Yogurt contains many nutrients that may contribute to reducing the risk of heart disease and osteoporosis, as well as supporting weight management.
Yogurt is a popular dairy product made by the bacterial fermentation of milk.
The bacteria used to make yogurt are called “yogurt cultures,” which ferment lactose, the natural sugar found in milk. This process produces lactic acid, a substance that causes milk proteins to curdle, giving yogurt its unique flavor and texture.
Yogurt can be made from all types of animal milk. Varieties made from skim milk are considered fat-free, whereas whole milk options are considered full-fat.
Plain yogurt without added colorants is a white, thick liquid with a tangy flavor. However, most commercial brands contain added ingredients, such as sugar and artificial flavors.
Here are six science-based health benefits of natural yogurt.
Yogurt contains nearly every nutrient that your body needs.
In particular, it’s known for containing a lot of calcium, a mineral necessary for healthy teeth and bones. One cup (245 grams [g]) of low fat, plain yogurt provides
It’s also high in B vitamins, particularly B2 and B12, both of which may protect against heart disease and certain neural tube birth defects.
One cup also provides:
- Phosphorus: 28% of Daily Value (DV)
- Potassium: 12% of DV
- Magnesium: 10% of DV
Yogurt doesn’t naturally contain vitamin D, but it’s commonly fortified with it.
Protein is one of the three macronutrients that your body needs in large amounts to support basic bodily functions. In particular, some research suggests that protein may play a key role in:
- supporting appetite regulation
- increasing muscle mass and strength
- boosting your metabolism at rest
- supporting weight loss and weight management
- promoting wound healing and muscle recovery
- increasing bone density
If you’re looking to increase your protein intake, consider eating Greek yogurt, a thick variety that has been strained. It’s higher in protein than regular yogurt, providing nearly
Some types of yogurt contain live bacteria, or probiotics, that were either a part of the starter culture or added after pasteurization. The most common probiotics found in yogurts are Bifidobacteria and Lactobacillus.
Consuming probiotics from yogurt may support digestive health in several ways, such as:
- relieving digestive symptoms, such as diarrhea, bloating, constipation, and flatulence
- managing chronic conditions, such as Crohn’s disease and ulcerative colitis
- boosting the immune system
- managing cholesterol levels
- preventing some types of cancer
When buying yogurt, check the label and look for one that contains live and active cultures. Many yogurts have been pasteurized, which is a heat treatment that kills the beneficial bacteria they contain.
Regularly consuming yogurt, especially if it contains probiotics, may help boost your immune system and reduce your likelihood of contracting disease-causing agents.
For instance, some research found that probiotics may help reduce the incidence, duration, or severity of:
Probiotics help reduce inflammation, which is linked to several health conditions ranging from viral infections to gut disorders.
Moreover, yogurt’s immune-enhancing properties are partly due to its content of trace minerals like
Yogurt fortified with vitamin D may boost immune health further by helping to prevent illnesses like the common cold and flu.
Yogurt’s fat content is one reason why its role in a balanced diet is often controversial. It contains mostly saturated fat, with a small amount of monounsaturated fatty acids.
For more than
However, a 2020 review found that the relationship between saturated fat and heart disease is complicated, and not all research supports the association.
Nevertheless, fat-free and low fat varieties of yogurt are still popular in the United States.
When discussing the healthiness of saturated fat, it’s important to consider where it comes from and what types of fats are replacing it. A diet containing saturated fats from full-fat dairy products like yogurt won’t have the same impact as saturated fats from ultra-processed fast foods.
In fact, research suggests that saturated fats from dairy products may help increase HDL (good) cholesterol, reduce high blood pressure, and even prevent diabetes and heart disease, though more research is needed.
Greek yogurt in particular has several properties that may help support weight management.
For starters, it’s high in protein, which helps increase levels of appetite-reducing hormones like peptide YY and GLP-1.
Furthermore, a 2015 review found that yogurt consumption is associated with lower body weight, body fat percentage, and waist circumference. Full-fat dairy products may also help reduce the incidence of obesity, which is contrary to previous beliefs about full-fat dairy products and weight gain.
Other studies have found that people who eat yogurt tend to eat better overall than those who do not. This is partly due to its higher nutrient content compared to its reasonably low calorie content.
The best type of yogurt is usually plain, unsweetened varieties.
Many types of yogurt contain high amounts of added sugars, especially those labeled as low fat. Excess sugar intake is associated with several health problems, including diabetes, obesity, and tooth cavities, among others.
It’s important to read food labels and note when added sugar is listed in the ingredients.
Whether you choose a low fat or full-fat yogurt is a personal choice. Full-fat varieties may contain more calories, but they are rich in nutrients and can be more satisfying, both for taste and hunger.
Also, look for yogurts that contain live and active cultures to ensure you get your fix of health-promoting probiotics.
Lastly, you may need to limit or completely avoid yogurt if you have lactose intolerance or a milk allergy, as it may cause adverse effects.
Try this today
There are many ways to incorporate yogurt into your diet. Try these recipes today:
Yes, eating yogurt every day can be part of a healthy, balanced diet because it’s high in important nutrients like protein, calcium, magnesium, and phosphorus, among others.
Yogurt can be enjoyed as part of any meal or during any part of the day, as it can help keep you full and satisfied. It’s commonly eaten for breakfast or as a snack.
Yes, some research suggests that non-sour yogurt may help manage acid reflux because of its probiotic contents. It may also help relieve stomach discomfort.
Yes, yogurt may help manage gastritis because the probiotics in yogurt could help reduce gastrointestinal inflammation and support the gut microbiome.
Yogurt is rich in nutrients and may boost your health when consumed regularly. It may also help reduce the risk of some diseases while benefiting digestive health and weight management.
However, be sure to choose your yogurt wisely. For maximum health benefits, choose plain, unsweetened varieties that contain probiotics.