While the world of healthy eating can be divisive (and confusing!) at times, there are a few universal true-isms that nearly every expert can agree upon. One, that everyone should be eating more fiber. Two, that food should be joyful, not restrictive. And three, 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 characterising bacterial culture that contains lactic acid-producing bacteria. While some people take yoghurt as just comfort food, 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.
What are the most important yogurt benefits to know?
It’s satiating.
Yogurt is rich in protein and healthy fats, which makes it a very filling breakfast or snack. 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 or stomach in this case.
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, meaning that it may help reduce dramatic swings in a person’s blood sugar levels.
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. This can help [protect] against osteoporosis. Calcium is also essential for vascular contraction, muscle function, nerve transmission, and cellular signalling.” The high-quality protein in yogurt also contributes to bone health as well as muscle strength.
It’s good for heart health.
A study conducted 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.
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. These good bacteria help break down lactose and improves symptoms of irritable bowel syndrome too.
Creative ways to eat yogurt every day (without getting sick of it)
Eating yogurt out of its container, although delicious, can get boring. Here are some ideas to help you spice up the way you consume it.
Add toppings: it is recommended to add fresh or dried fruit, nuts, or seeds of your choosing to make your yogurt interesting (and even healthier). Or, if you’re feeling fancy, you can try making a yogurt parfait with blueberry puree.
Use it as a base: “Think of yogurt as a base for pretty much anything and everything. Some ideas to get your creative juices flowing include adding it as a base to smoothies and homemade ice creams for extra protein and thickness.
Make it a go-to healthy swap: Yogurt makes a good swap for sour cream, mayo, and other ingredients. Don’t be afraid to get creative. For example, don’t have ghee or butter? Spread some yogurt on your whole-wheat toast instead.
Add it for a protein boost: Basically, you can add yogurt to anything that could use a protein boost to help keep you full until your next meal. Add it to waffles, pancakes, oatmeal, baked goods, dips, dressings, or chili. The possibilities are endless.