Yogurt is a staple in many people’s diets, and for good reason. It’s packed with nutrients, such as protein and calcium, and research shows that regularly consuming it may benefit health in a number of ways, from improving bone density to supporting satiety and weight loss.
But what actually happens when you incorporate yogurt into your daily routine?
Here, we chat with experts and explore what the research says about the daily effects of eating yogurt.
You’ll Increase Your Protein Intake
Yogurt is a good source of protein, but some types are more protein-rich than others. For example, Greek yogurt contains about twice the amount of protein found in regular yogurt, making it a better option for people who want to boost their intake of this essential nutrient.1
Higher-protein diets have been linked to several health benefits, including weight loss, better blood sugar regulation, and improved bone density and body composition.
You May Have a Healthier Gut Microbiome
“Daily yogurt consumption boosts gut health by supplying probiotics that help balance your microbiome,” Kimberley Rose-Francis, RDN, CDCES, LD, told Health.
Yogurt can be a good source of probiotics, which are live microorganisms that influence the bacteria and other microorganisms in your digestive tract. Probiotic-rich foods, like yogurt, support gut health by encouraging the growth of beneficial bacteria in the large intestine.
Studies show that regularly consuming yogurt can improve gut bacteria diversity, which is a sign of a healthy gut.3
If you’d like a probiotic-rich yogurt, it’s important to choose products made with live and active cultures, which means they contain significant levels of live and active probiotics.4 Yogurts with a Live & Active Cultures (LAC) seal contain at least 100 million cultures per gram of yogurt at the time of manufacture.
You’ll Increase Your Calcium Intake
“Yogurt delivers several bone-building nutrients all in one package,” said Sauceda.
Yogurt provides phosphorus, protein, and calcium, all of which are necessary for bone health. Yogurt is especially rich in calcium. A 7-ounce serving of low-fat, plain, unsweetened Greek yogurt contains 230 milligrams of calcium, which covers 18% of the Daily Value (DV).6
Calcium is a mineral that provides structure to the bones and teeth and is also required for essential processes like nerve and muscle function, hormone secretion, and blood vessel dilation.
You May Have Healthier Blood Sugar Levels
Yogurt is rich in protein and provides probiotics, both of which support healthy blood sugar regulation.
Protein slows digestion, slowing the rise in blood sugar that occurs after eating, encouraging more stable blood sugar levels. The probiotics found in some yogurts also promote healthy blood sugar management by improving insulin sensitivity and encouraging the growth of beneficial bacteria, which can reduce blood sugar
This is because research shows that regularly eating yogurt as part of a healthy diet may be an effective way to reduce your risk of developing type 2 diabetes.9
Britos S, González AF, Flax Marcó F, et al. Yogurt, in the context of a healthy diet, for the prevention and management of diabetes and obesity: a perspective from Argentina. Front Nutr. 2024;11:1373551. doi:10.3389/fnut.2024.1373551
Studies also show that eating probiotic-rich yogurt may help reduce hemoglobin A1c (HbA1c), a long-term marker of blood sugar control
You May Feel More Satiated and Lose Weight
Choosing higher-protein yogurts, like Greek yogurt and skyr, a creamy Icelandic yogurt, can help you feel fuller after eating, which can support weight loss.
Protein slows digestion and stimulates the release of satiety hormones, such as glucagon-like peptide-1 and cholecystokinin, which help you feel satiated after eating. Choosing filling foods, like yogurt, is an effective way to encourage fat loss.2
In fact, research shows that yogurt consumers are less likely to be overweight or obese than people who don’t eat yogurt
You Could Improve Bone Density and Reduce Fracture Risk
“Yogurt is rich in nutrients, like protein and calcium, which are key to maintaining strong bones,” Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and certified diabetes educator, told Health.
Eating more yogurt could help support bone health by improving bone mineral density and reducing fracture risk.
A 2020 review of nine studies found that postmenopausal women who regularly ate yogurt had a lower risk of hip fractures compared to those who consumed little or no yogurt.14
You May See Positive Changes in Heart Disease Risk Factors
Eating yogurt may help reduce the risk of cardiovascular events, such as heart attack and stroke, in people with high blood pressure.
“The probiotics and nutrients, such as calcium, magnesium, and potassium, found in yogurt, work together to help regulate blood pressure and support heart function,” explained Routhenstein. “In large studies, people with high blood pressure who ate at least two servings of yogurt a week had a 17–21% lower risk of heart attack and stroke compared to those who ate less.
You May Need to Watch Out for Added Sugars or Lactose Intolerance
Though yogurt can be a healthy choice, it’s important to watch out for added sugar. Many flavored yogurts can contain several teaspoons of added sugar per serving. Consuming too much added sugar isn’t good for health and can increase the risk of health conditions like fatty liver and heart disease.16
Additionally, though it’s much lower in lactose than other dairy products, like milk, the lactose in yogurt can trigger symptoms like bloating, gas, and diarrhea in sensitive people.17
If you’re lactose intolerant, Sauceda recommends choosing lactose-free yogurt. You can also opt for strained yogurts, like Greek yogurt or skyr, which have less lactose than unstrained yogurt
The Bottom Line
Yogurt is a nutrient-rich dairy food that makes a satisfying choice for breakfast or a snack.
Its impressive nutritional profile may help promote fullness, support bone and heart health, aid in blood sugar regulation, and boost your intake of important nutrients like protein and calcium.
