What Is Yogurt?
Yogurt is a nutrient-rich food made from cultured dairy ingredients and bacteria. It is one of the most common dairy products on the market today, for good reason. It's a creamy, tasty addition to many meals and offers many health benefits.
Sweetened yogurt is often served as a healthier alternative to ice cream or custard. Plain yogurt can be used instead of sour cream to top everything from tacos to baked potatoes. Whole-milk yogurt has far fewer calories and more protein than sour cream or ice cream. It's also a fermented food that contains live probiotics.
How is yogurt made? Yogurt is made by combining heated milk (whether it's partially skimmed milk, skim milk, cream, or other reconstituted versions) with bacteria and leaving it at a high temperature. The bacteria then turn the sugar in the milk, or lactose, into lactic acid, which causes the milk to thicken and gives it a unique, tart flavor.
Yogurt Nutrition
Yogurt is an excellent source of probiotics, calcium, and protein.
It's also a great source of many vitamins and minerals, including:
- Vitamin A
- Vitamin B12
- Calcium
- Potassium
- Iodine
- Phosphorus
- Magnesium
The combination of vitamin B12, phosphorus, magnesium, and potassium with the protein found in yogurt can help with bone health. Also, the calcium, potassium, and magnesium that yogurt contains can help you maintain healthy blood pressure and control hypertension.
Nutrients per serving
One cup of low-fat, plain yogurt contains:
- Calories: 154
- Protein: 13 grams
- Fat: 4 grams
- Carbohydrates: 17 grams
- Fiber: 0 grams
- Sugar: 17 grams
You can get 40% of the daily recommended intake (DRI) of calcium and 50% of the DRI of potassium, phosphorus, and magnesium in a one-cup serving of plain low-fat yogurt.
Portion sizes
It’s important to check the fat content of your yogurt when looking at portion sizes. It can be made with nonfat milk, 2% milk, or even whole milk. Depending on the fat content, yogurt calories could vary.
Having one to two cups of plain low-fat yogurt daily can be a healthy addition to your diet without making it difficult to maintain your weight.
Types of Yogurt
Traditional yogurt
Yogurt is unstrained and has a creamier texture than other varieties. It can be found in many versions, including nonfat or low-fat. The amount of fat in yogurt is determined by the type of milk used to make it.
There are also nondairy yogurt options available, which can be made from coconut, soy, or almond milk. Other varieties include:
Skyr yogurt
Skyr yogurt is the traditional form of yogurt from Iceland. It is made from skim milk that is incubated with bacteria cultures. The whey, or water naturally found in milk, is strained from this yogurt, creating a creamier, thicker yogurt than traditional or Greek yogurt varieties. Some brands of skyr yogurt use up to four cups of milk to produce one cup of yogurt. It has a great amount of protein.
Greek yogurt
Greek yogurt, which is also made by straining regular yogurt to remove extra liquid and whey, is a popular variety of yogurt. It's thicker and denser than regular yogurt with a higher concentration of probiotics and up to twice as much protein per serving, which can help you stay fuller longer.
Greek yogurt is typically lower in sugar, carbs, and calories and is a great source of iodine, which supports healthy thyroid function and a strong immune system.
It's also an excellent source of vitamin B12, which helps prevent anemia and keep your blood cells and nerves healthy. It offers several potential uses in savory and sweet recipes and can also be eaten plain.
Kefir yogurt
Kefir yogurt is considered a drinkable yogurt and is made from fermenting whole, semi-skimmed, or skimmed pasteurized cow milk and adding kefir grains to the milk. The yogurt goes through a longer fermentation process versus regular yogurt and has a somewhat tart taste and a slightly bubbled texture.
During fermentation, the amount of lactose in kefir is reduced, due to an enzyme that naturally occurs in kefir grains, which can make kefir yogurt a better fit if you are lactose intolerant.
