Yogurt is a popular dairy product made by fermenting milk with bacteria known as “yogurt cultures,” which break down lactose, the sugar in milk.
This fermentation produces lactic acid, which causes the proteins in milk to curdle, giving yogurt its distinctive flavor and texture.
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Yogurt can be made from any type of milk, with low-fat options considered fat-free and those made from whole milk classified as full-fat.
Plain yogurt is typically a white, thick liquid with a tangy taste, although most commercial brands add ingredients like sugar and artificial flavoring.
Here are six scientifically-backed health benefits of natural yogurt:
- Rich in Essential Nutrients
Yogurt is packed with many vital nutrients. It’s particularly known for its high calcium content, crucial for healthy bones and teeth, with one cup providing 49% of your daily calcium needs. Yogurt is also a great source of B vitamins, especially vitamin B12 and riboflavin, which can help protect against heart disease and birth defects. Additionally, it provides significant amounts of phosphorus, magnesium, and potassium, all essential for various bodily functions like bone health, metabolism, and blood pressure regulation. Some varieties are fortified with vitamin D, which supports bone health and may help reduce the risk of certain diseases. - High in Protein
Yogurt is a good source of protein, offering about 12 grams per 8 ounces. Protein is known to boost metabolism by increasing energy expenditure and aiding in appetite regulation by promoting the production of fullness hormones. This helps reduce overall calorie intake, beneficial for weight management. Greek yogurt, in particular, is higher in protein than regular yogurt and may help manage appetite more effectively. - Supports Digestive Health
Certain types of yogurt contain live bacteria, or probiotics, which can benefit digestive health. Although pasteurization often reduces the probiotic content, looking for yogurts with live, active cultures can provide significant digestive benefits. Probiotics like Bifidobacteria and Lactobacillus have been shown to alleviate symptoms of irritable bowel syndrome (IBS) and may help with antibiotic-associated diarrhea and constipation. - Boosts Immune Function
Regular consumption of yogurt, especially varieties with probiotics, can help strengthen the immune system and reduce the risk of infections. Probiotics are believed to reduce inflammation, which is linked to numerous health problems. Some studies suggest that probiotics can also shorten the duration and severity of the common cold. Yogurt also contains magnesium, selenium, and zinc, minerals known to support immune health, while vitamin D fortification may enhance its immune-boosting effects. - Supports Heart Health
Yogurt’s fat content has been debated, as it contains mostly saturated fat, but it may still benefit heart health. Unlike saturated fats from processed foods, those found in whole-fat dairy products like yogurt may increase “good” HDL cholesterol. Some research suggests that yogurt consumption can reduce the risk of heart disease, and dairy products like yogurt may also help lower high blood pressure, especially in individuals already diagnosed with hypertension. - Aids in Weight Management
Greek yogurt, in particular, has properties that may support weight management. Its high protein content and calcium help increase levels of hormones that reduce appetite. Studies have found that yogurt consumption is associated with lower body weight, fat percentage, and waist circumference. Additionally, some research suggests that full-fat dairy products like yogurt may actually reduce the risk of obesity, contrary to earlier beliefs that they contribute to weight gain.
