What Happens If You Eat Yogurt Every Day? Nutrition Experts Share How to Get the Best Benefits

When it comes to healthy foods, is there ever such a thing as eating too much? Yogurt, for starters, meets the dairy requirement of a balanced diet, plus it’s full of protein and other nutrients. What’s even better is its grab-and-go convenience when you don’t have time to sit and eat a whole meal for breakfast. Even though the benefits are plentiful, you don’t want to consume more than you should. We asked nutritionists to reveal what happens if you eat yogurt every day.

What happens if you eat yogurt every day? The pros

Whether you love yogurt for breakfast or a quick snack, you can eat it every day. “Eating yogurt, particularly Greek yogurt, every day will help you meet your daily protein needs, supporting muscle health and overall bodily functions,” explains Michelle Routhenstein, MS RD CDCES CDN, Preventive Cardiology Dietitian at EntirelyNourished.com It’s also full of probiotics, and vitamins you need to stay healthy making it an easy option when you need a boost.

One cup of plain yogurt has almost nine grams of protein and Routhenstein says it’s okay to eat it regularly as long as you’re watching the sugar and fat content (so avoiding the flavored and full-fat varieties is a start.). 

Greek yogurt benefits

Do the types of yogurt you eat make a difference? The difference between Greek yogurt and regular yogurt: “Greek yogurt is thicker and creamier than regular yogurt because it is strained to remove a lot of the whey, which also then removes some of the lactose and carbohydrates,” says Chris Mohr, PhD, RD, fitness and nutrition advisor at Fortune Recommends Health. Because of this, it has double the amount of protein of regular yogurt making it a better option for muscle building and satiety, Dr. Mohr says.

You’ll consume more protein by eating yogurt every day

Plain yogurt can easily help you get closer to your protein goal. “It is good for your muscles and overall health, particularly when you choose higher protein yogurts like Icelandic yogurt (Skyr) or Greek yogurt,” says Dr. Mohr.

While yogurt shouldn’t be a substitute for foods like meats or beans, it can help to give you a quick boost of protein. 

You can improve your gut health

When you need to improve your gut health, add yogurt to your diet. It’s full of probiotics from live and active cultures and other important nutrients that are good for your digestive system. 

Routhenstein says probiotics support “a healthy gut and oral microbiome, contributing to improved digestion, and metabolism and potentially alleviating constipation.” 

Probiotics can also help with heart health

“Research shows that probiotics, found in yogurt, may reduce the conversion of trimethylamine-N-oxide (TMAO), a metabolite linked to increased risk of cardiovascular disease, which may help to potentially lower heart disease risk,” says Routhenstein.

Your bones may get stronger

Eating yogurt every day can make you stronger. “It’s also great for consuming nutrients like calcium and Vitamin D, which are needed for strong bones,” says Dr. Mohr.

He notes that calcium, especially is needed for bone health as it helps prevent osteoporosis and keeps bones dense rather than brittle. 

Is too much yogurt bad for you?

While plain yogurt or Greek yogurt offers strong nutritional value, both Dr. Mohr and Routhenstein caution against highly flavored or sugary options. 

“Flavored yogurts can have high amounts of added sugars, which can contribute to weight gain, increased risk of type 2 diabetes, and other metabolic issues,” says Routhenstein.

Instead of going for artificial sweeteners, or toppings, Dr. Mohr says to stick with other nutritious foods including berries and other fruit, flax and hemp seeds. You can also do honey or peanut butter in plain Greek yogurt for a bit of sweetness or more flavor. 

How to incorporate yogurt into your diet

You can easily eat yogurt throughout the day and “it can be used in savory dishes like salad dressings or marinades,” says Routhenstein. Adding in other ingredients can also increase your protein and fiber intake. 

“To effectively incorporate yogurt into a balanced diet, opt for varieties with no added sugar and lower fat content, and pair it with fiber and healthy fats,” she says.

More ways to achieve a balanced diet:

Blood Fat Reports Reveal the Benefits of Making Healthy Food Swaps, a New Study Shows

The Volumetrics Diet Values Low-Calorie Foods. Does It Work, and Is It Safe?

Oatmeal Drinks for Weight Loss: Experts’ Yummy Upgrade of TikTok’s ‘Oatzempic’ Trend Can Triple Fat Burn

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.