While the topic of healthy eating is divisive (and confusing!) at times, there are at least few universal truths that bring almost every expert into agreement. First, everyone should be eating more fiber. Second, that food should be joyful, not restrictive. And third, the major (and underrated) benefits of super simple foods like yogurt.
“Yogurt is the fermented food produced by culturing cream, milk, or both with a characterizing bacterial culture that contains lactic acid-producing bacteria,” says Maya Feller, RD, of Maya Feller Nutrition. For most people, it’s about as cool as going to prom with your cousin. But health experts can’t get enough of it because of the food’s very legit benefits, from its impressive nutritional profile to the fact that it can be used in so many versatile ways. Keep reading to learn about the different types of yogurt, the benefits of eating it, tips on choosing the best one, and creative ideas to incorporate it in your everyday food rotation.
What are the most important yogurt benefits to know?
1. It’s satiating.
Yogurt is rich in protein and healthy fats, which makes it a very filling breakfast or snack, says Feller. Both of these nutrients are keys to actually feeling full for longer than roughly 15 minutes. One study found that consuming a high-protein Greek yogurt as an afternoon snack resulted in less hunger, increased satiety, and delayed the need to eat dinner. So if you’re super hungry and need to eat something fast, yogurt has your back (err, stomach).
2. It may help reduce the risk of Type 2 diabetes.
Research has also shown that yogurt may play a role in preventing Type 2 diabetes. “Yogurt contains unique properties, such as its lactic acid bacteria content, which may affect gut micro biota and have a potential role in reducing glycemic variability,” Feller says, meaning that it may help reduce dramatic swings in a person’s blood sugar levels. Of course it’s important to be mindful that the yogurt you’re choosing isn’t loaded with added sugar; otherwise, this benefit won’t ring too. An important reminder to do your label reading.
3. It’s good for bone health.
Yogurt also contains calcium—415 milligrams per eight-ounce serving of regular, plain yogurt—which is essential for bone health. “Calcium helps bones stay stronger by increasing their density,” Castillo says. “This can help [protect] against osteoporosis.” Modell adds that “calcium is [also] essential for vascular contraction, muscle function, nerve transmission, and cellular signaling.” The high-quality protein in yogurt also contributes to bone health as well as muscle strength.
4. It’s good for heart health.
Want to eat with heart health in mind? Dig your spoon into some yogurt. Feller points to one study which found that consuming fermented dairy products such as yogurt regularly (about two servings per week) long-term can help lower the risk of cardiovascular disease by reducing blood pressure. While it may be surprising, there’s a correlation between nutrients that benefit the gut also being good for the heart.
5. It’s good for your gut.
Yogurt (specifically the dairy kind) is rich in probiotics, which support your immune system and “improve digestive health by maintaining levels of ‘good bacteria’ in the gut,” Modell says. This good bacteria, Castillo adds, helps break down lactose and improves symptoms of irritable bowel syndrome too. Besides supporting your digestive system, this will positively impact your brain, too. Scientific studies have shown a strong connection between gut health and brain health. That means, eating yogurt regularly can help with both cognitive function and mood.
Source: https://www.wellandgood.com/yogurt-benefits/