What Is Yogurt?
Yogurt, one of the world’s most beloved fermented dairy products, is a delicious and versatile food created through the bacterial fermentation of milk. By introducing live “yogurt cultures” to milk, the natural sugar, lactose, is converted into lactic acid. This process thickens the milk proteins and imparts yogurt’s characteristic tangy flavour and creamy texture.
While cow’s milk is the most commonly used base, yogurt can be made from virtually any type of milk, offering endless possibilities in taste and nutritional content. Skim milk varieties result in fat-free yogurt, while whole milk produces a richer, full-fat version. Plain yogurt, without any additives, is a thick, white, and tangy delight. However, many commercial yogurts are sweetened or flavoured with additional ingredients like sugar, artificial sweeteners and flavours, or colours.
Yogurt Is A Nutritional Powerhouse
Beyond its delicious taste, yogurt is celebrated for its impressive health benefits. It stands out as a nutritional and probiotic powerhouse, loaded with nutrients and teeming with beneficial bacteria that promote gut health and support overall well-being. Its rise in popularity over the decades is a testament to the growing awareness of its nutritional value and versatility.
In this comprehensive guide, you’ll discover everything there is to know about yogurt—from its fascinating history and traditional preparation methods to its wide-ranging health benefits and modern variations. Whether you’re a seasoned yogurt enthusiast or a curious newcomer, this page will provide you with insights into why yogurt has remained a cherished staple across cultures and generations.
Eating Yogurt Was Once A “Health Fad”
The term “yogurt” originates from the Turkish word yourmak, which means “to make thick, coagulate, or curdle” (Fisberg 2015). This etymology highlights yogurt’s ancient ties to cultures that have long used fermentation to preserve and enhance dairy.
In the 1970s, Greek-style yogurt began gaining traction in some households, including mine. However, at the time, yogurt was viewed as a “health fad,” and its sour taste deterred many from eating it. It was a far cry from the mainstream food it is has become 50 years later.
Doctors were not actively recommending yogurt as a probiotic food because there was limited scientific research to validate any health benefits. Without the internet to share information widely, yogurt remained popular primarily among ethnic minority communities, such as those from Greece, Turkey, or the Baltic nations. It was like this for sauerkraut in the 70s as well, mainly consumed by German, Dutch, or Swiss people, and not Australians, or Americans.
Not All Yogurt Is Created Equal
Today, yogurt enjoys widespread acclaim as one of the healthiest foods available. The internet has played a major role in promoting its benefits, spreading knowledge about probiotics and gut health to a global audience, mainly through social media. However, not all yogurt is created equal. While most yogurt sold today is thick, white, and marketed as a “health food”, some brands add artificial sweeteners, colourings, or flavourings. These additives can diminish yogurt’s natural health benefits.
A Hip Food with an Ancient Past
Fermented dairy products like yogurt have likely been consumed for tens of thousands of years, dating back to the domestication of goats, cows, and sheep. One of the earliest documented accounts of yogurt consumption comes from the Middle East in the 13th century, when Genghis Khan’s armies were fed a dish resembling yogurt to sustain them during campaigns. (Weill)
Yogurt’s history is as fascinating as its health benefits. According to Indian Ayurvedic texts, references to yogurt and its therapeutic properties date back to 6000 BC (Harvard). Though the exact origins of yogurt remain unclear, there are many theories about how it came to be. One popular story involves nomadic herdsmen who transported animal milk in skin-lined pouches or animal bladders.
Key Articles About Fermented Foods
Long Before Science
The combination of heat and natural bacteria caused the milk to ferment over time, producing yogurt. This accidental fermentation would have been a practical way to preserve milk during long journeys.
In regions such as the Middle East, Asia, Russia, and Eastern Europe—especially in Bulgaria—yogurt and other fermented dairy products like kefir have been central to the diet for centuries. These cultures recognised the nourishing and preservative qualities of fermented dairy long before modern science began to unravel their probiotic benefits.
As you continue exploring yogurt’s rich history and modern role as a microbiome-boosting superfood, you’ll discover why it remains a cornerstone of healthy eating across the globe.
Dr. Stamen Grigorov and Bulgarian Yogurt
Dr. Stamen Grigorov, a renowned Bulgarian microbiologist, made a groundbreaking discovery in 1905 that revolutionised our understanding of yogurt. He identified Lactobacillus bulgaricus, a rod-shaped beneficial bacteria responsible for the fermentation of milk into yogurt. This bacteria which is not naturally found in the human gut, was named “bulgaricus” in his honor, reflecting its connection to Bulgaria.
