11.11.2024.
Are you a fan of yoghurt or kefir? Research from Sweden suggests that choosing these fermented dairy options over regular milk might come with some serious heart health benefits—especially for women.
But before you fill your fridge with yoghurt, it’s worth noting that some yoghurts come with a hidden health risk: too much sugar.
What the research says
According to the latest findings published in BMC Medicine, swapping regular milk for fermented milk products like yoghurt may lower the risk of heart disease in women.
Researchers studied over 100,000 people in Sweden for 33 years, tracking how much milk, yoghurt, and other dairy products they consumed.
The results showed that women who drank more than 10 ounces of regular milk daily had a higher risk of coronary artery disease and heart attack, with the risk increasing as milk intake went up.
For example, drinking 27 ounces of milk daily raised the risk by 21%.
In contrast, women who replaced just 7 ounces of milk with fermented milk products each day saw a noticeable drop in heart risk: a 5% lower risk of coronary disease and a 4% reduction in heart attack risk.
While this doesn’t mean milk is necessarily “bad,” the study suggests that fermented dairy products like yoghurt may be better for heart health.
Interestingly, the study found no similar results for men, and these findings might not apply universally, as most participants were Scandinavian.
Why fermented dairy?
The magic behind yoghurt and other fermented dairy products lies in probiotics and other compounds that may help lower inflammation and improve heart health.
Fermented dairy is rich in beneficial microbes that can aid in lowering blood pressure, improving cholesterol levels, and even reducing markers of inflammation in the body.
But there’s a catch: the sugar content. While yoghurt has health benefits, many brands add a hefty amount of sugar to make it more appealing.
Some yoghurts pack up to 25 grams of sugar in a single serving (about half the recommended daily limit for an average adult). Excessive sugar can counteract some of the health perks, so it’s wise to be cautious.
Keep an eye on sugar
For those looking to enjoy yoghurt without overloading on sugar, here are a few tips:
- Check the label: Look for yoghurts with minimal or no added sugars. Ideally, the sugar content should be under 10 grams per serving.
- Go plain: Unflavored yoghurt typically only contains natural sugars from milk without the added sweetness. You can add fresh fruit, a sprinkle of cinnamon, or a touch of honey to control the sweetness yourself.
- Opt for probiotic-rich yoghurt: Some yoghurts are especially rich in probiotics, giving you an extra health boost without the sugar spike.
The bottom line
While milk can be part of a balanced diet, research suggests that yoghurt and other fermented dairy products may offer extra heart health benefits, especially for women.
Just remember to watch out for the sugar so you can enjoy these benefits without unwanted side effects.
Next time you’re at the store, consider choosing plain, probiotic-packed yoghurt for a heart-friendly treat!
*Always consult your healthcare provider before making significant changes to your diet or dairy intake.
SOURCES
American Journal of Hypertension. Regular yogurt intake and risk of cardiovascular disease among hypertensive adults.
Nutrients. Consumption of dairy foods and cardiovascular disease: a systematic review.
BMC Medicine. Non-fermented and fermented milk intake in relation to risk of ischemic heart disease and to circulating cardiometabolic proteins in swedish women and men: Two prospective longitudinal cohort studies with 100,775 participants.
Clinical Nutrition ESPEN. Dietary yogurt is distinct from other dairy foods in its association with circulating lipid profile: findings from the Million Veteran Program.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary guidelines for Americans, 2020-2025 9th edition.
