Is Yogurt Good for Weight Loss?

Is Yogurt Good for Weight Loss?

Staff Writer
6 minute read

Is Yogurt Good For Weight Loss?

It's good to eat yogurt. You may also have heard that it is nutritiously beneficial because it is loaded with quality fats, protein, vitamins, and minerals. And if you're someone who’s trying to look for healthy food options for your weight reduction goals, you may be wondering: Is yogurt good for weight loss?

Let’s find out!

What Is Yogurt?

Yogurt is a minimally processed milk product produced by fermenting milk with yogurt culture. This fermented dairy product is loved as breakfast or snack food around the world. 

It's a fermented milk food with a semifluid consistency, a silky texture, and a moderately sour flavor from its lactic acid. Milk from cows, sheep, goats, or water buffalo can all be used to produce yogurt.

Types Of Yogurt

As there are plenty of types of yogurt around the world, we can simplify it based on its nutritional attributes.

  • Greek yogurt. It is a thick, creamy yogurt wherein liquid whey is removed from regular yogurt by straining. It comes in full-fat, low-fat, or non-fat varieties.

  • Low-fat yogurt. Also known as reduced-fat yogurt, it is made with 2% milk.

  • Non-fat yogurt. It is made with fat-free milk or skimmed milk.

  • Kefir. It is also known as liquid yogurt. It is a probiotic yogurt drink made by adding kefir grains to milk and letting it sit for 12 to 24 hours.

  • Skyr. A type of  Icelandic-style yogurt that has more protein and is denser and creamier than regular yogurt. It needs four times the quantity of milk to make skyr. 

  • Non-dairy yogurt. These are plant-based yogurts usually made from soy or coconut milk.

Is Eating Yogurt Good For You?

Yogurt is frequently touted as a healthy dietary option. You can get protein and probiotics all from a single serving of yogurt. It also contains vitamins and minerals such as riboflavin, vitamin B12, calcium, and phosphorus.

However, the added sugar and flavorings in many yogurts affect their health-promoting attributes. This is among the factors that contribute to the complexity of selecting a yogurt at the grocery store.

How Is Yogurt Good For Weight Loss?

Yogurt can helps curb appetite. Satiety-inducing snacks have one key ingredient: protein. Even better, yogurt might be the best thing to have between meals. It is believed that yogurt's protein content can aid in satiety.

Researchers conducted a study involving 20 healthy women randomly assigned to consume either a yogurt snack of 160 calories (6 ounces or 159 grams) or a snack of 160 calories worth of high-fat crackers and chocolate. The women who snacked on yogurt in the afternoon reported greater feelings of satiety, and it allowed them to consume 100 calories less at dinner. 

Thus, We can say that yogurt can serve as a healthier alternative to high-fat snacks. In other words, replacing a high fat, low protein food with yogurt may help your weight loss efforts.

Furthermore, a 2-year research of 8,516 adults found that those who had more than 7 servings of yogurt per week were less likely to be overweight or obese than those who consumed 2 or fewer servings per week.

A longitudinal study also explored the changes in body weight and waist circumference of 3,440 participants. Researchers discovered that those who had yogurt at least three times per week had lower rates of weight gain and minor changes in waistline than those who consumed yogurt less frequently.

How To Choose A Healthy and Nutritious Yogurt For Weight Loss?

Read the label

First things first when picking up a yogurt? Read the label. You can learn a lot about what's in yogurt by looking at the nutrition facts and the list of ingredients.

Look out for sugars or other caloric sweeteners.

A nutritious food's nutritional value may be compromised if it has added sugar. If you're looking for the healthiest option, plain yogurt is your best bet.

Added sugars come in different names. You may find sucrose, high fructose corn syrup, cane sugar, fruit juice, or agave nectar on the yogurt label.

In excess amounts, added sugar in the diet has been linked to the following health problems:  obesity, diabetes, heart disease, metabolic problems, and liver problems.

Opt for low-fat or fat-free yogurt

There's nothing wrong with eating regular yogurt made from whole fat. However, if you are looking for a lower calorie option to support your weight loss diet, go for the low-fat or fat-free yogurt and the ones with no sugar added. Again, all that matters is keeping track of your daily calorie intake. 

Choose yogurt with live cultures.

The good bacteria that ferment milk into yogurt are called probiotics. Select yogurts that have not been pasteurized after production, and look for the ones with the "Live and Active Cultures" label.

There are several digestive health benefits linked to consuming probiotic yogurt.

Yogurt containing live and active cultures may effectively treat antibiotic-associated diarrhea by reestablishing normal flora in the digestive tract.

Yogurts containing bifidobacterium may help alleviate irritable bowel syndrome symptoms and facilitate bowel motility.

Healthy Ideas To Enjoy Yogurt For Weight Loss

There are creative ways to enjoy yogurt as a delicious and nutritious breakfast food or as a filling snack. In fact, you can also use it for your favorite cooking and baking recipes.

Try to experiment with these healthy ideas to make your yogurt more interesting.

  • Eat it with berries, nuts, and seeds. 

  • Make smoothies with it.

  • Add it to your overnight oats and stir.

  • Create delicious spreads, salad dressings, and dips by combining them with herbs and spices.

  • Top your tacos and burrito bowls with whole milk yogurt instead of sour cream.

  • Substitute it for butter in recipes calling for baked goods like muffins and quick bread.

Our Take Away

Yogurt is a healthy food option as long as you keep it simple. That way, you can get the most out of its healthful qualities.

To help you with your calorie-deficit diet for weight loss, choose yogurt with as few ingredients as possible and as little sugar it contains. 

Go for the low-carb, low-sugar yogurts as your low-calorie option. Yogurt that is both plain and unsweetened is optimal. 

However, it does not mean you cannot opt for other types of yogurt. Feel free to choose which ones you prefer as long as you keep your calorie consumption in check.

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