Identification

Plain yogurt is made from milk and live cultures such as lactobacillius to culture the yogurt. It does not have any additional flavor such as vanilla, nor is it sweetened with sugar, maple syrup or fruit juice. There are many yogurts sold commercially that are more like pudding, as they are made from milk, starches, artificial colors, sugar or honey and fruit. To reap the best from yogurt, select those made with live cultures and no added refined sugars.

Beneficial Bacteria

Consuming plain yogurt can ward off the development of yeast infections in the gastrointestinal tract. Taking oral antibiotics kills off all the beneficial intestinal bacteria, and yeast infections in the mouth, throat and vagina can develop. The remedy is the same as the preventative cure: eating plain live yogurt.

Aids Allergies and Cholesterol Levels

In a study published in the "Journal of Nutrition," two groups of people were given 200 grams of yogurt to eat daily for a year. The first group was 20- to 40-years-old, the second 40- to 70-years-old. At year's end, both groups showed a decrease in allergy symptoms and total cholesterol and LDL (low-density lipoprotein) levels remained stable.

Considerations

There are many yogurts on the market and it is easy to get confused. Look for labels that read "live yogurt" or "with live cultures." The ingredient label should include the names of the live cultures, such as lactobacillus acidophilus or bifidus. Avoid refined sugars. If you want a sweetened yogurt, look for fruit juice-sweetened or maple syrup sweetened, for a less refined product. If you cannot tolerate dairy, you can take probiotic supplements which are the live cultures only and there are non-dairy versions.

Misconceptions

Yogurt is not a diet food. There are yogurts that are made with white sugar, fruit and full-fat milk that will add a whooping 10 grams of fat to a 240 calorie snack. To trim the fat and calories, purchase plain, live culture yogurt and add your own fresh fruits. To boost the protein, stir in nonfat milk powder or whey powder.