1. Improves Digestion
Yogurt is known for its digestive health benefits due to the bacterial cultures it contains. Many types of yogurt have probiotics, beneficial bacteria that improve gut health. People with irritable bowel syndrome may experience improved symptoms when they eat yogurt regularly. The probiotics in yogurt may also relieve symptoms of chronic diarrhea or constipation.
2. Supports Bone Health
Yogurt is rich in calcium, essential for healthy bones and teeth. Eating foods high in calcium is important to strengthen your bones and reduce the risk of osteoporosis. Yogurt does not naturally contain vitamin D but may be fortified with it. Vitamin D helps the body absorb calcium and also improves immune health and reduces the risk of heart disease.
3. Helps Lower Blood Pressure
Eating yogurt regularly may improve heart health and lower blood pressure. Most types of yogurt contain B vitamins like vitamin B12 (cobalamin) and vitamin B2 (riboflavin) that protect against heart disease and lower the risk of neural tube congenital disabilities. Yogurt also contains phosphorus, magnesium, and potassium, which help to regulate blood pressure and metabolism.
4. Reduces Inflammation
Yogurt contains probiotics that may strengthen the immune system by reducing inflammation. Chronic inflammation is linked to several health conditions and infections.
Which Type of Yogurt Is Healthiest?
- Low-fat and nonfat yogurt are made from 2% (low-fat) and skim (nonfat) milk, respectively. Most types of low-fat or nonfat yogurt have a smooth, creamy texture.
- Kefir is a fermented yogurt drink with a thinner texture than traditional yogurt. It has a longer fermentation process, with grains blended into it.
- Greek yogurt is strained to remove liquid and whey, resulting in a thicker consistency than other types of yogurt. It is also richer in protein and has a more tangy taste.
- Skyr is an Icelandic yogurt that is thicker than Greek yogurt and has a tangy taste. Skyr is strained more than Greek yogurt, which makes it so thick.
- Frozen yogurt is a traditional yogurt that has been frozen. It can be enjoyed like ice cream. Some brands may add extra sugar since frozen yogurt is a bit tangier than ice cream.
- Nondairy yogurt is made from a plant source such as almonds, coconut cream, oats, cashews, or soy. Like dairy yogurt, these nondairy options are made from bacterial cultures. Many varieties have a large amount of added sugar, so check the nutritional information before choosing one.
How to Choose a Healthy Yogurt Brand
When shopping for yogurt, consider avoiding ones with artificial sweeteners. Plain yogurt does not have added flavor or sugar. Add a mix of berries, dried fruits, nuts, or seeds to give your plain yogurt more flavor.
Who Should Avoid Yogurt?
- Lactose intolerance: People with lactose intolerance cannot consume many types of dairy. This condition occurs when the body doesn’t produce enough lactase, an enzyme that breaks down the lactose in milk and yogurt.
- Milk allergy: People with a milk allergy are allergic to casein or whey, the proteins found in milk. Yogurt contains these proteins as well. Dairy may cause a serious allergic reaction such as hives, swelling, and trouble breathing (anaphylaxis).
- Added sugar: Many types and brands of yogurt contain added sugar. This is especially true for some of the low-fat varieties. Consuming excess sugar has been linked to a higher risk of chronic health problems like diabetes and obesity.
Yogurt Nutrition Facts
One cup of plain, low-fat yogurt contains:
- Calories: 154
- Fat: 3.8 grams
- Protein: 12.9 grams
- Total sugars: 17.2 grams
- Calcium: 448 milligrams
- Magnesium: 41.6 milligrams
- Phosphorus: 353 milligrams
- Potassium: 573 milligrams
- Sodium: 172 milligrams
- Folate: 27 micrograms
- Vitamin B12: 1.37 micrograms
Summary
Yogurt is a dairy product made by fermenting milk in a bacterial culture. The bacteria, known as a yogurt culture, ferments the natural sugar lactose, which produces the creamy, tangy texture and flavor of yogurt. Yogurt has several potential health benefits, including improved digestive, heart, and immune health. If you have a milk allergy, yogurt is not safe for you. People with lactose intolerance may not be able to enjoy yogurt.