Before Dr. Grigorov’s discovery, yogurt was virtually unknown in the United States and Western Europe (now the European Union). His work catalyzed the spread of yogurt as a health-promoting food, not only throughout Europe but also into North America and Asia, transforming it into a global dietary staple.
Beyond his contributions to yogurt, Dr. Grigorov also co-developed a penicillin-based antibiotic that was highly effective in treating tuberculosis. This work further solidified his reputation as a pioneer in medical microbiology.
Additionally, Dr. Grigorov was among the first scientists to study the specific health benefits of lactic acid bacteria on human health. His research laid the foundation for understanding probiotics and their role in promoting digestive and overall well-being. Dr. Grigorov’s discoveries continue to have a profound impact on both the scientific community and the global food industry, securing his legacy as a pioneer in microbiology and nutrition.
Bulgarian Yogurt
Many people have heard the term “Bulgarian yogurt,” but what does it truly mean? At its simplest, one might argue that any yogurt made and consumed in Bulgaria could qualify as Bulgarian yogurt. However, the term carries a deeper significance tied to tradition, science, and intellectual property.
Yogurt has a long history in Bulgaria and the surrounding Balkan countries, where it has been a dietary staple for centuries. In the 1950s, following the passing of Stamen Grigorov, the scientist who discovered Lactobacillus bulgaricus, Bulgarian government microbiologists connected extensive surveys of homemade yogurts across the nation. They analysed countless samples to identify the best-tasting and most health-promoting bacterial strains. These strains were refined into a standardised culture, which was eventually patented.
What sets Bulgarian yogurt apart is not only its rich history but also its status as a patented food product. This means that only specific bacterial strains, identified and approved by government scientists, are used to produce authentic Bulgarian yogurt (Petrova et al., 2021).
These strains are considered the intellectual property of the Bulgarian government, ensuring the unique characteristics and health benefits of Bulgarian yogurt are preserved (Stoilova 2014).
There are three main ways to enjoy authentic Bulgarian yogurt:
Bulgarian yogurt is not just a food but a symbol of cultural and scientific heritage, celebrated for its distinctive flavour and numerous health benefits.
Dr. Elie Metchnikoff
Dr. Elie Metchnikoff played a pivotal role in bringing global recognition to yogurt’s unique health benefits. His groundbreaking research in the early 20th century introduced Western Europe and North America to the potential of yogurt and other fermented dairy products as health-enhancing foods.
Metchnikoff studied lactic acid-producing bacteria and hypothesized that the remarkable longevity observed in certain cultures, such as the Bulgarians, was linked to their high consumption of yogurt and other fermented dairy products.
His findings highlighted the role of probiotics in improving gut health and promoting overall well-being. In 1908, Metchnikoff published The Prolongation of Life: Optimistic Studies, a work that emphasised the connection between diet, gut health, and longevity. This research influenced the development and popularisation of yogurt in the United States during the early 20th century, laying the foundation for its eventual industrial production and mainstream acceptance.
Interestingly, yogurt tablets were made available in America over a century ago for people with digestive intolerance. These tablets were also marketed as a means for home yogurt cultivation, demonstrating the early efforts to make yogurt accessible to a wider audience (University of Wisconsin 1910).
Dr. Metchnikoff’s pioneering work not only advanced the scientific understanding of probiotics but also helped establish yogurt as a dietary staple valued for its health benefits. His contributions remain foundational in the modern appreciation of fermented foods and their role in supporting a healthy lifestyle.
Dr. John Harvey Kellog
Dr. John Harvey Kellogg was one of America’s earliest advocates for healthy eating and a pioneer in promoting wellness practices. At the Battle Creek Sanitarium, where he practiced, Kellogg recommended yogurt not only as a dietary staple but also as a component of enemas, reflecting his unique approach to promoting digestive health.
Though often described as eccentric, Kellogg was ahead of his time in many ways. Like modern innovators such as Elon Musk and Steve Jobs, Kellogg’s unconventional ideas and methods attracted skepticism and even ridicule. However, his contributions to health and wellness have stood the test of time.
For example, he was among the first to include caloric and nutritional information on menus at the sanitarium—a groundbreaking practice at the time. He championed fresh fruits, vegetables, regular exercise, and outdoor activities as essential components of a healthy lifestyle, a philosophy now widely endorsed by modern science.
Kellogg’s views on vegetarianism, fermented foods, and other health-related theories have gained substantial support from contemporary research. Today, studies, including human clinical trials, confirm the benefits of consuming fermented foods containing live bacteria, such as yogurt, kimchi, and sauerkraut, for improved digestive and overall health (Castellone, 2021).
