What Happens if You Eat Yogurt Every Day?

Reviewed on 6/4/2021

The United States Department of Agriculture (USDA) recommends three cup equivalents of dairy per day (including yogurt, cream cheese, low-fat milk) for those older than nine years of age. So, if people stay within recommended limits, yogurt will help keep them healthy.
The United States Department of Agriculture (USDA) recommends three-cup equivalents of dairy per day (including yogurt, cream cheese, low-fat milk) for those older than nine years of age. So, if people stay within recommended limits, yogurt will help keep them healthy.

Yogurt is a healthy and tasty source of protein that many people like. Made from fermented milk, yogurt can be consumed as a spiced salad dressing, dip, drink, or in flavored frozen form as a dessert and snack. The sugar in yogurt is partially broken down by the bacteria it contains, hence many lactose-intolerant individuals can consume it without getting bloating, cramps, and loose stools.

In traditional Indian medicine, yogurt has been used to treat everything, including recovering from a bout of stomach flu to sunburn relief. It has a place of honor in Mediterranean and Middle Eastern cuisine as well.

What happens if you eat yogurt every day?

What happens if you eat yogurt every day?

The United States Department of Agriculture (USDA) recommends three cup equivalents of dairy per day (including yogurt, cream cheese, low-fat milk) for those older than nine years of age. So, if people stay within recommended limits, yogurt will help keep them healthy. The good news is, the United States Food and Drug Administration (FDA) regulates yogurt products. Low-fat yogurt must have 0.5 to 2 percent fat and contain no less than 8.25 percent milk solids. Nonfat yogurt must be less than 0.5 percent fat and contain no less than 8.25 percent milk solids. So, be mindful of the label before buying yogurt. Go for the low-fat or nonfat yogurt variety to avail health benefits.

Daily intake of yogurt in moderation has the following benefits:

Table. Nutrients in 3 ¼ ounce serving of plain low-fat yogurt

 Nutrients       Content    
 Carbs  6 grams (6 percent of the recommended dietary allowance)
 Protein  8 grams (11 percent of the recommended dietary allowance)
 Calcium  183 mg
 Magnesium  17 mg
 Potassium  234 mg
 Phosphorous  144 mg
 Zinc  0.9 mg
 Riboflavin  0.21 mg
 Niacin  0.11 mg
 Vitamin B6  0.05 mg
 Vitamin B12  0.56 mg

Yogurt is an excellent source of high biological quality proteins. The proteolytic activity of bacteria cultures enables predigestion of milk proteins, allowing for better protein digestibility.

Is there any harm in eating yogurt?

Eating two to three containers of yogurt every day can add around 500 calories and close to 100 grams of sugar to the daily diet. This can cause unwanted weight gain and increase the risk of diabetes. There have been gastroenteritis outbreaks in the past because of the use of unpasteurized milk in yogurt. Those with a milk allergy may be unable to digest milk sugars and experience bloating, cramps and even a skin rash.

Always consult a qualified dietician to know the ideal serving of yogurt one should have and the recommended type for their diet.

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References
Yogurt: role in healthy and active aging. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6410895/#bib42

Food Source Information – Colorado. https://fsi.colostate.edu/yogurt/

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