Kefir yogurt is also a stronger probiotic than regular yogurt. Studies have also shown kefir to have antibacterial qualities and to assist with bone health, cancer, and allergies, but more research is needed.
It's also easy to make at home.
French yogurt. French yogurt is unstrained yogurt made from pasteurized milk, cane sugar, and active cultures. It is cultured directly in the same individual jar that it is sold in, rather than being cultured in large batches and then separated into packaging. This fermenting process takes about eight hours and gives French yogurt its thick texture.
Compared to regular yogurt, It's less sweet with fewer carbohydrates, but also contains more fat. French yogurt is rich in probiotics, which helps with gut health.
Frozen yogurt. Like regular yogurt, frozen yogurt is made from milk fermented with live bacteria cultures, with the same health benefits as regular yogurt of helping with your immune system and maintaining a healthy gut. Frozen yogurt, however, also typically includes sugar, flavorings, stabilizers, and cream.
It can be a healthy alternative to ice cream, as it is lower in fat and calories but can contain an equal amount of sugar.
Probiotic yogurt. Probiotic yogurt is good for your gut health. Probiotics, which include specific bacteria strains, help keep the good bacteria in your body. They can help you achieve certain health benefits if you take in the right amount. It can help manage symptoms of digestive conditions such as bloating and diarrhea. It can also help digest nutrients such as fiber. Some common probiotic strains include Lactobacillus acidophilus and Bifidobacterium bifidum. Not all yogurts are probiotic, and sometimes prebiotics and probiotics are added to foods.
Benefits of Yogurt
The vitamins and minerals in low-fat, plain yogurt and other varieties of yogurt can provide important health benefits. For example, Greek yogurt can help offer part of your daily probiotics intake.
Milk-based yogurts are also high in potassium, which is important for maintaining your blood pressure and counteracting sodium. It also plays an important role in keeping your heartbeat regular and helping your muscles contract.
Although more studies on the health benefits of consuming yogurt are needed, some show yogurt:
May help prevent osteoporosis. Yogurt provides a significant amount of calcium, which is important for healthy bones. Getting enough calcium helps prevent osteoporosis by keeping your bones denser and less prone to breaking.
Our bodies need vitamin D to absorb calcium. Some yogurts are fortified with vitamin D, but it's important to check the nutrition label to confirm the amount.
May improve digestion and gut bacteria balance. Yogurt is an ideal source for probiotics, which are live, "good" bacteria. Yogurt probiotics can help to keep a balance in the bacteria in our guts, which helps with digestion. They also help boost our immune systems and keep away infections.
The probiotics typically found in yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus.
Other bacteria, including forms of lactobacilli and bifidobacteria, may be added by certain brands in efforts to increase certain health benefits like maintaining a healthy immune and digestive systems. The specific amount needed to enhance these effects is not confirmed.
Improve heart health
Greek yogurt has been connected to lower cholesterol and triglyceride levels, which can reduce your risk of heart disease. Cholesterol and triglycerides can harden or block your arteries over time, leading to heart disease or atherosclerosis. By controlling your cholesterol, Greek yogurt may help to prevent heart disease or slow its progression.
Lower risk of diabetes
Consuming Greek yogurt may help reduce your risk of diabetes too. A recent analysis of 11 studies showed that eating yogurt regularly can reduce your risk of type 2 diabetes by as much as 14%. More studies are needed to understand why this happens, but the evidence behind this connection is promising.
May discourage vaginal infections
Candida or “yeast” vaginal infections are a common problem for women with diabetes.
Women and girls of all ages can get vaginal yeast infections. Three-quarters of all women are estimated to have one at some point in their life.
There are a number of things that may raise your risk of yeast infections:
- Pregnancy
- Diabetes with uncontrolled blood sugar
- Birth control that uses higher doses of estrogen
- Use of douche or vaginal sprays
- Recent use of antibiotics or steroid medicines
- Weakened immune system, such as from HIV
Research suggests that yogurt probiotics, or eating 8 ounces of yogurt with “live cultures” daily, could lessen the risk of infection. But more research is needed. Talk to your doctor if you think you have a yeast infection before taking any medicines to treat it.
