Yogurt is a staple in many people\u2019s diets, and for good reason. It\u2019s packed with nutrients, such as protein and calcium, and research shows that regularly consuming it may benefit health in a number of ways, from improving bone density to supporting satiety and weight loss.\n<\/p>\n
But what actually happens when you incorporate yogurt into your daily routine?\n<\/p>\n
Here, we chat with experts and explore what the research says about the daily effects of eating yogurt.<\/p>\n
Yogurt is a good source of protein, but some types are more protein-rich than others. For example, Greek yogurt<\/a> contains about twice the amount of protein found in regular yogurt<\/strong>, making it a better option for people who want to boost their intake of this essential nutrient.\n<\/p>\n Higher-protein diets have been linked to several health benefits, including weight loss, better blood sugar regulation, and improved bone density<\/a> and body composition.\n<\/p>\n \u201cDaily yogurt consumption boosts gut health by supplying probiotics that help balance your microbiome,\u201d Kimberley Rose-Francis, RDN, CDCES, LD<\/a>, told Health.\n<\/p>\n Yogurt can be a good source of probiotics<\/a>, which are live microorganisms that influence the bacteria and other microorganisms in your digestive tract. Probiotic-rich foods<\/a>, like yogurt, support gut health by encouraging the growth of beneficial bacteria in the large intestine.\u00a0\n<\/p>\n Studies show that regularly consuming yogurt can improve gut bacteria diversity<\/strong>, which is a sign of a healthy gut<\/a>.\n<\/p>\n If you\u2019d like a probiotic-rich yogurt, it\u2019s important to choose products made with live and active cultures, which means they contain significant levels of live and active probiotics. Yogurts with a Live & Active Cultures (LAC) seal contain at least 100 million cultures per gram of yogurt at the time of manufacture.\n<\/p>\n \u201cYogurt delivers several bone-building nutrients all in one package,\u201d said Sauceda.\n<\/p>\n Yogurt provides phosphorus, protein, and calcium, all of which are necessary for bone health<\/a>. <\/strong>Yogurt is especially rich in calcium. A 7-ounce serving of low-fat, plain, unsweetened Greek yogurt contains 230 milligrams of calcium, which covers 18% of the Daily Value (DV).\n<\/p>\n Calcium<\/a> is a mineral that provides structure to the bones and teeth and is also required for essential processes like nerve and muscle function, hormone secretion, and blood vessel dilation.\n<\/p>\n Yogurt is rich in protein and provides probiotics, both of which support healthy blood sugar regulation.<\/strong>\n<\/p>\n Protein slows digestion, slowing the rise in blood sugar<\/a> that occurs after eating, encouraging more stable blood sugar levels. The probiotics found in some yogurts also promote healthy blood sugar management by improving insulin sensitivity and encouraging the growth of beneficial bacteria, which can reduce blood sugar.\n<\/p>\n This is because research shows that regularly eating yogurt as part of a healthy diet may be an effective way to reduce your risk of developing type 2 diabetes<\/a>.\n<\/p>\n Studies also show that eating probiotic-rich yogurt may help reduce hemoglobin A1c (HbA1c), a long-term marker of blood sugar control.<\/p>\n Choosing higher-protein yogurts, like Greek yogurt and skyr<\/a>, a creamy Icelandic yogurt, can help you feel fuller after eating, which can support weight loss.\u00a0<\/strong>\n<\/p>\n Protein slows digestion and stimulates the release of satiety hormones, such as glucagon-like peptide-1 and cholecystokinin, which help you feel satiated after eating. Choosing filling foods, like yogurt, is an effective way to encourage fat loss<\/a>.\n<\/p>\n In fact, research shows that yogurt consumers are less likely to be overweight or obese than people who don\u2019t eat yogurt.\n<\/p>\n \u201cYogurt is rich in nutrients, like protein and calcium, which are key to maintaining strong bones,\u201d Michelle Routhenstein, MS, RD, CDCES, CDN<\/a>, a preventive cardiology dietitian and certified diabetes educator, told Health.\u00a0\n<\/p>\n Eating more yogurt could help support bone health by improving bone mineral density<\/a> and reducing fracture risk.<\/strong>\n<\/p>\n A 2020 review of nine studies found that postmenopausal women who regularly ate yogurt had a lower risk of hip fractures compared to those who consumed little or no yogurt.\n<\/p>\n Eating yogurt may help reduce the risk of cardiovascular events, such as heart attack and stroke, in people with high blood pressure<\/a>.\u00a0\n<\/p>\n \u201cThe probiotics and nutrients, such as calcium, magnesium, and potassium, found in yogurt, work together to help regulate blood pressure and support heart function<\/strong>,\u201d explained Routhenstein. \u201cIn large studies, people with high blood pressure who ate at least two servings of yogurt a week had a 17\u201321% lower risk of heart attack<\/a> and stroke compared to those who ate less.\u201d<\/p>\n Though yogurt can be a healthy choice, it\u2019s important to watch out for added sugar. Many flavored yogurts can contain several teaspoons of added sugar<\/a> per serving. Consuming too much added sugar isn\u2019t good for health and can increase the risk of health conditions like fatty liver and heart disease.\n<\/p>\n