Dairy products such as yogurt naturally contain small amounts of trans fat, about 2% to 5% of their total fat content. The digestive systems of ruminant animals have bacteria capable of producing this type of fat.

Yogurts found in grocery stores typically contain from 0% to 4% fat. This means that yogurt 100 g (equivalent of a small individual container) contains at most 0.2 grams of trans fat, compared to a donut, which contains up to 6 grams of trans fat . In Canada, we estimate the average intake of trans fat in adults, approximately 8 g jour27. Should consume daily the equivalent of 40 small yogurt with 4% fat to achieve that quantity. Yogurt contributes little to the total intake of trans fats in food.

According to the World Health Organization (WHO), the total amount of trans fat consumed each day should be less than 1% of daily calories. Thus, a person consumes about 2 000 calories a day should limit consumption of trans fats to 2 g.

Scientific data show that dietary trans fats are unhealthy and may increase the risk of heart disease. The negative effects on blood cholesterol trans fats produced during hydrogenation of vegetable oils are well documented. Researchers wonder however about the effects of trans fats on natural health.

A clinical study recently published by a team of researchers from Laval University in Quebec, found that trans fats from natural sources such as those found in dairy products, are not harmful to cardiovascular health, even when intake also relatively high (about 4 g per day). Availability is very high (about 10 g per day), natural trans fats have however the same negative effect on blood cholesterol as industrial trans fats, a decrease of “good” cholesterol (HDL) and increased “bad” cholesterol (LDL) 29. It should be noted however that it is impossible to consume natural trans fatty acids in quantities as high as part of a normal diet. This is not the case for trans fats found in hydrogenated vegetable oils.

Nutrients most important

Calcium

The plain yogurt is an excellent source of calcium, while the fruit yogurt is a good source. Calcium is by far the most abundant mineral in the body. It is mainly stored in bones, where it forms part. It contributes to the formation of the latter, and the teeth, and maintaining their health. Calcium also plays an essential role in blood clotting, maintaining blood pressure and contraction of muscles, including the heart.

Phosphorus

Yogurt (plain and fruit) is an excellent source of phosphorus (see our handout Past nutrient phosphorus). Phosphorus is the second most abundant mineral in the body after calcium. This mineral plays a key role in the formation and maintenance of healthy bones and teeth. In addition, he participated among others in the growth and regeneration of tissues, helps maintain the normal blood pH. It is a component of cell membranes.

Vitamin B2

Yogurt (plain and fruit) is an excellent source of vitamin B2, also known as riboflavin. Like vitamin B1, vitamin B2 plays a role in energy metabolism of all cells. Moreover, it contributes to growth and tissue repair, production of hormones and red blood cell formation.

Vitamin B12

Yogurt (plain and fruit) is an excellent source of vitamin B12. This vitamin works with folate (vitamin B9) for the manufacture of red blood cells in the blood. It also works for the maintenance of nerve cells and cells producing bone tissue.

Copper

Yogurt with fruit is a good source of copper. As a constituent of many enzymes, copper is necessary for the formation of hemoglobin and collagen (protein used for structure and tissue repair) in the body. Several copper-containing enzymes also contribute to defending the body against free radicals.

Zinc

The plain yogurt is a good source of zinc for women, but only one source in humans because of its higher needs in this mineral. Zinc is involved in immune responses including, manufacturing genetic material, to taste perception, wound healing and fetal development. It also interacts with the thyroid and sex hormones and insulin.

Pantothenic cide

The plain yogurt is a good source of pantothenic acid (vitamin B5), while the fruit yogurt is a source. Pantothenic acid is a key coenzyme in the energy use of the food we eat. It also participates in several steps of the synthesis of steroid hormones, neurotransmitters and hemoglobin.