Dahi Ka Pani Faide – Yogurt Water Benefits – Yogurt Whey Health Benefits
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When you’re making yogurt, whey is the yellowish-colored liquid that is drained off to give the finished product your desired consistency. Instead of discarding whey, try using it as a substitute for buttermilk or water in baked goods, as a nutrient-dense addition to smoothies or as the cooking liquid for oatmeal, rice, pasta, potatoes, quinoa or beans. Store whey in the refrigerator or in an airtight container in the freezer.
Low in Fat
According to Cultures for Health, a site dedicated to supplying information on homemade whole foods, the whey drained from yogurt preparation is defined as sweet whey. Sweet whey is virtually fat-free, with only 0.9 gram of total fat and 0.6 gram of saturated fat in each 1-cup serving. It is also low in cholesterol — each cup contains 5 milligrams, an amount that fulfills about 1 percent of a healthy adult’s recommended daily cholesterol limit of 300 milligrams.
High in Sugars
Each cup of yogurt whey contains 12.6 grams of total carbohydrates. All of these carbohydrates are contributed by simple sugars, with none from dietary fiber. Approximately 45 percent to 65 percent of your calories per day should come from carbohydrates. If you’re on a 2,000-calorie diet, a 1-cup serving of whey would supply between 1 percent and 1.2 percent of this requirement. The primary sugar carbohydrate found in whey is lactose, since it’s derived from dairy foods. If you are lactose-intolerant or are otherwise avoiding lactose, do not include whey derived from yogurt in your diet.
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