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Health & Life

Does Eating Yogurt Every Day Make You Healthier Than Those Who Don’t?

31 December, 2024

Yogurt is a popular dairy product produced through the bacterial fermentation of milk. The bacteria used in yogurt production are called “yogurt bacteria,” which have the ability to ferment lactose, the natural sugar found in milk. This process produces lactic acid, a compound that causes the curdling of milk proteins, giving yogurt its distinctive flavor and texture. Yogurt can be made from a variety of different types of milk.

So, the question arises: Do regular yogurt consumers have better health than non-consumers? While the answer may seem obvious, scientific studies can provide some surprising insights.

In fact, regular yogurt consumption offers a plethora of health benefits to humans, including:

Improved Gut Health

A study published in the British Journal of Nutrition in 2007 revealed distinct differences in gut microbiota composition between participants who regularly consumed yogurt and those who didn’t. Consuming at least one cup of yogurt daily benefits the balance of gut flora and supports metabolism.

Specifically, those who consumed around 200g of yogurt daily had a more diverse gut microbiota, with higher amounts of beneficial bacteria such as Lactobacillus bulgaricus and Bifidobacteria. This can help improve gut flora imbalances, promote digestion, and even boost the body’s immune system.

In summary, continuous yogurt consumption can positively influence gut microbiota by increasing beneficial bacteria and reducing harmful ones, leading to a healthier balance.

Continuous Yogurt Consumption Can Positively Impact Gut Health

Potential Improvement in Non-Alcoholic Fatty Liver Disease

A study published in Nature in 2022 highlighted the remarkable health benefits of yogurt. Specifically, consuming approximately 225-250g of yogurt daily can effectively improve blood sugar homeostasis. This contributes to reducing the risk of high blood sugar levels, often associated with a high-fat diet leading to insulin resistance and non-alcoholic fatty liver disease.

Reduced Risk of Colorectal Cancer

A study published in the journal Gut in 2019 indicated that men who consumed two or more servings of yogurt per week had a lower likelihood of developing abnormal intestinal adenomas, which are potential precancerous lesions. Notably, the association between yogurt consumption and reduced risk was more evident for high-risk adenomas and colorectal cancer (compared to rectal cancer).

Anti-Inflammatory Properties and Weight Loss Support

A study published in The Journal of Nutrition in 2023 revealed that yogurt can minimize insulin resistance in obese individuals by reducing cellular toxicity and inflammation. This suggests that yogurt not only improves metabolism but also boosts the body’s immune system.

Skin Health Benefits

Yogurt consumption can aid in the recovery of certain skin conditions, such as allergies and itching. This is due to the reduction of microbial activity in the body and the proliferation of harmful bacteria, which produce toxins that can lead to conditions like leaky gut syndrome. These toxins may sometimes enter the bloodstream and affect other organs, causing skin issues like eczema, hives, and psoriasis.

Mood Stabilization

A study published in the journal Behavorial Brain and Immunity (USA) in 2023 elucidated the connection between lactic acid bacteria and changes in emotions such as anxiety and depression when faced with environmental stress. The studies indicate that lactic acid bacteria can modulate mood and help combat stress and anxiety induced by environmental factors through the cytokine IFNγ (a dimeric cytokine). Yogurt and other fermented foods contain high amounts of lactic acid bacteria, contributing to improved mood and mental health.

Yogurt and Fermented Foods Contain High Levels of Lactic Acid Bacteria, Beneficial for Mood and Mental Health

Important Considerations for Maximizing the Health Benefits of Yogurt

The benefits of yogurt are most effective for those who consume it in moderation. Here are some essential tips to ensure you’re eating yogurt correctly and reaping its health advantages:

Choose Plain Yogurt

While flavored yogurt may taste appealing, it often contains more jam than real fruit. The nutritional value of these added ingredients is limited compared to fresh fruit. Additionally, flavored yogurt typically has lower protein content, resulting in reduced nutritional value.

Limit Your Daily Intake

Each 180g cup of plain yogurt provides approximately 144 kcal, equivalent to the energy expended during 18 minutes of push-ups. Therefore, avoid excessive energy intake by consuming no more than 3 cups of yogurt per day. To meet your protein and calcium needs, aim for 2-3 cups or a 250-300ml pouch of yogurt daily.

Avoid Drinking Yogurt When It’s Too Cold

The temperature of yogurt is crucial. For those with sensitive digestion, let the yogurt warm up to room temperature or gently warm it with your hands before consumption.

Consume Yogurt One Hour After a Meal

The ideal time to eat yogurt is 30 minutes to 2 hours after a meal. By this time, the stomach acid has been diluted, allowing the body to absorb the nutrients from yogurt more effectively.

Rinse Your Mouth After Eating Yogurt

Yogurt can stick to the teeth, leading to plaque buildup and tooth decay. Always rinse your mouth or brush your teeth after consumption, and consider using a straw to minimize direct contact with your teeth.

Don’t Store Yogurt for Too Long

To ensure the number of live bacteria in yogurt, it’s best to consume it immediately after purchase. Avoid prolonged storage to maintain its quality.

Consume Yogurt Soon After Purchase to Ensure Live Bacteria Content

Two Groups Who Should Avoid Yogurt Consumption

Despite its nutritional benefits, there are two groups of people who should refrain from consuming yogurt:

Infants under one year old: An infant’s digestive system is not fully developed, and consuming yogurt may cause irritation and impact the development of their gut microbiota.

Individuals with stomach ailments: Those with digestive issues, especially on an empty stomach, should avoid yogurt to prevent irritation. People with metabolic syndrome or high blood fat levels should opt for low-fat or non-fat yogurt.