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7 Impressive Health
Benefits of Yogurt
Yogurt has been consumed by humans for hundreds of years.

It's very nutritious, and eating it regularly may boost several aspects of your
health.

For example, yogurt has been found to reduce the risk of heart disease and
osteoporosis, as well as aid in weight management.

This article explores 7 science-supported health benefits of yogurt.

What Is Yogurt and How Is It

Made?
Yogurt is a popular dairy product that's 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 milk. Varieties made from skim milk are
considered fat-free, whereas those made from whole milk are considered full-
fat.

Plain yogurt without added colorants is a white, thick liquid with a tangy
flavor.

Unfortunately, most commercial brands contain added ingredients, such

as sugar and artificial flavors. These yogurts are not good for your health.

On the other hand, plain, unsweetened yogurt offers many health benefits.

So without further ado, here are 7 science-based health benefits of natural

yogurt.

1. It's Rich in Important Nutrients

Yogurt contains some of nearly every nutrient that your body needs.

It's known for containing a lot of calcium, a mineral necessary for healthy teeth
and bones. Just one cup provides 49% of your daily calcium needs (1, 2).

It is also high in B vitamins, particularly vitamin B12 and riboflavin, both of

which may protect against heart disease and certain neural tube birth defects
(2, 3, 4).
One cup also provides 38% of your daily need for phosphorus, 12%
for magnesium and 18% for potassium. These minerals are essential for
several biological processes, such as regulating blood pressure, metabolism
and bone health (2, 5, 6, 7).

One nutrient that yogurt does not contain naturally is vitamin D, but it is
commonly fortified with it. Vitamin D promotes bone and immune system
health and may reduce the risk of some diseases, including heart disease and
depression (8, 9, 10).

SUMMARY:Yogurt provides almost every nutrient that your body needs. It is

especially high in calcium, B vitamins and trace minerals.

2. It's High in Protein

Yogurt provides an impressive amount of protein, with about 12 grams per 7
ounces (200 grams) (2).

Protein has been shown to support metabolism by increasing your energy

expenditure, or the number of calories that you burn throughout the day (11).

Getting enough protein is also important for appetite regulation, as it

increases the production of hormones that signal fullness. It may automatically
reduce the number of calories you consume overall, which is beneficial for
weight control (11, 12, 13).

In one study, subjects who snacked on yogurt were less hungry and consumed
100 fewer calories at dinner, compared to those who ate lower-protein snacks
with the same amount of calories (14).
Yogurt's fullness-promoting effects are even more prominent if you eat Greek
yogurt, which is a very thick variety that has been strained. It is higher in
protein than regular yogurt, providing 22 grams per 7 ounces (200 grams)
(15).

Greek yogurt has been shown to influence appetite control and delay feelings
of hunger more than regular yogurt with less protein (16).

SUMMARY:Yogurt, especially the Greek variety, is very high in protein. Protein

is helpful for appetite and weight control.

3. Some Varieties May Benefit

Digestive Health
Some types of yogurt contain live bacteria, or probiotics, that were either a
part of the starter culture or added after pasteurization.

These may benefit digestive health when consumed (17).

Unfortunately, many yogurts have been pasteurized, which is a heat treatment

that kills the beneficial bacteria they contain.

To ensure your yogurt contains effective probiotics, look for one that contains
live, active cultures, which should be listed on the label.

Some types of probiotics found in yogurt, such

as Bifidobacteria and Lactobacillus, have been shown to lessen the
uncomfortable symptoms of irritable bowel syndrome (IBS), which is a
common disorder that affects the colon (18, 19, 20, 21).
One study had IBS patients regularly consume fermented milk or yogurt that
contained Bifidobacteria. After only three weeks, they reported improvements
in bloating and stool frequency — effects seen after six weeks, as well (21).

Another study found that yogurt with Bifidobacteria improved digestive

symptoms and health-related quality of life among women who did not have a
diagnosed digestive condition (22).

Furthermore, several studies have found that probiotics may protect against
antibiotic-associated diarrhea, as well as constipation (23, 24, 25, 26, 27, 28).

SUMMARY:Some types of yogurt contain probiotics, which may boost

digestive health by reducing the symptoms of common gastrointestinal
disorders, such as bloating, diarrhea and constipation.

4. It May Strengthen Your Immune

System
Consuming yogurt — especially if it contains probiotics — on a regular basis
may strengthen your immune system and reduce your likelihood of
contracting an illness.

Probiotics have been shown to reduce inflammation, which is linked to several

health conditions ranging from viral infections to gut disorders (29, 30, 31, 32).

Research shows that in some instances, probiotics may also help reduce the
incidence, duration and severity of the common cold (33, 34, 35, 36, 37).
Moreover, the immune-enhancing properties of yogurt are partly due to its
magnesium, selenium and zinc, which are trace minerals known for the role
they play in immune system health (38, 39, 40).

Vitamin D-fortified yogurts may boost immune health even further. Vitamin D
has been studied for its potential to prevent illnesses such as the common
cold and flu (9, 41, 42, 43).