Despite his many accomplishments, Kellogg’s legacy has not been without controversy. Like many early natural health advocates, his methods and ideas have been criticised or misrepresented on “quack” websites. Ironically, while Kellogg was one of the first medical doctors to link smoking with lung cancer, the decades following his death saw many physicians endorsing cigarettes, influenced by sponsorships from tobacco companies like Phillip Morris (Little 2018).
Kellogg passed away in 1943 at the age of 91, a remarkable lifespan in an era when reaching 70 was uncommon—especially for doctors, many of whom smoked. His dedication to health and wellness, though unconventional, remains an enduring influence in the fields of nutrition and preventive medicine.
Dannon Yogurt
Dannon Yogurt is a household name today in the United States, but few people know the fascinating history behind this iconic brand.
In 1919, Isaac Carasso founded a small yogurt company in Barcelona, Spain, naming it Danone , meaning “little Daniel,” in honour of his son. The French parent company is Danone. The company later expanded internationally, with the Americanised version of the brand, Dannon, establishing its first factory in the United States in 1942.
Carasso’s pioneering work led to the industrialisation of yogurt production, making him the first to perfect an automated process for mass production (New York Times 2005).
Carasso initially sold his yogurt in pharmacies, marketing it as a medicinal product to treat digestive and intestinal problems. He was inspired by the lactic acid bacteria research of Dr. Metchnikoff, who had linked probiotics in yogurt to improved health and longevity.
Recognising that yogurt was largely unfamiliar in Western Europe at the time, Carasso saw an opportunity. He imported bacterial cultures from Bulgaria, some of which were isolated at Metchnikoff’s Paris laboratory, to produce yogurt with live active cultures. This marked the first large-scale commercial production of yogurt in Western Europe.
Yogurt with Jam Patent
Carasso’s son, Daniel, later expanded the family business, establishing Danone in France and eventually in the United States as Dannon. Under their leadership, yogurt became a mainstream food product. In 1933, Radlická Mlékárna, a dairy in Prague, sought a patent for yogurt with added fruit jam, further popularising yogurt with new flavour innovations.
How Yogurt Is Made
Yogurt, often referred to as sour milk, is created by fermenting milk with beneficial bacteria. Long recognised for its health benefits, yogurt is a true “superfood” that continues to support digestive health while appealing to global taste preferences. Continued research highlights its numerous advantages for human health, making it a staple in diets across the globe with most cultures.
The history of yogurt as we know it today began with the groundbreaking work of Metchnikoff, who formulated a theory linking longevity to the consumption of fermented milk. He observed this phenomenon in Bulgarian mountain communities, whose diet prominently featured yogurt.
Metchnikoff would surely have been proud to witness the yogurt industry’s immense growth over the years. In 2023 alone, the global yogurt market generated US $11.17 billion in revenue, with an expected annual growth rate of 4.47% (Statista).
Yogurt can be found in both pasteurised and non-pasteurised forms, and its taste, texture, and health benefits vary widely depending on the type of milk and the production process. Personal preferences also play a significant role. For instance, I enjoy sour Greek yogurt here in New Zealand, often paired with blueberries as an evening treat.
The Process Of Making Yogurt
The process of yogurt production involves the use of specific bacteria to ferment milk. The essential steps are as follows:
During fermentation, these bacteria convert lactose (milk sugar) into lactic acid, thickening the milk and giving it the characteristic tart and sour taste. Higher temperatures can accelerate the process but may lead to undesired textures, such as lumps or whey separation.
Milk and Its Variants
The most common milk used for making yogurt is pasteurised cow’s milk, but it can also be made using milk from various other animals, including:
Standards and Regulations
Different countries impose specific standards for yogurt production. For example, in China, manufacturers must ensure that yogurt contains at least 1 million colony-forming units (CFU) per milliliter to meet regulatory requirements (Taylor & Francis 1993)
Evolution of Yogurt Varieties
Yogurt has come a long way since the 1970s, when it was primarily sour, watery, or sometimes lumpy, with limited options. Today, yogurt is available in a wide range of varieties to suit diverse tastes and dietary preferences. Common types include:
However, not all yogurts are created equal. While some are rich in probiotics and natural ingredients, others may contain excessive added sugars or artificial additives, which diminish their health benefits. I’ll delve into the downsides of certain yogurt types later, let’s first see what yogurt has to offer us in terms of nutrition and health benefits.
