Yoghurt can be even better for you if you stir in the “liquid gold” often poured away (stock image) (Image: Getty)
Yoghurt has earned its place as a breakfast favourite for anyone trying to eat a little more healthily. Rich in protein, calcium and live cultures, it can help support bone strength, digestion and the immune system. It is also easy to keep interesting, with fruit, nuts, seeds, honey and granola all turning a simple bowl into something different each morning.
Research has also associated yoghurt with a range of wider health benefits, including a reduced risk of heart disease, improvements in high blood pressure and potential protection against bowel cancer, thanks in part to the probiotics that help nourish the gut microbiome.
However, one part of yoghurt often ends up down the sink. Anyone who has peeled back the lid on a tub will recognise the thin, pale liquid that can gather on the surface. While it may not look especially appetising, one doctor says it should not be discarded, describing it as “liquid gold”.
Dr Amir Khan, the NHS doctor known to many viewers from ITV’s Lorraine and Good Morning Britain, has explained why this watery layer deserves to stay in the pot. According to him, it is one of the most nutritious parts of yoghurt rather than a sign that something is wrong.
Speaking to viewers, he said: “Guys, I just want to say, you know this watery stuff that develops on the top of yoghurt overnight and stuff? Don’t throw it away.”
What is the white liquid on yoghurt?
Dr Amir explained that the liquid is called whey and forms naturally because yoghurt is a fermented food. Although many people pour it off without a second thought, he said it contains valuable nutrients and can make yoghurt healthier when stirred back in.
He reassured people that the yoghurt has not gone off, split or spoiled, and that the liquid is not fat. Instead, he said, whey is naturally high in protein and well worth keeping.
The watery liquid that sits on top of yoghurt is known as whey. Milk contains two primary types of protein: whey and casein.
When milk is cultured into yoghurt, the casein protein solidifies, creating the thick consistency of yoghurt.
Meanwhile, whey protein stays in liquid form through a process known as syneresis. This liquid is entirely safe to consume and does not suggest that the yoghurt has gone off.
It consists largely of water, but is also rich in beneficial nutrients, including protein, calcium, potassium and B vitamins, while also being particularly beneficial for gut health.
Health benefits of eating whey protein
Research suggests that adding whey protein to your regular diet can assist in building muscle mass, supporting hormone production and maintaining bone density.
Furthermore, when paired with a balanced diet and a regular exercise regime, it can aid healthy, sustainable weight loss.
Whey protein also delivers a substantial amount of protein (typically 20–30 grams per serving) with minimal additional fat or carbohydrate, particularly in isolate form, while also slowing digestion and helping to curb overall daily food consumption. “So don’t pour it down the sink. I know it’s really tempting. You’re literally tipping away nutrients your body can use,” Dr Amir said.
“So just instead, mix it into the yoghurt, and it is really, really good for you. It’s just normal fermentation. That’s what yoghurt is.
“Anyway, mix it in, don’t throw it away, and your body will thank you,” Dr Amir urged viewers.
