Expert's opinion
Yogurt is a creamy, delicious dairy or non-dairy milk product enjoyed by people of all ages. The versatility of yogurt makes it easy to customize. From yogurt smoothies to mouth-watering parfaits, there’s no shortage of options to impress your taste buds.
But you might wonder, “Is yogurt good for weight loss?”. Don’t worry; we understand it can be a little confusing with all the different types of yogurt out there now. We’ve put together an article explaining the benefits of yogurt for weight loss, which ones to avoid, and healthy eating tips.
Is Yogurt Good For Losing Weight?
- Yogurt is a great option for weight loss.
- Yogurt is a nutritious snack that contains an excellent source of protein, calcium, fatty acids, and probiotics.
- The best yogurt for weight loss is plain yogurt or plain Greek yogurt without any added sugars.
- Yogurt may help decrease your risk for type 2 diabetes, osteoporosis, and cardiovascular disease
Is Yogurt Good For Weight Loss?
Yogurt is a great option for weight loss, but yogurt processors[1] tend to add a lot of added sugar, even organic yogurts that we generally perceive as “healthy”. A yogurt processor refers to the machine used to make yogurt. Thankfully, there are still lots of benefits to adding certain kinds of yogurt to your diet.
Like many dairy products, yogurt includes important nutrients[2] like protein, calcium, and essential fatty acids. Additionally, it contains an abundance of vitamins and minerals like phosphorus, potassium, vitamin B12, and Vitamin A. This makes yogurt a well-rounded, nutritious snack to include in your diet.
Here’s a quick nutritional breakdown[2] of 8 ounces of whole milk plain yogurt:
- Calories: 149 Kcal.
- Protein: 8.5 g.
- Carbs: 11.2 g.
- Fat: 7.96 g.
- Sugars: 11.42 g.
- Calcium: 0.296 g.
Yogurt can help prevent weight gain[2] while decreasing the risk of type 2 diabetes, osteoporosis, and cardiovascular disease. Numerous studies[2] have found that yogurt can improve immunity, especially regarding allergies. Let’s look at some other benefits of adding yogurt to your diet.
Protein
Yogurt is a filling snack because of its high protein content, around 8.5 g per cup.[2] One of the weight loss benefits of increasing your protein intake[3] is that it has been shown to help keep you fuller for longer. This makes yogurt a great addition to your diet as long as you avoid yogurts with preservatives and artificial flavors, as these tend to contain excess sugar.
Fatty Acids
Consuming probiotic yogurt has recently gained even more attention because of its essential fatty acid contents, particularly one called conjugated linoleic acid. Consumption of this fatty acid through probiotic yogurt may help prevent[2] several chronic diseases like coronary artery disease, hypertension, and type 2 diabetes.
Probiotics
Yogurt is made through a fermentation process, usually with the bacteria strains[4] Streptococcus thermophiles and Lactobacillus bulgaricus. Consuming good bacteria through fermented products like yogurt is often recommended by healthcare professionals to help prevent antibiotic-associated diarrhea,[2] a fairly common side effect of antibiotics. However, this remains controversial as many studies have shown that it does not make any difference.
Eating yogurt may help improve your gut health, as some studies[2] have shown it is effective in overweight people trying to lose weight. Probiotics in fermented milk products like yogurt have shown promising results for weight loss. The healthy bacteria in yogurt make it a great choice if you’re looking to improve your gut health and lose weight.
Calcium
Yogurt is packed with calcium, a nutrient necessary for bone health. Just one serving of yogurt meets 40% of the daily recommended amount of calcium.[2]
Which Yogurt Is Good For Weight Loss?
When you go to your local grocery store, there’s usually an overwhelming amount of yogurt options. Whole milk yogurt, low-fat yogurt, and fat-free yogurt are the three most common options. In recent years, dairy alternative yogurts such as those made with coconut, almond, and cashew milk have become more widely available. These are great ways to enjoy a creamy treat if you’re lactose intolerant or vegan.
Avoiding yogurts with added sugars, usually from artificial flavors and preservatives, is best for weight loss. These yogurts usually contain more calories, hindering your weight loss efforts. Try finding yogurt labeled as regular yogurt or plain yogurt. We recommend looking at the ingredients as well to make sure.
It’s important to remember that many other factors can influence weight loss, including age, genetics, gender, and activity level. One of the most common weight loss approaches is having a calorie deficit. Both men and women should have a calorie deficit of at least 500 per day to see weight loss.
Another popular weight-loss approach is simply limiting the amount of carbs you eat. It’s important to remember everybody’s body is different, so there’s not necessarily one correct answer. Healthy carbs such as sweet potatoes, brown rice, and oats are essential for your body to function correctly.
Is Greek Yogurt Good For Weight Loss?
Regarding weight loss, Greek yogurt is also a great option. It’s made the same way as regular yogurt but tends to have less sugar, fewer carbs, and MORE protein. One serving[5] of plain Greek yogurt, or 100 g, contains 10.3 g of protein, 3.64 g of carbs, and a little over 3 g of sugars.
Based on its nutritional contents, Greek yogurt may be the best option among yogurt varieties. However, it tends to be thicker and has a milkier taste, which not everyone likes. Greek yogurts may also contain added sugars, so it’s always best to stick to plain Greek yogurt. If yogurt sounds too bland for your tastebuds, don’t worry. We have some eating tips below to help you spice things up in the kitchen.
Eating Tips
Avoiding excess sugar isn’t the only reason plain yogurt is a great option. It’s also extremely versatile and can be incorporated into various delicious recipes. Salad dressings, creamy yogurt chipotle sauce for burrito bowls, protein pancakes, and weight-loss smoothies are just a few ways you can incorporate yogurt into your diet.
Another great way to add yogurt to your diet is overnight oats. Because it’s so versatile, it’s easy to customize to your preference. You can add honey or coconut shreds on top for natural sweeteners and top it with fresh fruit like blueberries, bananas, and strawberries.
Conclusion
Yogurt is a good option for losing weight and leading a healthier lifestyle. It’s packed with essential nutrients, vitamins, and protein, making it ideal for a well-rounded, nutritious snack. However, it’s always best to stick to plain yogurt or plain Greek yogurt, as many other flavored yogurts contain a lot of added sugars and preservatives.
Aside from yogurt, it’s important to ensure you eat a balanced diet that focuses on nutritious foods. Try to incorporate fresh fruits and vegetables and minimize packaged and frozen foods, as these usually have a lot of preservatives and less nutritional value.
If you want to incorporate supplements like fat burners to help you reach your weight loss goals, make sure to talk to your primary healthcare provider first, especially if you’re currently taking any prescription medications.
It’s also important to stay hydrated by drinking plenty of water throughout your day. If you don’t enjoy the taste of plain water, try adding fresh fruit like lemons to make it more flavorful. We hope you feel more confident navigating the options for picking the most nutritious yogurt so you can make healthy choices to reach your weight loss goals!
Frequently Asked Questions
Yogurt alone does not lead to weight loss. However, substituting yogurt in for less healthy foods can be beneficial in improving the nutrients that you are getting while cutting down calories. It depends on other factors like your fitness level.
A recommended serving size of yogurt is about 8 oz each day.
Regular plain yogurt or plain Greek yogurt are the best options because they have the least amount of added sugar and lowest calories compared to other options.
Yogurt can be eaten as a healthy snack or made into a healthy breakfast meal. You’ll still get the health benefits either way.