Yogurt and Nutrition
Yogurt is a nutritional powerhouse, offering essential nutrients like protein, calcium, and probiotics that contribute to overall health. It also provides bioavailable nutrients, making it easy for the body to absorb and use them effectively. Health experts widely agree that yogurt is an under-utilised food in many diets, particularly for women, who may benefit significantly from its nutrient profile (Wang et al., 2012).
The live bacterial cultures in yogurt, shared with other fermented foods like kefir, kimchi, and sauerkraut, are a major focus of research on its health benefits. These probiotics support gut health, immune function, and even mental and cognitive well-being (Leeuwendaal et al 2022).
Compared to milk, yogurt has higher concentrations of vitamins A, D, and the B complex, making it a more potent source of essential nutrients. Its probiotics provide added advantages, turning it into a natural antibiotic that helps boost immunity and may even reduce the risk of certain cancers.
Protein
Yogurt is surprisingly rich in protein, with about 12 grams in every 8 ounces (227 grams). Yogurt preserves the nutritional value of milk proteins, which include 80% casein and 20% whey. Casein aids in calcium and phosphorus absorption and provides all nine essential amino acids, classifying it as a complete protein (Davoodi et al., 2016). Whey, on the other hand, is water-soluble and rapidly digested, making it an excellent protein source for muscle recovery and growth (West et al., 2017).
Protein plays a vital role in appetite regulation by stimulating hormones that control hunger, helping to reduce cravings for sugary and fatty foods (Sumi et al., 2023). Consuming yogurt regularly, particularly as a high-protein healthy snack, can contribute to weight management by curbing cravings for less healthy foods like chips, sweets, and sodas.
Greek Yogurt
A standout variety, Greek yogurt contains approximately 20 grams of protein per 200 grams (7 ounces), making it particularly effective for promoting satiety and preventing overeating. Its thick, creamy texture is not only satisfying but also supports longer-lasting fullness compared to regular yogurt (Escalona-Jiménez et al., 2022).
Calcium
Yogurt is a rich source of calcium, essential for strong bones and teeth, muscle function, and nerve signalling. Regular yogurt consumption helps meet daily calcium requirements, making it particularly beneficial for populations at risk of deficiency, such as postmenopausal women and the elderly.
Live Probiotic Cultures
The probiotics in real yogurt with live cultures make it particularly special. Unlike milk, yogurt’s probiotics help maintain gut health by fostering a balanced microbiome, which aids digestion and maximises the benefits of other foods. These live bacteria have been extensively studied and shown to provide health benefits that go far beyond what non-fermented milk can offer (Hadjimbei et al., 2022).
Incorporating yogurt into your diet is an excellent way to enhance nutrition while promoting gut health, weight management, and overall well-being. Whether you prefer Greek yogurt, plain yogurt, or one of the many plant-enriched varieties available today, this versatile food is a vital addition to a healthy lifestyle.
Nutritional Benefit Summary
Yogurt and Health
Yogurt has been linked to significant improvements in a wide range of health conditions, thanks to its nutrient density and probiotic content. Research suggests it can aid in managing colds and upper respiratory complaints by supporting immune function and potentially reducing the severity of illnesses.
Its ability to lower high cholesterol levels may protect against cardiovascular disease, as probiotics in yogurt influence lipid profiles. For digestive health, yogurt helps alleviate constipation and diarrhea by balancing gut bacteria, benefiting those with irritable bowel syndrome (IBS) and diverticulitis.
Additionally, yogurt helps to support gallstone prevention by aiding fat metabolism (Grigor’eva et al., 2020). and combats osteoporosis with its high calcium and vitamin D content.
Yogurt’s health benefits also extend to managing arthritis through its anti-inflammatory properties, supporting kidney health by providing essential nutrients without burdening the organs, and potentially reducing risks of digestive tract cancers by promoting a healthier gut microbiome.
Yogurt helps prevent oral and vaginal thrush by balancing yeast and bacteria levels and supports liver function in hepatitis management. Furthermore, its probiotics may improve some skin conditions, such as eczema or acne, by enhancing the gut-skin connection.
Improved Lactose Digestibility
Many individuals who struggle with lactose intolerance may find yogurt a more tolerable alternative to milk. Unlike milk, which contains higher levels of lactose, yogurt undergoes lacto-fermentation.
This process reduces its lactose content by converting some of the lactose into simpler sugars like glucose and galactose. As a result, yogurt is easier to digest for many who cannot tolerate milk.
Additionally, yogurt contains probiotic bacteria that aid in digestion. These beneficial bacteria not only enhance the body’s ability to process lactose but also contribute to overall gut health.