May help you feel fuller
The protein found in yogurt can help give your body a feeling of fullness. People who eat more protein-rich foods are more likely to stay away from foods that are high processed carbohydrates. Particular yogurt varieties have higher protein content, like greek yogurt. Check the label to determine higher protein levels.
Yogurt face mask
Using yogurt as a face mask can be an option for your skin care routine, to improve your skin's brightness and elasticity and to help keep in moisture. To try a yogurt face mask at home, it's best to use nonfat, plain Greek yogurt, due to its thicker texture. Try adding in honey to the yogurt to make a simple face mask. This can serve as antibacterial, antioxidant treatment for your skin.
Tips for Buying and Eating Yogurt
When considering types of yogurt to eat, it may be best to start with plain, unsweetened varieties. This helps with controlling sugar and calories and can provide flexibility with recipes.
Here are 10 things to consider when buying and eating yogurt.
1. Decide between whole-milk, low-fat, or nonfat yogurt
When buying yogurt, your first decision is whether you want regular-fat, low-fat, or fat-free option. You probably have a favorite brand, with just the right texture or tang for your taste buds. If so, stick with it. But do check the label for sugar content. Some flavors and brands have more than others.
Here are a few examples:
| Low-fat yogurt | Calories | Fat | Saturated fat | Cholesterol | % Calories from sugar | Calcium | Vitamin D |
| (6 ounces) | (g) | (g) | (mg) | (% Daily Value) | (% Daily Value) | ||
Dannon Creamy Fruit Blends, strawberry flavor | 170 | 1.5 | 1 | 10 | 70% | 20% | -- |
Dannon Activia, blueberry flavor | 165 | 3 | 1.5 | 7.5 | 62% | 23% | -- |
Yoplait Original 99% fat free, fruit flavored | 170 | 1.5 | 1 | 10 | 63% | 20% | 20% |
Stonyfield Farms organic low-fat, fruit flavored | 130 | 1.5 | 1 | 5 | 68% | 25% | -- |
| "Light" yogurt | Calories | Fat | Saturated fat | Cholesterol | % Calories from sugar | Calcium | Vitamin D |
| (6 ounces) | (g) | (g) | (mg) | (% Daily Value) | (% Daily Value) | ||
| Dannon Light 'n Fit, fruit flavored | 60 | 0 | 0 | 5 | 47% | 20% | 20% |
| Yoplait Light, fruit flavored | 100 | 0 | 0 | 5 | 56% | 20% | 20% |
2. Choose your sweetener
The other decision is whether you want artificial sweeteners (which are used in most ''light'' yogurts) or whether you’re OK with most of the calories coming from sugar. If you are sensitive to aftertastes, you may want to avoid light yogurts. If you don't mind sweeteners like sucralose, there are lots of light yogurts to choose from.
Another option is to choose plain yogurt, which naturally contains no added sugar. You can add fresh fruit and natural spices, such as cinnamon or ginger, for a sweeter flavor.
3. Look for active cultures and probiotics
While pasteurization typically kills both good and bad, yogurt is different. Manufacturers pasteurize yogurt before fermentation, which ensures that the good bacteria in yogurt stays intact.
To make sure your yogurt contains active cultures, check the label. Under the list of ingredients, many brands list the specific active cultures. For Activia by Dannon, for example, L. bulgaricus, S. thermophilus, and bifidobacterium are listed. This particular yogurt contains the probiotic culture Bifidus regularis, which works to regulate your digestive system. So, this might be the probiotic for you if constipation is a concern for you.
4. Pair yogurt with flaxseed
Get in the habit of stirring in a tablespoon of ground flaxseed every time you reach for a yogurt. With some brands, a tablespoon of ground flaxseed will add almost 3 grams of fiber and approximately 2 grams of healthy plant omega-3s.
