The Tamesis
If there’s one food I can’t get enough of, it’s yogurt—especially Greek yogurt. I eat it most mornings before yoga or strength training, usually with berries, a collagen supplement, and a dash of creatine. I also sometimes take it as a bedtime snack to replenish tryptophan, a precursor to serotonin that promotes more restful sleep.
With so many varieties of yogurt available these days, it’s easy to wonder which version is actually the healthiest. Soybeans? coconut? Non-fat? oat? Recently, I discovered a product that seemed to stand out—and one I had never considered before: goat yogurt.
What is goat yogurt?
It goes without saying that goat yogurt is made by fermenting goat milk. It’s readily available at most health food stores and regular grocery stores, and can easily be made at home using fermentation or another jar of goat yogurt as a starter.
In terms of flavor, it’s often described as creamy and tart, with a slightly “earthy” flavor, not unlike goat cheese. It is generally spicier, less sweet, and has a thinner, creamier texture than cow’s milk yogurt.
Goat yogurt benefits
Goat yogurt is rich in probiotics, e.g. Lactobacillus bulgaricuswhich is crucial for balancing the gut microbiome and is also critical for immune response, brain health, and even mood. It also contains short-chain fatty acids (SCFA), which reduce intestinal inflammation caused by inflammatory bowel disease and modulate the immune system
Goat yogurt is rich in minerals, including calcium and phosphorus, which are important for bone health and preventing osteoporosis, as well as potassium and magnesium, which support muscle recovery after physical activity.
In addition to minerals, it also contains a large number of vitamins. In particular, it is rich in vitamin K2, which promotes calcium absorption by bones and teeth and prevents age-related bone density loss and fractures. It also contains vitamin A, which accelerates cell turnover, stimulates collagen production and supports radiant skin, and B vitamins, which are essential for energy production, brain and nervous system health, and healthy skin and hair.
Goat yogurt is rich in protein and amino acids that support muscle growth and mass, and is rich in bioactive peptides that help suppress inflammation and regulate immune responses.
Goat vs. Cow’s Yogurt
Nutritionists often recommend goat’s milk as an alternative to cow’s milk, especially for those who suffer from allergies or digestive difficulties. But even if you don’t fall into this group, goat yogurt has several advantages that may be beneficial:
- Goat yogurt contains less lactose than cow’s milk yogurt, so it can be consumed by even people with very mild lactose intolerance
- The fat in goat yogurt is easier to digest and puts less stress on the liver and pancreas.
- The proteins in goat yogurt have a different structure than those in cow’s milk yogurt and are also easier to digest.
- Goat yogurt has a higher mineral content than cow’s milk yogurt and is an excellent source of magnesium, phosphorus and calcium.
- Goat yogurt is considered a more sustainable option than cow’s milk yogurt because goat farming requires less land and water than raising cattle; goats also produce less methane gas than cattle.
Goat yogurt: contraindications
Although goat yogurt contains less lactose than cow’s milk yogurt, it is not recommended for people with severe lactose intolerance or allergies to cow’s milk protein. Rich in saturated fat and cholesterol, your intake should also be limited if you suffer from high blood lipids. Also, be aware of intestinal sensitivities: Since it is a fermented food, it may cause discomfort in people with histamine sensitivities.
How to eat goat yogurt
Goat yogurt can be substituted for cow’s milk yogurt (or other yogurt) in most dishes. For a high-protein breakfast, it’s delicious sprinkled with raw honey and a splash of cinnamon, or combined with blueberries, sliced bananas, a handful of granola, or some chopped nuts. You can also use it to make a protein-packed chocolate mousse (see below).
