Healthcare professionals, including doctors and dietitians, frequently highlight that yogurt is among the healthiest foods available. Rich in protein and probiotics, it serves as a satisfying option for breakfast, snacks, or even dessert. However, for it to become a staple in your daily diet, it’s essential to select the right type of yogurt.
“Yogurt is derived from milk, so it naturally contains protein,” states Natalie Rizzo, a registered dietitian and TODAY nutrition editor. Along with the fat in certain yogurts, this protein contributes to a feeling of fullness, making yogurt a great snack or a meal base.
Moreover, yogurt is a good source of calcium, which is vital for maintaining strong bones, as well as healthy nails, hair, and teeth. It also contains probiotic bacteria that encourage a balanced gut microbiome and promote overall gut health.
So, is it beneficial to consume yogurt every day?
According to Rizzo, the answer largely depends on the yogurt type you choose. There are important factors to consider when consuming yogurt on a daily basis.
Is it Healthy to Eat Yogurt Every Day?
Yogurt is generally regarded as a nutritious choice, providing various protein, vitamins, and minerals. However, not all types offer equal health benefits.
Regular yogurt often provides surprisingly low protein content, averaging just 5 grams per serving, Rizzo notes. Additionally, many flavored yogurts contain significant amounts of added sugar.
“Some varieties can contain over 10 grams of added sugar,” she explains, “making them unsuitable for daily consumption since they contribute to exceeding your recommended sugar intake.”
According to the American Heart Association, men should limit their daily intake of added sugars to 36 grams, while women should restrict theirs to 25 grams. A small serving of regular yogurt, therefore, could significantly impact your total daily allowance, Rizzo emphasizes.
That said, you can enjoy regular yogurt in moderation. However, if you’re looking to incorporate yogurt into your daily meals, Rizzo recommends opting for different varieties.
Strained varieties, such as Greek yogurt and skyr, can offer double or even more the protein content of regular yogurt without sacrificing the essential vitamins, minerals, and probiotics. Nevertheless, added sugars can still be a concern, as some brands may flavor these products to mask their natural tanginess.
If You Want to Eat Yogurt Daily…
Yogurt can make a nutritious part of your regular diet—potentially even daily—if you choose the right kind, according to Rizzo.
To ensure you are selecting the healthiest option, consider the following:
Choose a High-Protein Variety
Certain yogurts naturally provide higher protein levels due to the straining process that removes excess water.
Specifically, Greek yogurt and Icelandic skyr are classified as high-protein yogurts, boasting 12 or more grams of protein per serving—about double that found in regular yogurt.
Reduce Added Sugars
Flavored yogurts are often packed with added sugars, making it wise to choose plain varieties instead. By selecting plain Greek yogurt or skyr, you can personalize your yogurt by adding your own toppings for flavor and texture.
“You can add a drizzle of honey, some raisins, or fresh fruit,” Rizzo suggests. “Alternatively, a dash of granola can also enhance plain yogurt.”
Experimenting with various toppings, like rotating nuts, seeds, and seasonal fruits, keeps your meals exciting and allows for a range of nutrients, even when using the same base yogurt.
If the traditional tartness of plain Greek yogurt doesn’t appeal to you, look for brands that offer lower added sugar content. For example, Chobani’s Less Sugar line and Siggi’s skyr are excellent alternatives as they contain less sugar than many competitively priced options.
Be Mindful of Fat Content
Greek yogurt and skyr are available in full-fat, low-fat, and non-fat variations. The most suitable choice depends on your dietary preferences and any concerns regarding saturated fat, according to Rizzo.
For many people, opting for low-fat yogurt strikes a balance between calorie control and saturated fat intake. “However, if you maintain a healthy diet and are not concerned about heart-related issues, whole milk yogurt is also acceptable,” Rizzo advises.
Conversely, if you need to monitor your saturated fat intake due to heart health concerns, choosing low-fat or non-fat yogurt would be the healthiest choice for you.