Several studies provide compelling evidence for yogurt’s role in improving lactose digestion:
Try Small Servings and Different Brands
Due to its reduced lactose content and probiotic benefits, many lactose-intolerant individuals can consume yogurt without the bloating, gas, or discomfort they might experience with milk or ice cream. However, tolerances vary—some people may handle larger servings, while others need smaller amounts. Trying different yogurt brands can help identify one that suits your gut best.
For those exploring yogurt, starting with a small serving, such as a quarter cup, is recommended to gauge your body’s response. This advice applies only to those with lactose intolerance, not those allergic to milk proteins like beta-casein. Incorporating yogurt into the diet can be particularly beneficial for lactose-intolerant individuals who often lack sufficient dietary calcium.
Yogurt and Dairy Allergies
In my clinical experience, yogurt is often more tolerable for individuals who are either “allergic” or “intolerant” to cow’s milk, though this varies depending on the type of yogurt and the quantity consumed. While cow’s milk allergy (CMA) is relatively rare in adults, it tends to present with more severe symptoms than in children. For adults with CMA, yogurt may not always be suitable, but it is often worth testing small amounts to assess tolerance.
Interestingly, research indicates that yogurt can be tolerated by some individuals even when other dairy products cause adverse reactions:
For individuals with significant dairy allergies, however, yogurt may still not be the best choice. My recommendation is to introduce small amounts of yogurt into your diet at regular intervals and observe your body’s response. This careful trial approach can help determine whether yogurt is a viable addition to your diet without triggering adverse effects.
Yogurt Contains Probiotics
Yogurt is widely recognised as an excellent source of probiotics, which are beneficial live bacteria and yeasts (Hadjimbei et al., 2022). In addition to offering probiotics, yogurt provides substantial amounts of calcium and protein. However, not all yogurts are equal when it comes to their probiotic content or health benefits. Let’s explore the research and insights:
Probiotics are essential for gut health. They support a balanced microbiome, inhibit harmful microorganisms like fungi and bad bacteria, and regulate the digestive system. Probiotics in yogurt have been linked to improved nutrient absorption, reduced digestive discomfort, and enhanced immune function. Some yogurts, particularly Greek yogurt, contain higher levels of probiotics, making them more effective for gut health. To gain these benefits, it’s crucial to choose high-quality yogurts with proven probiotic strains.
Here’s what the research reveals about probiotics in yogurt:
Not all yogurts meet the criteria of being a true “probiotic food.” To maximize benefits, read labels carefully, opt for reputable brands, and prioritize yogurts with verified probiotic strains. Probiotics in yogurt can provide significant health advantages, from gut balance to immune support, making it an excellent addition to a healthy diet.
Caution: Some Yogurts May Contain No Live Active Cultures
Not all yogurt labeled as “probiotic” delivers the same health benefits. Some varieties are heat-treated or pasteurised after probiotic bacteria are added, effectively neutralizing their beneficial effects.
To ensure you’re selecting yogurt with live and active cultures, look for the Life & Active Cultures (LAC) seal created by the International Dairy Foods Association (IDFA). This seal guarantees that the yogurt contains live bacteria at the time of manufacture.
Freshness also matters, as the bacterial count tends to diminish over time. Choosing yogurt with the LAC seal and checking expiration dates will maximize your chances of consuming a product rich in active, beneficial bacteria. For those seeking gut health support, avoiding pasteurized or heat-treated yogurts is key.
Can Good Bacteria in Yogurt Actually Make It to the Bowel?
Back in the late 1980s, I often recommended yogurt to patients with gut health concerns, despite skepticism from many in the medical field. A common rebuttal was that “all bacteria in yogurt would die in the stomach’s acidic environment”. However, we now know that certain bacteria, including harmful strains like Helicobacter pylori, can indeed survive stomach acidity (Koga 2022).
Recent research confirms that beneficial yogurt bacteria, such as Lactobacillus bulgaricus, can make it through the digestive tract. A study demonstrated that these bacteria could be recovered from stool just days after individuals began consuming commercial yogurt (Elli 2006). This shows that the probiotics in yogurt are not only resilient but can potentially reach the large intestine, where they can support gut health.
Let’s take a look at different health conditions and how they can be benefitted from the regular consumption of yogurt, starting with the gut:
6 Gut Health Benefits of Yogurt
Many people know about yogurt due to its ability to favourably influence the microbiome. Because probiotic yoghurt contains live beneficial bacteria, as well as important nutrients, it can help our digestive systems in many ways. Beneficial bacteria are essential for preserving a balanced gut microbiome, linked to better digestion and overall general health.
