Health Benefits of Eating Yogurt Daily

The health benefits of eating yogurt daily are many, actually! This is interesting since as recently as 50-60 years ago, yogurt was in its infancy as a widely available product in the North American market – and Greek yogurt is pretty much a product of the 21st century.

Yogurt is very versatile, and goes together with other foods in various ways, which has contributed to making it a popular addition to the diets of millions of Americans and Canadians, at least. I can’t speak for the rest of the world!

What’s So Special About Yogurt?

Digestive Health. Yogurt is a superstar on the digestive front. Why? It’s rich in probiotics – the beneficial bacteria that promote a healthy gut. These bacteria are live microorganisms that actually go to work in your digestive system and aid digestion and nutrient absorption. They help prevent bloating, constipation, diarrhea, and other conditions of similar ill repute. Look for yogurt that contains live, active cultures for the highest levels of probiotics.

Boosts Immunity. The same probiotics that help maintain your digestive health also stimulate the production of immune cells! This fortifies your body’s defenses against infection and disease. Yogurt contains zinc and selenium and is often fortified with Vitamin D. These nutrients play critical roles in supporting the immune system and reducing the risk of seasonal and other infections.

Bone Health. Do you want strong and healthy bones? Here yogurt comes to the rescue, for sure! Yogurt is an excellent source of calcium, which is vital for maintaining strong and healthy bones. This reduces the risk of osteoporosis, especially in older people. The calcium in yogurt comes in an effective and readily-absorbed form.

Heart Health. Your heart can use some love on a daily basis, and a daily dose of yogurt may help! The combination of probiotics, calcium, and potassium in yogurt contributes to maintaining healthy blood pressure levels and reduces the risk of cardiovascular diseases by lowering levels of LDL cholesterol – the “bad” cholesterol.

Weight Management. Yogurt can be your trusty “sidekick” and valuable ally in the quest to maintain a healthy weight. How does it do this? Its primary contribution in the weight loss/weight management field is its satiety quality. The protein in yogurt helps you feel fuller for longer! In addition, the calcium content of yogurt has the potential direct effect of preventing weight gain by regulating fat storage and metabolism.

Regular or Greek?

The yogurt section in most stores has multiple options for yogurt styles and types, but the two primary forms are “normal” yogurt and the Greek variety. The Greek has had more of the liquid removed through straining – that is the primary difference.

Which is better? That could very well depend on what you are looking for from your yogurt.

The straining process concentrates the protein content, which is why Greek yogurt is a better source of protein. So if you’re looking to increase protein in your diet, then it’s Greek all the way.

If you are lactose-intolerant, Greek is also the way to go, since lactose and whey are two of the main ingredients that have been removed from “regular” yogurt to make it “Greek.”

On the weight-loss front, regular yogurt is lower in calories than Greek, cup for cup. However, if it’s that “full feeling” that you’re going for, maybe Greek yogurt is more satisfying. You decide!

Both regular and Greek yogurt contain the all-important probiotics that support digestive health. Both are rich in calcium, and both are rich in potassium, which support bone health and heart health, respectively.

What To Watch Out For

The primary “culprit” you have to watch out for in commercially available yogurts is the same thing you have to watch out for in a host of other products – sugar. Like with everything else, manufacturers want to make their products taste good to the general public – and adding sugar is an easy way to do this.

Personally, when I’m looking for yogurt, the ingredients/nutrients list is one of the first things I look at. How many grams of sugar are there per serving? Maybe even more importantly – has sugar been added? There will be some sugar content that naturally occurs in yogurt – lactose is a form of sugar. Another good guide is, how many calories are there per serving? Adding sugar will add calories, and you’ll notice that in the nutrition breakdown on the container.

You can buy low-sugar/low-calorie yogurt, of course. Much of it has been artificially sweetened. You have to decide if this is right for you, based on the type of sweetener used. (See the previous post on sweeteners.)

What I like to do is buy unsweetened yogurt, and add my own ingredients. That way I know exactly what’s in what I’m eating.

How To Use Yogurt

Yogurt is super-versatile! Try some of the following to add to your yogurt:

• Fresh fruit. Berries are the best! Blueberries are amazing. Also bananas and pineapple are great.
• Nuts and seeds. Almonds, walnuts, pistachios, chia seeds, flaxseeds, pumpkin seeds – these are all fantastic, and add both crunch and healthy fiber, healthy fats, and/or protein.
• Oats and granola. These provide extra fiber, whole grains (an important food group in its own right), and crunch (which yogurt, for some reason, seems to lack!).
• Honey or maple syrup. These can be great for adding flavor! They are also sweeteners that are healthier than sugar.
• Nut butter is a tasty addition!
• Cinnamon and nutmeg add both flavor and health benefits. They have antioxidant and inflammatory qualities.
• Coconut flakes and/or dark chocolate add both health benefits and flavor.

Is Yogurt Budget-Friendly?

Hey, it costs a few dollars – very comparable to other dairy products.

When you look at money spent related to nutrient quality, Greek yogurt in particular stands out as an inexpensive protein source. Plain Greek yogurt will typically contain 17 grams of protein for 3/4 cup. This is truly a nutritional bargain.

Finally…

You owe it to yourself to add yogurt to your diet, for sure. It has numerous health benefits for your heart, bones, digestion, and immune system! It’s reasonably priced and tastes great. What’s not to love?

If you have any comments or questions about the content of this article, please feel free to share them in the space below!

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