Health and wellness professionals are recommending food and drink to aid chronic health conditions with a centuries-old cooking legacy – fermented dairy.
“Fermentation is back. In fact, we have over 10,000 years of fermentation history and we aren’t done because, right now, it is a hot culinary and nutrition topic,” said Andrew Dole, chef, dietitian and owner of BodyFuelSPN. “Today, fermented foods have found a resurging popularity. The combination is based in the unique taste profile, the artisan aura, and the health benefits that have secured fermented foods in the top spots with trend spotters.”
Dole spoke at the “Get Cultured on Fermented Dairy Foods” webinar with National Dairy Council representatives Sally Cummins and Chris Cifelli. Using independent, clinical studies, the trio highlighted how fermented dairy – especially dairy with the “nutrition powerhouse” of milk – can boost gut health, decrease inflammation and reduce the risk of Type 2 diabetes and cardiovascular disease.
Fermented Food Just as Important as Fiber
Fiber is the shining star of the health world to aid the complex gut microbiome, but fermented food and drink are equally as important said Cifelli, PhD, vice president of Nutrition Research for the National Dairy Council.
“When we think about food, we think about fiber and we know the benefits of fiber in terms of helping our microbiota, but we also don’t think about getting those live and active cultures the same way and we really should,” he said.
The microorganisms that come from fermented foods are just as critical as fiber. He pointed out the Live & Active Culture seal as an important indicator of how to find dairy products with good bacteria. That seal – a voluntary seal by the National Yogurt Association – identifies a yogurt product that contains at least 10 million cultures per gram at the time of manufacturing. Some yogurt brands are heat treated after fermentation, killing any good bacteria. The seal is “the industry validation of the presence and activity of significant levels of live cultures,” according to the National Yogurt Association.
Fermented Dairy as Preventative Food
The human digestive tract contains 100 trillion bacterial cells. But modern practices like sanitation, antibiotics, processed food, c-section births and baby formula use have altered microbiota composition. Cifelli said scientists still don’t understand whether disease is a cause or consequence of an imbalance of good and bad bacteria (known as dysbiosis).
Fermented dairy foods, though, are linked to numerous positive health benefits. As plant-based milk products become increasingly popular, Cifelli noted the research all studied dairy milk products. He called milk “a foundational ingredient in all fermented dairy.” The essential nutrients in milk give it a unique health profile, the reason the Dietary Guidelines for Americans recommend three daily servings of dairy food.
Diabetes and cardiovascular disease – two of the major disease plaguing Americans today – both have beneficial health outcomes when a patient consumes fermented dairy products.
- American Journal of Clinical Nutrition: Consuming more dairy products reduces risk for Type 2 Diabetes by 7%. Eating 80 grams of yogurt daily compared to 0 grams of yogurt daily reduces risk for Type 2 Diabetes by 14%.
- PLOS One (Public Library of Science): Eating 30 grams of cheese daily and 50 grams of yogurt daily reduces risk of Type 2 Diabetes by 6%.
- BMC Medicine: One serving of yogurt a day is associated with a 17% reduced risk for Type 2 Diabetes.
- American Journal of Clinical Nutrition: A high daily intake of regular-fat cheese for 12 weeks did not alter LDL cholesterol levels of metabolic syndrome, both risk marks of cardiovascular disease risk.
- European Journal of Clinical Nutrition: Cheese consumption reduces the risk of: cardiovascular disease by 10%, coronary heart disease by 14% and stroke by 10%.
- Journal of Hypertension: Higher total dairy intake (3-6 servings a day), especially in the form of yogurt (at least 5 servings a week), associated with a lower risk of incidence of high blood pressure in middle-aged and older adult men and women.
- American Journal of Hypertension: Hypertensive men and women who consumed 2 servings per week of yogurt, especially while eating a healthy diet, were at a lower risk for developing cardiovascular disease.
Cifelli called the studies “significant. He added: “there’s been a huge body of evidence looking at dairy guidelines and (diabetes and cardiovascular disease) risk. … We’re really scratching the surface of what (fermented foods) means for health in the long run.”
Incorporating Fermented Foods
Dole, a chef, said you’re “bringing science to the table when it comes to fermented dairy foods.” Fermented foods enhance food by providing an increased concentration of vitamins, adding delicious flavor and increased texture. He shared multiple recipes using yogurt. Yogurt can be used for dip, spread, sauces, dressings, soups and marinade.
“Yogurt is a culinary powerhouse, from a chef’s perspective. We’re always looking for what has the most bang for its buck in versatility, and yogurt is ready-made everything,” he said.
“The (yogurt) fermentation process from a culinary perspective that creates that lactic acid, it works to tenderize meat. Indians have used it in their tandoor for a really long time. Another reason, the sugar caramelizes…and it completely changes the flavor profile and the color. And we get the unique taste of that yogurt tang, it imparts a different balance and depth, which is something home cooks can struggle to get.”