SUMMARY:Yogurt provides probiotics, vitamins and minerals, all of which

may boost immune health and prevent certain illnesses.

5. It May Protect Against

Osteoporosis
Yogurt contains some key nutrients for maintaining bone health,
including calcium, protein, potassium, phosphorus and, sometimes, vitamin D.

All of these vitamins and minerals are especially helpful for preventing
osteoporosis, a condition characterized by weakening of the bones. It is
common in the elderly (44, 45, 46).

Individuals with osteoporosis have low bone density and are at a higher risk of
bone fractures (47, 48).

However, research shows that consuming at least three servings of dairy

foods, such as yogurt, on a daily basis may help preserve bone mass and
strength (49, 50).

SUMMARY:Yogurt is rich in vitamins and minerals that play a key role in bone
health. Consuming it regularly may reduce the risk of osteoporosis.
6. It May Benefit Heart Health
Yogurt's fat content is one of the reasons why its healthiness is often
controversial. It contains mostly saturated fat, with a small amount of
monounsaturated fatty acids.

Saturated fat was previously believed to cause heart disease, but current
research shows that this isn't the case. Nevertheless, fat-free and low-fat
varieties of yogurt are still popular in the US (51, 52, 53).

There is no clear evidence that the fat in yogurt is harmful to your health. In
fact, it may benefit heart health (54, 55).

Some research shows that the intake of saturated fat from whole-milk
products increases "good" HDL cholesterol, which may protect heart health.
Other studies have found yogurt intake to reduce the overall incidence of
heart disease (55, 56, 57).

Furthermore, dairy products like yogurt have been shown to help reduce high
blood pressure, which is a major risk factor for heart disease. The effects seem
to be most prominent in those already diagnosed with high blood pressure
(58, 59, 60).

SUMMARY:Regardless of its fat content, yogurt appears to benefit heart

health by increasing "good" HDL cholesterol and reducing blood pressure.

7. It May Promote Weight

Management
Yogurt has several properties that may help with weight management.
For starters, it is high in protein, which works along with calcium to increase
levels of appetite-reducing hormones like peptide YY and GLP-1 (61).

Furthermore, several studies have found that yogurt consumption is

associated with lower body weight, body fat percentage and waist
circumference (62).

One review found that the intake of full-fat dairy products, including yogurt,
may reduce the incidence of obesity. This is contrary to what was previously
believed about fat intake and weight gain (63).

Other studies have found that those who eat yogurt tend to eat better overall,
compared to those who do not eat it. This is partly due to its higher nutrient
content, compared to its fairly low calorie content (64, 65).

SUMMARY:Yogurt is high in protein, which is very filling, and may improve

your diet overall. Both of these aspects help with weight management.

Yogurt May Not Be for Everyone

Some people need to be cautious with their yogurt intake, as it may cause
adverse effects, especially in those with lactose intolerance or a milk allergy.

Lactose Intolerance

Lactose intolerance occurs when the body lacks lactase, the enzyme needed to
break down lactose, which is the sugar found in milk. It leads to various
digestive symptoms, such as abdominal pain and diarrhea, after consuming
milk products.

Therefore, those with lactose intolerance may need to avoid yogurt.

However, some people who are lactose intolerant may be able to tolerate it.
This is because some of the lactose is broken down during production, and
probiotics may assist with its digestion (66).

If you are lactose intolerant, it may be a matter of trial and error to determine
if eating yogurt works for you.

Milk Allergy

Milk products contain casein and whey, which are proteins that some people
are allergic to. In these cases, milk triggers a reaction that can range from
hives and swelling to life-threatening anaphylaxis.

For this reason, it's best to avoid yogurt if you have a milk allergy.

Added Sugar

Many types of yogurt contain high amounts added sugar, especially those
labeled as low in fat. Excess sugar intake is associated with several health
problems, including diabetes and obesity (67, 68, 69).

Therefore, it's important to read food labels and avoid brands that list sugar in
the ingredients.

SUMMARY:Yogurt may have adverse effects for those with lactose intolerance
or milk allergies. Many types also contain high amounts of added sugar, which
may contribute to certain health conditions.
How to Choose the Best Yogurt
for Your Health
Less is more when it comes to choosing a healthy yogurt.

Plain, unsweetened varieties are best, since they contain minimal ingredients
without any added sugar.

Whether you choose low- or full-fat yogurt is a personal choice.

Full-fat varieties contain more calories, but that doesn't mean that they're
unhealthy. Just make sure to stick with the recommended portion size.

You should also look for yogurts that contain live and active cultures to ensure
you get your fix of health-promoting probiotics.

SUMMARY:The best yogurts for your health contain few ingredients and no
added sugar. Aim for a brand that contains probiotics.

The Bottom Line

Yogurt is rich in nutrients and may boost your health when consumed
regularly.

It may help reduce the risk of some diseases, while also benefiting digestive
health and weight control.

However, make sure to choose your yogurt wisely. For maximal health
benefits, choose plain, unsweetened varieties that contain probiotics.
 FEEDBACK:

Written by Brianna Elliott, RD on January 20, 2017

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