Is Yogurt Actually Good for You?
Yogurt is probably one of your favorite go-to breakfasts or snacks. It’s a good source of protein-important for strong muscles and bones-and packs a ton of gut-healthy probiotics. But some yogurts tend to contain a lot of sugar. So is it really that healthy after all?
The short answer is yes. “Considering it’s packed with probiotics, calcium, potassium, and protein, yogurt is one of the healthiest foods you can eat,” says Karen Ansel, M.S., R.D.N.
Below, she details everything you need to know about the health benefits of yogurt.
Greek yogurt vs. regular yogurt: Which one is better?
In some ways, Greek yogurt is actually pretty similar to regular yogurt, nutritionally-speaking. (You can see how eight ounces of plain, low-fat yogurt and plain, low-fat Greek yogurt compare in the infographic on the left.)
But Ansel says Greek yogurt does have a lot more protein than regular yogurt (23 grams versus 12 grams). It’s also generally lower in carbs and sugar.
And while 16 grams of sugar per serving of regular yogurt looks pretty high, keep in mind that all yogurt naturally has some sugar. Ansel says that natural sugar is balanced out by all the protein, calcium, and potassium that’s packed in there, too.
However, flavored yogurts (whether they’re regular or Greek) often contain added sugars and sweeteners that will take the sugar counts way up. Skip those and add your own in the form of fruit, cinnamon, honey, or maple syrup if needed.
The downside of Greek yogurt is that processing (specifically straining, which gives Greek yogurt its unique, thick texture) removes roughly half of the calcium from Greek yogurt, per the Harvard School of Public Health. Many brands add a calcium supplement back in, but check the label to be sure.
Otherwise, both types have all of the other same health benefits, so Ansel suggests choosing whichever you enjoy eating most.
What are the actual health benefits of yogurt?
You can get way more from a cup of yogurt than just calcium and protein. It also contains “good bacteria” that support your gut and immune system. “[Probiotics] have been credited with everything from improving digestion, to boosting immune health, to protecting against depression,” says Ansel.
It gets better: A 2012 study of over 120,000 people who weren’t obese and didn’t suffer from chronic disease found that regularly eating yogurt might protect against weight gain, possibly due to changes in gut bacteria.
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Plus, some studies have suggested that four weeks of regularly eating probiotic yogurt is good for your brain, while another large study credited the healthy bacteria in yogurt for lowering risk of heart attack and stroke among people who ate just two servings a week. Not bad, not bad at all.
What’s better: low-fat, non-fat, or full-fat yogurt?
Research has shown that full-fat dairy isn’t actually bad for you, and that there’s no significant increase in your risk of heart disease and stroke. Plus, the full-fat stuff will keep you fuller longer, so you’ll be less likely to overeat during the course of your day. Non-fat options, meanwhile, often come with lots of extra sugar to mimic flavor. So stick with plain, full-fat yogurt and top with your favorite fruits for flavor.
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