Here are 6 key benefits of yogurt when it comes to the health of your gut:
Live Active Probiotic Strains
It is important to remember that the effectiveness of probiotics found in yogurt can change depending on the strains used, as well as your health, and lifestyle choices.
For the best chance of receiving potential benefits for your gut, it is important to choose yoghurt with sufficient quantities of live active strains. It is also important to consume small amounts regularly, preferably over a long period of time. This will ensure a steady supply of beneficial bacteria for your gut.
Yogurt and Inflammatory Bowel Disease
Yogurt can be a valuable addition for many people managing inflammatory bowel disease (IBD), though it’s essential to approach it with care. Individual preferences, food intolerances, and dietary triggers play a significant role. IBD, encompassing Crohn’s disease and ulcerative colitis, is characterised by chronic inflammation of the gastrointestinal tract. While yogurt can provide benefits, it can also exacerbate symptoms for some, making a personalized approach crucial.
One potential trigger for IBD flare-ups is increased sugar consumption. Studies indicate that short-term sugar binges can inflame the colon and contribute to IBD exacerbation. For instance, research highlights that excessive sugar intake might increase the risk of IBD and other health complications, even in short durations (Laffin 2019). Though based on mouse studies, similar outcomes are often observed in clinical practice.
Another contributing factor to IBD is a reduced diversity of gut bacterial strains. Studies suggest that a limited range of gut bacteria may heighten the risk of chronic inflammatory conditions like Crohn’s disease, ulcerative colitis, and even rheumatoid arthritis (Albenberg 2014). This underscores the importance of maintaining a healthy gut microbiome, where yogurt’s probiotic content may offer support.
Points to Consider for Yogurt and IBD:
For those trying yogurt, gradual introduction is often the best approach. Starting with a small serving, such as one tablespoon daily, allows you to monitor your body’s response.
Managing IBD Flare-Ups
Certain foods, including red meat and some dairy products, may worsen IBD flare-ups, leading to symptoms such as cramping, bleeding, or mucus discharge (Campmans-Kuipers et al., 2021).
Being vigilant about your body’s reactions to yogurt or other potential trigger foods is essential. Adjusting your diet accordingly can help mitigate symptoms and promote gut health.
Ultimately, it’s important to work closely with your health-care professional experienced in treating IBD. They can help you develop a tailored diet and lifestyle plan that suits your specific needs, ensuring optimal results while minimising flare-ups. Yogurt, when incorporated thoughtfully, may be an excellent addition to your IBD management strategy.
Yogurt and Candida
One of the best food categories to include during your Candida treatment regimen is fermented foods like yogurt, sauerkraut, or kefir. These foods are rich in beneficial probiotic bacteria, which support the balance and healing of your digestive system.
Probiotic bacteria achieve this by boosting your immune system, displacing high levels of imbalanced Candida yeast, and restoring the correct level of gut acidity. This acidic environment fosters the growth of healthy bacteria, creating a more balanced microbiome. You can start incorporating yogurt into your diet shortly after beginning an anti-Candida plan, alongside a quality probiotic supplement.
It’s essential, however, to choose the right type of yogurt. Many yogurts in the dairy aisle are loaded with sugars, flavours, colours, and preservatives—ingredients that can feed Candida and counteract your efforts. Worse, these products often lack live and active bacterial cultures. Instead, opt for a natural Greek yogurt and always read the label to ensure it contains live, active cultures and no added sugars or artificial ingredients.
Research strongly supports the role of yogurt in improving Candida-related outcomes:
By adding natural Greek probiotic-rich yogurt to your Candida treatment plan, you can support your gut health and potentially reduce the risk of fungal infections, paving the way for a faster and more effective recovery.
Yogurt and Cancer
Two acetic acid bacteria (Acetobacter indonesiensis and Acetobacter syzygii), were isolated from traditional Iranian yogurt and curd, displayed good probiotic properties. The anti-cancer effect of Acetobacter syzygii on human cell lines in a laboratory is similar to a famous anti-cancer drug Taxol. (Haghshenas 2014)
Yogurt For Weight Loss
Yogurt has emerged as a key food for weight management, backed by numerous studies highlighting its role in promoting satiety, reducing cravings, and aiding calorie control.
Yogurt is not only nutritious but also versatile, fitting seamlessly into various dietary plans. Its combination of protein, probiotics, and essential nutrients like calcium and vitamin D make it an excellent choice for those looking to manage their weight.
