Yoghurt is a chiller aisle hero, great for breakfasts, main meals, snacks and desserts.
Dietitians regularly recommend it as part of a balanced diet because it comes with lots of nutrients including protein (all nine essential amino acids), calcium, phosphorus and B vitamins.
On top of that, some yoghurts have live and active cultures, which may support gut health, external. Some specific cultures can even improve lactose digestion , externalin people who struggle with it.
Even though it’s not a miracle food (sorry), it could help improve your health.
Which types of yoghurt have health benefits?
When health professionals sing the praises of yoghurt, unfortunately they’re not talking about the ones that are high in sugar and come with extra sweet toppings (as tempting as those chocolate balls are).
They’re looking at plain natural or Greek yoghurt, as well as kefir.
When scientists have carried out research on its health benefits, it also tends to be on yoghurts which have live cultures.
The packaging normally says if it does contain them and if so, which cultures.
This doesn’t have to mean spending a fortune though. Lots of supermarket own brand yoghurts fit the bill.
What to check on a yoghurt label:
Live and active cultures
– Low or no added sugar
– Protein per serving
– Calcium, especially for dairy-free alternatives
– Fortification (calcium/vitamin D/iodine) in plant-based options
– Saturated fat (if choosing full-fat)
Is yoghurt good for inflammation?
Some studies suggest yoghurt containing live cultures, external could help reduce some markers of inflammation.
Bradley Bolling, professor in food science at the University of Wisconsin-Madison, has carried out research into this and had positive results, external.
The evidence is still developing though, and researchers don’t yet know what it actually is about yoghurt that could be having this impact.
So why could anti-inflammatory foods be beneficial for us?
“Diet-related diseases develop with – or because of – chronic inflammation, so trying to reduce it may delay the onset of, or reduce the risk of developing, chronic diseases such as cancer, type 2 diabetes and cardiovascular disease.”
But, he explains, science still needs to answer some key points.
“We need additional studies which help us understand how much and how often yoghurt needs to be eaten to have a potential impact.”
Dr Rachael Rigby, senior lecturer in biomedicine at Lancaster University, has also carried out research, external into the subject.
She specifically looked into whether people could have a reduced risk of developing breast cancer by regularly eating yoghurt containing lactose-fermenting bacteria.
Although nothing has been proven, the evidence she found gives reasons to be cautiously optimistic. Although that’s only if yoghurt is eaten consistently and over a long period of time.
Can yoghurt reduce your risk of type 2 diabetes?
At worst, it’s described as a ‘possible’ relationship, external, but at best? A 2017 review of 13 studies, external linked eating yoghurt regularly with a lower risk of developing the condition.
In fact, another review of studies in 2022, external suggested a 7% reduced risk of developing type 2 diabetes for every 50g of yoghurt consumed daily.
But it’s not just talked about as playing a preventative role. One study suggests yoghurt might play a role in the management of type 2 diabetes, external. The researchers think its benefits could be due to the fatty acids in the yoghurt.
The same study says benefits are most associated with “low-fat” yoghurt, so check the sugar and saturated fat content when you’re shopping (it’s best not to rely on ‘low-fat’ labels alone).
Can yoghurt help with weight loss?
This is hotly debated.
There’s no shortage of research that says a diet which involves eating yoghurt regularly is linked to having lower BMI and lower weight.
And one 2015 study, external (which it’s worth noting received funding from food brand Danone), examined multiple other studies and found there is a link between lower BMI, lower weight and regularly eating yoghurt.
The major issue here is that cause and effect are unclear. Are people losing weight because they’re including yoghurt in their diet, or do people who eat nutrient-dense, healthy balanced diets tend to include yoghurt?
Do dairy-free yoghurts have health benefits?
Dairy-free yoghurts like soy, almond, coconut and oat, are made with bacterial cultures (although the strains, live-culture content and nutrients vary).
Like their dairy counterparts though, some are heat-treated, external, which can kill live bacteria, so check the label.
Dairy and plant-based yoghurts can also contain an additional ingredient that you might want to look out for – sugar.
“We found that the categories with the most sugar were yoghurts marketed at children and organic,” says Bernadette Moore, professor of nutritional sciences at the University of Leeds.
But these yoghurts still have some healthy credentials, says Moore.
“If a parent is deciding between a sugar-sweetened beverage and a sweetened children’s yoghurt, the yoghurt will still have calcium, vitamin D and protein, so it’s the better choice,” she says.
What to consider when you’re buying yoghurt
When you’re shopping, choose plain, unsweetened yoghurt most often, look for live cultures if gut health is your priority, and check plant-based versions are fortified.
Sweetened yoghurts can still fit into a balanced diet, but think of them more as a sweet snack rather than a health food.
ByJessica Bradley
