taking small bites along with your lunch if need be.
- Yogurt is not meant to be consumed at night.
- Cow's milk yogurt is meant to be the best, as compared to other forms of yogurt
What is the best way to consume yogurt for its host of nutrients, probiotics, and good bacteria?
Have it as a part of your buttermilk!
Why buttermilk over yogurt? When buttermilk is also made from yogurt?
- Buttermilk becomes lighter in consistency and texture.
- Buttermilk is less concentrated as it’s prepared by diluting the yogurt.
- Buttermilk is more hydrating to your body.
- The sliminess of the yogurt/curd gets separated by the centrifugal motion of churning. This is the prime reason by which it becomes light and easy for digestion.
- Buttermilk is comparatively low in protein (therefore, easier on digestion)
How to make buttermilk?
- Home set curd/coconut yogurt 1 part + 4 parts boiled and cooled water
- Churn well in a open vessel (not in your juicer) and remove butter
- Add a pinch of rock salt
- 1 tsp roasted cumin seed powder
- ¼ tsp fenugreek powder (optional)
- A pinch of black pepper powder
What about coconut yogurt? is it a good alternative?
- Coconut yogurt is a great vegan alternative
- Good for people who are lactose intolerant
- It is a good replacement for people who have a good digestive power
- However, it can be very heavy if you have digestive issues. it's always important to try and see how your body reacts to it.
- Can also make it into buttermilk because it is easier to digest. (recipe shared below).
- Replace your curries with curd, to curries made with buttermilk
Combinations with yogurt - do's and don’ts!
Are you someone who reaches out for a bowl of yogurt topped with fruits and granola? While it has become a universally accepted “nutritious breakfast”, it may not be the best for your gut, especially in the long term! Imagine adding lemon to milk, it would curdle, right? That’s what occurs in your stomach when you mix fruit & dairy!
What can you combine with yogurt?
- Moong dal soup
- Honey
- Ghee
- Rock sugar or mishri
- Amla/Indian gooseberry fruit (either as a fresh paste/ powder/ gratings)
- Rice
- Stews
- Himalayan pink salt
- Various Tambuli preparations (a delicacy which consists of adding freshly blended pastes of a few fresh vegetables to the yogurt or curd along with tempering with ghee, hing, curry leaves etc.)
- Ginger, Indian borage, giloy or guduchi, malabar spinach, Indian pennywort, fenugreek seed paste, lemongrass, and pudina (mint leaves).
- Cucumber
- Cilantro
- Cumin (jeera)
- Coriander
- Lassi (dairy yogurt diluted with water; can be flavoured with sugar or salt).
What foods should not be combined with yoghurt?
- Fresh fruits
- Milk
- Cheese
- Eggs
- Hot beverages
- Potatoes
- Tomatoes
- Lemons
- Meat, especially fish (yes, marination is very very heavy to digest!)
- beans
- Radish
- Sprouted pulses
Combining dairy with acidic foods can be very disturbing for the gut. However, if you have the self-discipline to eat them on their own, we and your gut will be grateful for it!
Disclaimer: these are general guidelines not based on a personal consultation, always speak to your health care professional/nutritionist for specific issues.