I Ate Yogurt Every Day for a Week and Here's What Happened

Yahoo

5 hours ago

I have always been a yogurt lover. It's a versatile, creamy delight that anchors breakfast, boosts smoothies, and even serves as a dessert when topped with goodies like dark chocolate chips (so yum). So when I was tasked with eating yogurt every day for a week, I gladly accepted the challenge. As a dietitian, I know that the food's health benefits are vast (yogurt tends to be high in protein), and was curious to see how eating the protein-packed food would impact my body.
I'll admit, at first, this challenge felt like a fun excuse to indulge in one of my favorite foods more often. Additionally, placing yogurt on my daily schedule meant displacing some less-than-optimal breakfast or snack choices (hello, salt and vinegar chips! Don't judge!). And while I wasn't expecting anything groundbreaking, I was curious. What happens to your body when you eat yogurt every day? Here's what I found during my week-long adventure.
From my very unofficial, highly personal experience, adding yogurt to my daily routine seemed to make a difference in my digestion, hunger, and even how I felt about my eating habits. For starters, I noticed I was less likely to experience bloating that week, which honestly came as a surprise to me. My belly even looked slightly flatter by the end of the week. My guess as to why that happened is two-fold: I wasn't eating as much salt when I was swapping certain food choices for yogurt, and the yogurt's probiotics, or 'good' bacteria, may really support my gut health like the internet claims. Data shows that probiotics may help balance the digestive system's microbiome, potentially easing discomfort like gas or bloating, and in my case, I think that held true.
Another difference? I felt more satisfied throughout the day. Yogurt, especially styles like Greek yogurt, is high in protein and often contains some fat (I tend to skip fat-free options, due to preference and knowing that some fat is good for you). This powerful combo of protein and fat helped me feel fuller for longer, curbing those mid-morning hunger pangs without resorting to potato chips or candy bars.
On top of that, making a daily commitment to yogurt kept me off autopilot when it came to my food choices. Instead of grabbing something random from the shelf, I actively planned how I'd include yogurt each day, whether as a main dish or a snack. This small shift felt empowering, helping me stay more mindful and intentional about the foods I was including in my diet. Sure, it took a little pre-planning. But at the end of the week, I can confidently say it was worth the effort.
Not all yogurts are created equal, and choosing the right one for your needs and preferences matters. For me, Greek yogurt or skyr are the winners. Their thicker texture and high protein content make them a satisfying choice.
When selecting yogurt, look for one with minimal added sugar. Many flavored yogurts, even those marketed as 'healthy,' can sneak in a surprising amount of sweeteners, which kind of defeats the purpose. Plain yogurt is a safer pick, and you can always flavor it yourself with fresh fruit, a drizzle of honey, or a sprinkle of nuts. I'll sometimes also drizzle my yogurt with natural nut butter and top it with protein granola. Full-fat versus low-fat yogurt is really a personal choice, but if satiety is a goal, a little fat can go a long way. I also personally like to include a little fat when eating fat-soluble vitamins (like vitamin D) to help support absorption. And with more data suggesting that the saturated fat found in dairy may not pose the same heart health concerns as other sources of saturated fat, I feel good about including some dairy fat in my diet.
Eating yogurt daily has its perks, and I noticed a few firsthand during my experiment. Here are some of the benefits backed by science that align with my observations:
Supports gut health: Yogurt's probiotics help maintain a healthy balance of gut bacteria, which can assist with digestion and reduce bloat.
Promotes satiety: The protein in yogurt helps you feel fuller longer, making it an excellent choice for breakfast or an afternoon snack.
A source of nutrients: Yogurt is a source of calcium, which supports bone health. Plus, its protein content promotes muscle repair and growth.
May aid weight management: Yogurt's satiating properties can prevent overeating by stabilizing your appetite throughout the day. My experience certainly echoed this; I wasn't reaching for extra snacks as frequently.
May be linked to reduced type 2 diabetes risk: Eating yogurt regularly, at least 2 cups (three servings) per week, may reduce the risk of type 2 diabetes according to limited scientific evidence.
While yogurt is a nutrient-dense food, it's not for everyone. If you're lactose intolerant, for example, yogurt may not be your best bet (but it also may be ok!). Some individuals with lactose sensitivities can tolerate yogurt due to its lower lactose levels compared to milk, but this isn't always the case.
Additionally, people with dairy allergies or those following a vegan diet should look for nondairy yogurt alternatives, such as those made with almond, soy, or coconut milk. These options can be nutritious too, but it's important to check labels for added sugars and ensure they're fortified with calcium and protein to reap the benefits.
Finally, if you have certain medical conditions that require you to monitor your protein or calcium intake, consult your doctor or dietitian before making yogurt an everyday staple.
When it comes to yogurt, balance is key. While it's undeniably healthy, overdoing it could lead to an excessive intake of calories or sugar, especially if you're eating flavored varieties. Over time, too much calcium from multiple servings of dairy can also potentially interfere with the absorption of certain nutrients like iron and zinc.
Eating yogurt every day for a week turned out to be a low-effort and low-cost habit with some surprisingly noticeable results. I felt less bloated, more satisfied between meals, and better about my overall eating routine. While I can't promise I'll eat yogurt every single day moving forward, I can see myself incorporating it more consistently into my routine and enjoying every delicious bite.
If you're considering making yogurt a daily staple, give it a try! Pay attention to how it makes you feel and experiment with different types to find what works best for your body. Whether you're a Greek yogurt devotee like me or prefer other varieties, this creamy treat can be a wholesome addition to any diet.
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