What if a simple yogurt could become a real daily health ally? Behind this dairy product that we think we know well, is actually hiding a mine of benefits … provided you make the right choices. Source of protein, probiotics and calcium, yogurt can help regulate appetite, support intestinal health, or preserve muscles and bones. But beware: not all yogurts are equal, and some can even harm your metabolic balance. To see more clearly, we have taken stock with Julie Boët, dietician-nutritionist, who enlightens us on the real effects of yogurt on the body, when consumed every day.
A direct impact on satiety and weight
Daily yogurt consumption can promote weight loss … provided you opt for real yogurt and not a sweet or flavored version. How does yogurt act concretely? According to several studies, milk proteins stimulate the production of satiety hormones like GLP-1, reducing cravings and snacking.
But beware, because, conversely, some flavored yogurts can promote weight gain. “”Fruit yogurt can contain the equivalent of 3 to 5 pieces of sugar “ warns Julie Boët. “”This can impact blood sugar, promote weight gain, and disrupt metabolic balance, especially in diabetic people“.
An asset for muscles, bones and hearts
Rich in high quality protein, calcium, phosphorus, vitamin B12 and potassium, yogurt is a concentrate of essential nutrients. “”Consumed daily, it can contribute to good bone health, provided you are integrated into a balanced diet “ still specifies our expert.
These advantages make it possible to maintain its muscle mass, to prevent osteoporosis, to regulate its blood pressure and to reduce bad cholesterol, known as LDL, according to several scientific studies.
A real gift for your intestinal flora
The yogurt obviously also contains living lactic ferments, which are called probiotics, to support the intestinal flora. These microorganisms play a fundamental role in intestinal digestion and health, in general.
“Yogurts can play a protective role against certain intestinal inflammation, thanks to their ferments, if they are of good quality” Differently confirms Julie Boët. Indeed, lactic ferments help to better digest lactose, which often makes them more tolerable than milk, even in sensitive people.
Should we favor a product without fat?
No according to our expert. “”The so -called 0 % yogurts can contain fewer fat, but be careful: they then contain sugar or sweeteners, which are not always better for intestinal health “ she warns. “”And their absence of fat will not promote the absorption of calcium. It is therefore not compulsory to favor them “.
Natural, unwelling whole yogurts therefore remain an excellent choice. Especially if they are added fresh fruit or oilseeds. “”You can also choose Greek yogurts, small-ups, skyr and fermented yogurts that you will generally find in organic stores “.
Besides, protein -rich yogurts, such as Greek or Skyr yogurts, “may be interesting, especially in the elderly, sporting or in the context of a weight loss diet, as they increase the satiety“Ensures Julie Boët again.
If yogurt does not suit you, there are alternatives
If despite everything, you cannot consume yogurt, solutions exist. Indeed, due to lactose intolerance or digestive disorders, such as bloating or abdominal pain, some people avoid this food.
Instead, Julie Boët advises to choose low lactose yogurts, goat yogurt or fermented plant alternatives containing active crops.
In summary, “A plain, unsweetened, ideally whole or fermented milk yogurt remains an excellent health ally. Fruit versions can be consumed occasionally, but it is better to add your own fruits. As always in nutrition, it is the quality and the frequency that make the difference ” concludes the dietician.