Yogurt can be a beneficial part of the diet while also being a source of saturated fat, which has traditionally been associated with increased levels of “bad” cholesterol and a higher risk of cardiovascular disease. New research suggests that the health effects of yogurt cannot be assessed solely by looking at the content of individual nutrients.
A study published in The Journal of Nutrition, Health and Aging examines the potential role of yogurt in maintaining health as people age, including its role as a source of protein.
Interest in this food dates back many centuries. According to historical accounts, Mongol ruler Genghis Khan considered yogurt a source of strength and courage for his army. There is, of course, no scientific evidence that the product can increase courage, but modern research has identified other potential benefits.
In particular, a meta-analysis of randomized controlled trials found that probiotic yogurt may reduce total cholesterol and low-density lipoprotein (LDL) cholesterol levels in people with moderately elevated cholesterol.
Large observational studies have also linked regular yogurt consumption to a lower risk of certain cardiovascular problems. In the United States, consuming yogurt at least five times a week was associated with a 16% lower risk of developing high blood pressure. Among people with hypertension, consuming yogurt at least twice a week was associated with a 17% lower risk of cardiovascular disease in women and a 21% lower risk in men.
Particularly surprising were the findings of a large study conducted in Denmark. Replacing low-fat and whole milk with full-fat yogurt was associated with an 11–13% lower risk of heart disease.
Researchers explain such findings through what is known as the food matrix effect: the impact of a whole food on the body cannot always be predicted based on the amount of a single nutrient it contains. For example, saturated fat in a food does not necessarily have the same effect on health as the same amount of saturated fat considered outside the context of the entire food matrix.
However, scientists emphasize that a substantial portion of the available evidence comes from observational studies. Such studies can identify associations but cannot prove that yogurt itself caused the health benefits. Other factors, including overall diet, lifestyle and socioeconomic conditions, may also influence the results.
Therefore, there is currently no universal recommendation for how much yogurt people should consume each day. Different yogurt products vary considerably in their protein, sugar and fat content.
Researchers suggest viewing yogurt as a nutritious component of an overall healthy diet. For example, it can be combined with fruit and whole grains for breakfast, used as a snack instead of more calorie-dense and highly processed foods, or added to sauces and dressings.
Scientists still need to determine which mechanisms are responsible for the potential benefits of yogurt. Of particular interest are the bacteria used in different types of yogurt: their strains vary considerably, meaning that different yogurt products may have different effects.
In the future, such research could bring scientists closer to personalized nutrition — selecting specific types of yogurt and particular bacterial cultures based on an individual’s characteristics and age.
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