Yogurt is good for you… right? The science behind daily consumption might surprise you
Yogurt is something of a fridge ritual. Plain, sweetened, drinkable, Greek, soya or topped with red fruit... it has long had the image of the "health" ally par excellence. Rich in calcium, a source of probiotics, easy to digest - it ticks all the boxes of the balanced product.
But is it really a good idea to eat it every day? Is it a healthy reflex or just an overly idealized habit? Researchers have been looking into this question... and the answer deserves to be qualified!
A more complete food than it seems
Let's start with the basics: yogurt is fermented milk.
Two bacteria are responsible for its transformation: Lactobacillus bulgaricus and Streptococcus thermophilus. This magical duo ferments lactose (milk sugar), transforming it into lactic acid and giving yogurt its soft, slightly acid texture.
The result: even mildly lactose-intolerant people often digest yoghurt better than milk.
What's more, it provides good-quality protein, calcium, phosphorus, zinc and, in some cases, vitamins B2 and B12. In short, it's an excellent source of nutrients for healthy bones, muscles and nervous system.
According to the French National Health and Safety Agency (Anses), a 125 g (4.4 oz) portion covers around 15-20% of daily calcium requirements - a significant advantage, especially if you don't consume milk or cheese.
Probiotics that pamper the intestine
What really sets yogurt apart from other dairy products are its live bacteria, also known as lactic ferments.
Once ingested, these micro-organisms join the intestinal flora and contribute to its balance.
Several studies (notably published in Nutrients and Frontiers in Microbiology) show that these bacteria can strengthen the intestinal microbiota, improve digestion, stimulate immunity and even play a role in preventing certain intestinal infections.
But not all yogurts are created equal.
Versions pasteurized after fermentation lose their active ferments, while "live" yogurts (labelled "contains live ferments") retain their probiotics. This is what you need to aim for if you want to benefit from their effects.
Proven health benefits... as long as you choose wisely
Eating one yoghurt a day can have several proven positive effects:
- Better digestion: thanks to fermentation, lactose is partially predigested.
- Better bone health : calcium and vitamin D (in fortified yoghurts) help prevent osteoporosis.
- Reduced risk of obesity: according to a study in The American Journal of Clinical Nutrition, regular yoghurt consumers tend to have a more stable BMI, probably because yoghurt satisfies without excess calories.
- Less metabolic risk: regular consumption is associated with a slightly reduced risk of type 2 diabetes, according to Harvard Health Publishing, thanks to the beneficial effect on intestinal flora and blood sugar regulation.
Yes, but not just any kind!
Where things get complicated is when it comes to flavored, sweetened or "gourmet" yogurts.
Many of them contain as much sugar as an industrial dessert - up to 18g per jar, or almost 4 sugar cubes!
And that's where the trap often closes: you think you're eating healthy, but you're actually swallowing a dessert rich in added sugars, thickeners and artificial flavourings.
To enjoy the benefits without the excess, choose :
- Plain yoghurt or yoghurt made with fermented milk (ewe's, goat's, soya, coconut).
- Homemade yogurts (with a yogurt maker or in the oven, easy and economical)
- Or lightly sweetened versions with honey, fresh fruit or homemade compote.
On the other hand, "light" or "0% fat" versions are not necessarily better: less fat does not mean less processed, and they are often offset by... more sugar.
Practicalities: how much to eat?
Nutritionists agree that 1 to 2 yoghurts a day are an excellent addition to a balanced diet.
Beyond that, it's not dangerous, but you need to pay attention to variety: vary the sources of calcium (milk, almonds, green vegetables, tofu, sardines) and protein intake.
Eating the same thing over and over again, however healthy, can create subtle imbalances in the long term.
And if you're looking for variety, try kefir, homemade plant-based yoghurt or a little cottage cheese with honey - your microbiota will thank you! :)
Adèle Peyches
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