However, it’s essential to select the right type—natural, low-fat, and minimally processed—to maximize its benefits while avoiding hidden sugars and calories.
Its high protein content and beneficial probiotics make it a valuable addition to a healthy diet.
Nutritional Benefits of Yogurt for Weight Management
Yogurt’s unique nutritional profile makes it a powerful tool for weight loss and maintenance. Here’s why:
Research Highlights
Practical Tips for Weight Loss with Yogurt
When included in a balanced diet, yogurt can be an effective ally for weight loss. However, not all yogurts are created equal, and some varieties can hinder rather than help your goals. Consider these tips:
Yogurt, Osteoporosis and Bone Health
Maximising the benefits of yogurt for bone health begins with choosing the right product and adopting a well-rounded lifestyle. Yoghurt, especially when fortified with vitamin D and containing live cultures, is an excellent source of calcium, a mineral essential for maintaining strong bones. Plain, unsweetened yoghurt is the best choice since flavoured varieties often include added sugars that are less beneficial for gut and overall health. Adding your own toppings, such as fresh fruits or nuts, is a healthier way to enhance flavor and nutritional value.
It’s important to read product labels carefully. Look for yogurt that has been fortified with vitamin D and provides a substantial portion of your daily calcium needs. This ensures you’re getting the nutrients needed for optimal bone health. Complement yogurt consumption with other calcium-rich foods like cheese, milk, leafy greens, or fortified plant-based milk alternatives.
Maintaining strong bones also requires more than just dietary adjustments. Regular weight-bearing activities like walking or strength training are essential for preserving bone density and strength. Together with a balanced diet rich in a variety of nutrients, these habits can significantly contribute to long-term bone health.
Yoghurt may help lower the risk of osteoporosis and be good for bone health. Let’s look at several reasons why yoghurt is deemed beneficial for bone health:
Yogurt and Diabetes
When yoghurt is included in a healthy, balanced diet of an individual with diabetes, it can potentially offer many advantages. Two meta-analyses of studies involving many thousands of people with diabetes found that daily yoghurt consumption reduced the risk of type 2 diabetes significantly. (Chen 2014)
Yoghurt for Diabetes Management:
When Picking a Diabetic Yoghurt, Consider the Following:
For individuals with diabetes, plain yogurt is the best choice to maintain stable blood sugar levels. Added sugars, particularly artificial ones, can be harmful and should be avoided. Instead, you can sweeten plain yogurt naturally by adding fresh fruit or a small drizzle of honey in moderation.
When selecting yogurt:
By choosing plain, unsweetened yogurt and personalising it with healthy toppings, you can enjoy a nutritious and diabetes-friendly snack or meal.
Yogurt, Blood Pressure, and Cholesterol
Research has suggested that yogurt may well be the right kind of dairy to prevent heart disease. A study involving 2,000 men published by the British Journal of Nutrition found that those who ate plenty of dairy products like yogurt had a smaller risk of coronary artery disease than men who ate less of these fermented foods. This supports earlier studies that showed that fermented dairy products have more healthy effects on blood lipid (cholesterol) profiles and the risk of heart disease than other dairy products. (Koskinen 2018)
Lactobacillus helveticus fermented milk containing bioactive peptides in normal daily use has a blood pressure-lowering effect in hypertensive subjects. (Seppo 2003)
It’s not just the blood pressure that is favourably affected by yogurt, it’s your cholesterol levels too. A study has indicated that a diet rich in probiotics decreases total cholesterol and LDL (“bad”) cholesterol concentration in for participants with high, borderline high cholesterol levels. (Guo 2011)
What Are The Potential Downsides to Yogurt?
While yogurt can offer a range of health benefits, it’s not without its potential downsides, especially for those with specific dietary restrictions or health conditions. Let’s explore some of the common issues that may arise with yogurt consumption.
One significant consideration is that not all yogurts are created equal. Many commercially available options are high in added sugars, artificial flavours, or preservatives, which can undermine their health benefits. However, it’s important to note that plain, unsweetened yogurt can still be a nutritious addition to your diet, offering probiotics, protein, and calcium without unnecessary additives.
Another key concern revolves around how yogurt interacts with individual health conditions:
Lactose Intolerance
Yogurt contains lactose, a natural sugar found in milk that some individuals struggle to digest. While Greek yogurt generally has lower lactose levels due to its straining process, highly lactose-intolerant individuals may still experience discomfort such as bloating, gas, or diarrhea. Interestingly, others with mild intolerance may tolerate yogurt well due to the presence of probiotics, which can aid lactose digestion.
