Does fermenting milk and turning it into yogurt somehow make it healthy? Let’s dive in and explain why dairy-based yogurt is not a health food.
Whenever we talk about the negative consequences of dairy on human
health, we always get pushback about chocolate milk for athletes, calcium
for bones, yogurt for gut health, and countless other excuses. Does
fermenting milk and turning it into yogurt somehow make it healthy? Let’s
dive in and explain why dairy-based yogurt is not a health food.
Nutrient Density
A recent 2023 study compared multiple types of yogurt. It analyzed 622
varieties total, including 462 dairy and 160 plant-based yogurts, and
evaluated their macro and micronutrient profiles. The best one? Almond milk
yogurt, followed by oat milk yogurt, then their dairy counterparts trailing
behind.
The researchers used the Nutrient Rich Foods Index, which assigns a combined
score for each food based on multiple nutrition markers and metrics. Almond
milk yogurt had the highest score among all types, meaning it also has the
highest nutrient density. Looking more specifically, the plant-based yogurts
when compared to dairy yogurts had significantly less sugar, more fiber, and
less sodium. They provided similar vitamin D content, which makes sense when
you remember that cow’s milk is also fortified with vitamin D and does not
naturally contain it.
Gut Health
Perhaps yogurt is best known for its benefits to gut health and improving
digestion. This is because yogurt is a fermented food, and therefore
contains probiotics that are beneficial for feeding the good gut bugs in our
microbiome.
However, dairy-based yogurt is certainly not the only place to find
probiotics. In addition to non-dairy yogurt, other fermented foods include
sauerkraut, miso, tempeh, kimchi, kombucha, and sourdough bread. Adding
these other sources to your diet will reap the same benefits, plus fiber and
other micronutrients. This Noodle GoodBowl recipe uses a flavorful miso
dressing to pack a probiotic punch.
What else helps optimize our gut health? Fiber! The study above also
found that plant-based yogurts have significantly more fiber compared to
dairy, which has a negligible amount. The combination of probiotics and
fiber in plant-based yogurts will leave your gut happy and healthy.
Sugar
As noted above, the study found that plant-based yogurts had significantly
lower sugar content than dairy yogurts. Lactose is the sugar that is
naturally found in milk, and therefore it is also in many dairy products
including yogurt. It will already contain a nontrivial amount of sugar, and
when the yogurt is then sweetened on top of it, it can quickly lead to an
unexpectedly high sugar content.
Some plant-based yogurts are also sweetened, but when the base is made from
something like almond milk that is naturally low in sugar, the final product
is lower in sugar as well. Even when adding sweeteners, whether yourself or
purchasing a sweetened option, the total sugar content is less than that of
comparable dairy yogurts. So whether you prefer plain or flavored and
sweetened yogurt, the plant-based version will be the better option if you
are watching your sugar intake.
Protein
Yogurt is popular among some people as a protein source because of its
convenience. The previously mentioned study looked at protein as well, and
found the almond milk yogurts had similar protein content to full-fat dairy
yogurts. Other plant-based yogurt varieties had less protein compared to
dairy yogurt.
Building a bowl and adding other foods like chia seeds, hemp hearts, or
almonds can easily boost its protein content if you have a specific goal
you’re trying to reach at each meal or snack. However, protein is abundant
in plant-based foods and it’s easy to meet your needs just by eating a
variety of foods throughout the day. Check out our Protein Guide to learn
more about protein on a plant-based diet.
Calcium
Calcium is undeniably important for bone health. The dairy industry has led
many Americans to believe that they can only get this nutrient from dairy
products, such as yogurt. We’ve debunked this myth and shown how vegetables
provide plenty of calcium, and are often more bioavailable compared to
dairy. Fortunately, many non-dairy yogurts are also fortified with calcium,
meaning their content is equal to, or even higher than, the calcium content
of dairy-based yogurt. If you want to rely on yogurt to help meet your
calcium needs, switching to a plant-based yogurt will still allow you to do
so.
Conclusion
There is nothing special about dairy-based yogurt. Its probiotics, calcium,
or protein content may seem beneficial, but they do not outweigh the
multitude of negative effects all dairy products have on human health; every
bite is one step forward and five steps back. Non-dairy yogurt and other
plant-based foods provide the same benefits, plus many more to contribute to
your overall good health.
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We began this archive as a means of assisting our visitors in answering many of their health and diet questions, and in encouraging them to take a pro-active part in their own health. We believe the articles and information contained herein are true, but are not presenting them as advice. We, personally, have found that a whole food vegan diet has helped our own health, and simply wish to share with others the things we have found. Each of us must make our own decisions, for it's our own body. If you have a health problem, see your own physician.