Plain Yogurt A Boon For Adults, Calorie Counters

July 16, 1987|By BARBARA GIBBONS

Listening to the testimony of health food fans, you`d think that the real staff of life is yogurt. It has been empowered with everything from curing diarrhea to fortifying the fathering abilities of octogenarians. Luckily for us could-be chubbies, plain yogurt is low in calories and incredibly versatile. And there`s a basis for many of the claims. Here`s the lowdown:

Digestibility -- The most significant asset yogurt has is its easy digestibility by those grown-ups, probably the majority, who otherwise would never be able to meet their need for milk due to lactose intolerance.

Milk provides vital vitamins and minerals, but the only way for the milk- intolerant to consume milk is in its predigested form -- cheese, for example. However, cheese is high in calories, cholesterol and saturated fat. Yogurt, on the other hand, is skim milk that already has been pre-digested by the friendly bacteria that give it its thick creamy texture and tart tangy taste. These healthy bugs impart an enzyme that seems to make up for the milk- digesting enzyme so many people lose after childhood.

Calcium -- Yogurt is one of the best ways for people who can`t or won`t drink milk to get calcium.

Calories -- If they count, you`ll want to avoid yogurts sweetened with jams, preserves and other sugars. Low-fat strawberry yogurt is 225 calories for eight ounces, compared with 140 calories for plain.

Fresh fruit -- For what you save in sugar calories, you could dump a whole cupful of fresh blueberries or strawberries over eight ounces of plain low-fat yogurt and enjoy a lunch that`s not only higher in vitamins, but much more filling, thanks to real fruit fiber.

Yogurt types -- Not all ``plain`` yogurt is the same. Unflavored, unsweetened yogurt can range from 120 to 180 calories for eight ounces. Check the label for calorie content, but keep in mind that there are two factors that can increase the calorie count: extra milk solids (OK, because they give you more protein and calcium) or extra butterfat (not OK, if you`re watching your weight or your arteries). For the least fat calories, use skim milk yogurt (or make your own).

Check the label for ``live`` or ``active`` culture. Don`t use yogurt that has been pasteurized (treated to prolong shelf life); the friendly bacteria have been killed off. While dead yogurt is still digestible by the lactose- intolerant, it won`t repopulate your intestines with healthy bacteria (and you can`t use pasteurized yogurt as a starter for making your own). Eating live yogurt replenishes the healthy bacteria in your intestines after diarrhea or antibiotics.

Cooking -- Yogurt can replace sour cream in sauces (only 140 calories a cup instead of 493). But remember that the healthy microbes expire at 140 degrees -- and yogurt will separate if it reaches the boiling point. To sauce hot pasta or rice, let the yogurt warm to room temperature, then stir it in without heating. Season with chives, parsley or other herbs and spoon on baked potatoes.

Baking -- Due to its acid content, yogurt can substitute for buttermilk or sour milk in recipes. But using yogurt in baked goods kills the valuable bacteria, so it has no more health advantage than ordinary low-fat milk.

Frozen yogurt -- Frozen yogurt in place of ice cream? Many commercial brands are little better than ``junk health food`` with nearly as many calories and a lot more sugar than ice cream, less healthy bacteria than fresh yogurt (or none at all). Why not make your own soft-serve frozen yogurt in the blender or food processer by combining yogurt with an equal amount of frozen unsweetened berries? Add low-cal sweetener to taste and serve immediately.

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