Yoghurt: The Good, the Bad, and the Ugly

Yoghurt has been consumed for thousands of years, valued not just as a food but as a health-promoting staple in many cultures. Made by fermenting milk with live bacteria, it delivers a mix of protein, probiotics, vitamins, and minerals. However, like many foods, yoghurt is not universally beneficial. For some, it can worsen certain conditions.

This article explores the good, the bad, and the ugly sides of yoghurt, backed by current research.

The Good: Proven Benefits of Yoghurt

1. High in Protein
   Greek yoghurt, in particular, can contain up to 10g of protein per 100g. Protein supports muscle repair, satiety, and metabolism. Studies show protein-rich diets aid in both muscle growth and weight management (Westerterp-Plantenga, 2003).

2. Supports Muscle Recovery
   Post-exercise, yoghurt provides both protein and carbohydrates, a combination shown to enhance glycogen replenishment and muscle repair (Jäger et al., 2017).

3. Promotes Weight Loss
   A Harvard study following over 120,000 people for 20 years found that yoghurt consumption was linked with reduced weight gain over time (Mozaffarian et al., 2011). The satiety effect from protein and fat may help curb overeating.

4. Rich in Probiotics
   Yoghurt with live cultures (such as Lactobacillus and Bifidobacterium) supports a balanced gut microbiome. Probiotics are linked to improved digestion, immunity, and even mental health through the gut-brain axis (Cryan et al., 2019).

5. Excellent Source of Calcium
   A 150g serving of yoghurt can provide up to 30% of daily calcium needs, supporting bone density and reducing osteoporosis risk (Weaver et al., 2016).

6. Improves Digestive Health
   Research shows yoghurt can reduce symptoms of lactose intolerance, as the bacteria help break down lactose (Savaiano, 2014). It may also relieve constipation and diarrhoea in some cases.

7. Supports Cardiovascular Health
   Regular consumption of low-fat yoghurt is associated with reduced risk of hypertension and improved cholesterol levels (Dong et al., 2013).

8. Potential Benefits for Skin
   Probiotics may reduce inflammation and oxidative stress, with some evidence that yoghurt consumption improves skin barrier function and reduces acne severity (Bowe & Logan, 2011).

The Bad: When Yoghurt Isn’t Helpful

1. Worsens Catarrh and Mucus Conditions
   Some individuals find that yoghurt and other dairy increase mucus production, worsening sinus congestion and catarrh. While scientific evidence is mixed, this is a frequent anecdotal report (Pinnock et al., 1990).

2. May Aggravate Eczema
   Dairy proteins, particularly casein, can act as allergens in sensitive individuals, sometimes triggering or worsening eczema and atopic dermatitis (Flohr & Mann, 2014).

3. Problematic for the Lactose Intolerant
   Even though yoghurt is easier to digest than milk, those with severe lactose intolerance may still experience bloating, gas, or diarrhoea (Matthews et al., 2005).

4. Hidden Sugars in Flavoured Yoghurt
   Many commercial yoghurts contain 10–20g of added sugar per pot, undermining weight control and contributing to insulin resistance (Malik et al., 2010).

5. Possible Exposure to Hormones & Antibiotics
   Non-organic dairy may contain trace residues, although levels are regulated. Some consumers prefer organic yoghurt to minimise exposure.

The Ugly: Overlooked Downsides

1. Can Contribute to Yeast Overgrowth
   For those prone to candida, yoghurt may worsen symptoms in some cases, especially if it contains added sugars.

2. Inflammatory Response in Sensitive People
   Dairy proteins (casein and whey) may trigger immune responses, potentially contributing to joint pain, fatigue, or skin flare-ups in sensitive individuals (Lau et al., 2001).

3. Environmental Impact
   The dairy industry contributes to greenhouse gas emissions, water use, and land degradation. For the environmentally conscious, this is an "ugly" side of yoghurt consumption (Poore & Nemecek, 2018).

Yoghurt is one of those foods that can be both a superfood and a trigger food. For most people, natural yoghurt offers benefits for muscle health, digestion, bones, immunity, and weight management. But for others, it can worsen catarrh, eczema, or digestive discomfort.

Tips for getting the best out of yoghurt:

• Choose plain, unsweetened yoghurt or Greek yoghurt.

• Look for labels that mention “live cultures” for probiotic benefits.

• Try plant-based yoghurts (e.g., almond, coconut, soy) if dairy triggers issues.

• Pay attention to your body’s response – yoghurt is not universally good for everyone.

In the end, yoghurt can be the good, the bad, or the ugly – and only your body can tell you which.