7 Impressive Health Benefits of Yogurt

Health

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.