5. Look for vitamin D
When enjoying calcium-rich yogurt, why not choose one that also boosts your vitamin D intake? Some brands list 0% of the Daily Value for vitamin D; others have 20%.
6. Make yogurt part of the perfect snack
Make the perfect snack by pairing high-protein yogurt with a high-fiber food, such as fruit (fresh or frozen) and/or a high-fiber breakfast cereal. You can find many lower-sugar breakfast cereals with 4 or more grams of fiber per serving.
7. Whip up a creamier smoothie with yogurt
Make your smoothie creamy and thick by adding yogurt instead of ice cream or frozen yogurt. Cup for cup, light and low-fat yogurt are higher in protein and calcium than light ice cream. They’re also usually lower in fat, saturated fat, and calories.
8. Customize your yogurt
If you want to create your own flavored yogurt, start with your favorite plain yogurt and stir in all sorts of foods and flavors. Here are a few ideas:
- Add chopped strawberries (1/4 cup) and 1/8 teaspoon of vanilla extract to 6 ounces of plain yogurt to make Strawberries and Cream Yogurt.
- Add canned crushed pineapple (1/8 cup) and a tablespoon of flaked or shredded coconut to 6 ounces of plain yogurt to make Pina Colada Yogurt.
- Add 1 tablespoon of cool espresso or extra-strong coffee and 1 tablespoon of chocolate syrup to 6 ounces of plain yogurt to make Mochaccino Yogurt.
- Add 1/4 cup chopped orange segments or mandarin oranges and 1 tablespoon reduced-sugar orange marmalade to 6 ounces of plain yogurt to make Orange Burst Yogurt.
9. Eat yogurt at work
Buy some yogurt and keep it in the office refrigerator. (Don’t forget to put your name on it.) On days when you need a morning or afternoon snack, the yogurt will be ready for you.
10. Use yogurt in recipes
Yogurt works as a substitute ingredient in many recipes. Plain yogurt can take the place of sour cream in a pinch (overbaked potatoes or garnishing enchiladas). You can also replace some of the oil or butter called for in a muffin, brownie, or cake recipe with a complementary flavor of yogurt. It can replace all of the fat called for in cake mixes, too.
Side Effects of Yogurt
If you are lactose intolerant or have a milk allergy, you should be careful with dairy foods, such as yogurt.
Some people with lactose intolerance may be able to eat yogurt in moderation, as the lactose has been partly broken down during the production of yogurt. Also, the probiotics, or live and active bacterial cultures, found in yogurt can help break down the remaining lactose.
However, frozen yogurt should be avoided in general. It doesn't contain enough live cultures, which means it may cause problems for people who are lactose intolerant.
To be safe, you can always choose lactose-free yogurt.
Takeaways
All types of yogurt have some nutritional value due to the live bacteria cultures they contain. Choose the yogurt that works best for you based on your health needs or goals. Checking the label for high calcium and protein, low-fat, no added sugar, and simple ingredients is key to picking the healthiest available options.
Yogurt FAQs
Should you eat yogurt every day?
A few studies have shown that eating yogurt daily can help protect against heart disease, type 2 diabetes, and weight gain, but more research is needed. Doctors believe the probiotics in yogurt can help with inflammation or boost natural insulin in the body.
The US Dietary Guidelines recommend three, 8-ounce servings of fat-free or low-fat dairy foods.
What kind of yogurt is good for diarrhea?
Probiotics in general can help maintain a healthy gut and help it to recover from a diarrhea infection. Low-sugar yogurt or kefir could be good choices.
Which yogurt is healthier?
Generally, yogurt that is low in fat with no added sugar is the healthiest option. Also, check the label to confirm that the yogurt contains at least 15% of the daily recommended intake of calcium per serving, is high in protein, and only includes simple ingredients.