Dairy Allergies
For those with dairy allergies, particularly to proteins like beta-casein or whey, yogurt is often unsuitable. Reactions can range from mild to severe, making it essential to avoid all dairy products, including yogurt, if allergies are present. Fortunately, plant-based alternatives like soy, almond, or coconut yogurts provide a viable substitute, though it’s important to ensure they meet your nutritional needs.
Being aware of these potential drawbacks can help you make informed choices about incorporating yogurt into your diet, ensuring it aligns with your specific health requirements and goals.
Other Possible Drawbacks of Yogurt
While yogurt can be a healthy and versatile food, it’s worth considering several potential drawbacks that might make it less suitable for certain individuals. Here are key factors to keep in mind:
When choosing yogurt, take your health needs, dietary preferences, and personal goals into account. Opt for plain, unsweetened, Greek-style yogurt whenever possible, giving you control over any added ingredients.
Terms You May Encounter When Buying Yogurt
When purchasing yogurt, you’ll come across a variety of terms that describe different types and features of the product. Understanding these terms can help you make a more informed decision based on your dietary needs and health goals.
Greek Yogurt
Also referred to as “strained yogurt” or “yogurt cheese,” this type of yogurt has been strained to remove the whey, resulting in a thicker consistency and more concentrated flavor. It has a distinctively sour taste compared to regular yogurt.
Vegan or Dairy-Free Yogurt
With the rise in popularity of plant-based diets, you’ll find an increasing selection of non-dairy yogurts made from soy, coconut, almonds, rice, and other plant-based ingredients. However, not all of these yogurts undergo fermentation, so they may lack the beneficial live bacteria found in traditional dairy yogurt. Additionally, these plant-based options may be lower in protein, calcium, and other nutrients unless they are fortified, so it’s important to check the label if these nutrients are important to you.
Probiotic
This term refers to specific strains of live bacteria or microbiota that can provide health benefits when consumed. Some yogurt brands may add additional probiotic strains, but it’s important to note that the exact quantity of probiotics that will be beneficial can vary from person to person, and more research is needed to fully understand the health effects of specific strains.
Colony Forming Units (CFUs)
This refers to the number of live bacteria present in one gram of yogurt. The “Live and Active Cultures” seal on yogurt packaging indicates that the product contains at least 1 million CFUs per gram at the time of production. While some products boast billions of CFUs, research does not necessarily support claims that higher CFU counts equate to better health outcomes. The quantity of CFUs typically decreases as the yogurt passes through the digestive tract and encounters stomach acid.
Understanding these terms will help you navigate the yogurt aisle with more confidence and choose the product that best suits your dietary preferences and health needs
Eric’s Greek Yogurt Recipe
Why Not Just Buy Store-Bought Yogurt?
Yogurt is one of the most widely recognised and accessible probiotic foods, but I’ve found many store-bought varieties fall short in terms of quality. They are often high in sugar and lacking in potent probiotic content.
On the other hand, homemade yogurt offers a far superior alternative. It typically contains significantly more beneficial bacteria, minimal sugar, and none of the preservatives or artificial additives. Plus, making yogurt at home is simple, enjoyable, and allows you to control the ingredients.
Homemade yogurt isn’t just delicious—it’s packed with essential nutrients like calcium, protein, magnesium, and vitamins, along with the beneficial bacteria your digestive system needs to thrive. When you make it yourself, you’re ensuring that your yogurt is free of unnecessary chemicals and brimming with natural goodness.
To get started, all you need is your preferred milk, a starter culture for your first batch, and a few basic kitchen supplies. The internet is full of easy guides for making yogurt at home, including methods that use a slow cooker or crockpot.
A quick search will provide a variety of approaches, but I’ll save you some time by sharing my own trusted recipe—something I’ve been perfecting for years.
Eric’s Yogurt Recipe
The yogurt I prepare is Greek-style: fresh, creamy, and incredibly satisfying. This recipe is enhanced with additional probiotic strains, delivering even greater digestive benefits. If you’ve never tried making yogurt with certified organic raw milk, you’re in for a treat—it creates an exceptionally healthy and delicious yogurt.
I used to recommend adding full-cream milk powder for thickness, but I’ve since stopped and found that the results are even better without it.
Before you think you’re allergic to this yogurt, I encourage you to try it first. You may find that adding probiotics during the setting process makes it easier on your system. Just start with small amounts to test your tolerance and enjoy the journey to making your own nutrient-rich, homemade yogurt!
Ingredients:
Method
Notes
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Eric Bakker N.D.
Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.
