The average American consumed about 14.3 pounds of yogurt in 2021. And is that any surprise? This dairy product is remarkably versatile—you can use it as a base for your morning bowl of granola, as a convenient portable snack for work, as a healthy dessert, or even as a base for a homemade salad dressing or marinade. Plus, nowadays, there are more options than ever to choose from, from Greek to Icelandic skyr, full-fat to non-fat, and high-protein to lactose-free. Whichever your go-to yogurt type is, you’re likely well aware by now that this food comes with more than a few health benefits.
Rich in nutrients such as protein, calcium, and probiotics, yogurt has long been associated with bone strength, gut health, and weight management. But do you know the other potential benefits and side effects of eating yogurt every day? Because that’s only the beginning. “Frequent consumption of yogurt has been shown to improve risk factors for cardiovascular disease, to lower diabetes risk, and to enhance immune function,” says Brooke Glazer, RDN. And that’s not all!
If you’re a yogurt lover or are just trying to incorporate it more consistently into your diet, read on to learn more about the potential benefits and side effects of eating yogurt every day. Then, for tips on which yogurts to buy, check out The 13 Best Yogurt Brands—and 3 To Avoid.
Because protein can help keep you full by reducing hunger hormones and minimizing cravings, a high-protein food like yogurt can be ideal as a morning meal you can top with fruit, granola, or nuts, or a mid-afternoon snack that can help keep you full until dinner.
According to Lisa Young, PhD, RDN, “Research shows that yogurt is good for the heart and can help lower blood pressure.”
A 2018 study published in the Journal of Hypertension found that higher consumption of dairy products—especially dairy yogurt—was linked to fewer cases of high blood pressure in adults. Specifically eating more yogurt and more closely following the “Dash Diet” is a combination that was linked to a 30% lower risk of high blood pressure.
Another study found that a higher intake of protein may also be associated with lower blood pressure levels, which is another way in which yogurt may be able to help.
Along with the potential to help lower your blood pressure, yogurt can also help your heart by potentially helping to manage blood cholesterol levels, too. One study that was published in the Journal of Dairy Sciences looked into the effects of probiotic yogurt on participants with type 2 diabetes. What they found was that daily consumption of this yogurt was associated with lower LDL and total cholesterol.
Aside from protein, a helpful nutrient that yogurt can provide your body with is calcium, which is necessary for functions relating to your muscles, nerves, blood vessels, and bones. For instance, your bones contain a large portion of calcium, and when you’re not consuming enough calcium through the foods you eat, your body actually begins to pull calcium from your bones. That is one reason dietary calcium is so important.
All milk products, including yogurt, are rich sources of calcium, so eating dairy yogurt (not all plant-based yogurts will have calcium) on a regular basis is an effective way of getting enough calcium in your body.
While the word “bacteria” may automatically trigger negative associations, there are “good” bacteria that are essential to making sure your digestive tract functions properly. One way you can increase levels of those good bacteria is by consuming probiotics: live microorganisms found in certain foods and supplements.
