Yogurt is not only one of the most convenient snacks that can be eaten really at any time and in nearly every situation, it’s also incredibly tasty thanks to the bacterial fermentation of cows milk and other added ingredients that make for a naturally sour flavor that goes down perfectly as a delicious delicate treat.
Yogurts are also well known for being extremely healthy with their mixture of water, protein and carbs being shown to lower risks of heart disease and osteoporosis with many kinds being incredibly low in calories each serving.
While this can seem all well and good, consuming too much yogurt can lead to some unwanted effects that can harm the body, so to understand when you should draw the line, below we have taken a deep look into how much yogurt really is too much and what effects it can have.
What Are The Negative Effects Of Eating Yogurt?
While the positive effects of eating yogurt have been well documented and are very well known, the negatives are often forgotten about despite there being a few that can lead to some serious health problems if consumed in large bulks.
For one, many types of yogurt brands contain high levels of saturated fat along with a lot of added sugar to enhance the flavor and taste, which can lead to higher cholesterol levels in the body and result in health complications down the line.
Yogurt is of course also a dairy product which does have its benefits, however along with the included casein components it can also lead to headaches and digestive problems along with unwanted gas and bloating.
It must be noted however that when consumed in small quantities, the positive benefits of yogurts far outweigh the negatives especially since they are incredibly high in protein, boost our immune system tremendously and are low in calories, issues can occur however when you consume too much on a regular basis.
How Much Yogurt Is Too Much?
A good basis for measuring this is the recommended amount by the USDA who recommend that anyone over the age of 9 consume no more than 3 cups of dairy per day, and that includes yogurt.
If you stay within this 3 cup a day limit then you will receive all of the healthy benefits of yogurts that are a great addition to your daily diet.
Because many types of yogurts are still packed with sugar and saturated fats however, if you find that you do have 2 or 3 cups quite regularly, it can be worth seeking out low-fat yogurts that must contain 0.5 to 2% fat and no less than 8.25% milk solids.
Non-fat yogurt is an even better option for making this tasty treat as healthy as possible as it contains less than 0.5% fat.
It is still not recommended to have more than 3 cups even if you pick these alternatives however as it can very easily travel to the intestine, especially if there is a lack of other foods in the stomach, which can quickly lead to digestion problems including stomach cramps and diarrhea.
What Happens If You Eat Too Much Yogurt?
Along with leading to incredibly uncomfortable digestive problems when eaten in large bulk, the amount of calories from the added fats and sugars in many yogurts can easily lead to unwanted weight gain with 3 to 4 containers adding around 500 calories and an entire cup of sugar which can really slow down a weight loss plan.
The added sugar in most brands can also cause our blood pressure to spike with some flavored yogurts having as much as 14 grams of sugar per serving which can add up to a lot in terms of daily intake since the American Heart Association recommend only consuming up to 25 grams of sugar a day for women and 37 grams for men.
There is also the issue of saturated fat which a lot of yogurt brands include to enhance the flavor and make the snack more filling since 8 ounces of whole-milk yogurt have been found to contain almost 5 grams of saturated fat which can add up to more than the average daily recommended amount when mixed with other foods throughout the day and can lead to higher cholesterol levels which can increase the risk of stroke and heart attacks.
Always remember that this is only if you continuously consume too much yogurt on a frequent basis so if you have the odd day where you have 3 or 4 pots, then you may feel some discomfort on the day but you will be fine, just be sure not to make this a habit.
What Are The Healthiest Yogurts?
While many yogurts are filled with nutritional benefits that can help our bodily functions work as they should, there are some that are considered much healthier than others that should be considered when you want to take the healthiest approach possible.
Yogurt that uses goat milk instead of cow milk is not only much cheaper, it also agrees much more with our GI system and is far less likely to lead to digestion problems which cow and nut milk, such as almond and coconut, often can.
Greek yogurt is also one of the healthiest options you can find with each 6 ounce serving containing just 100 calories and barely any fat while being extremely high in protein and incredibly filling making them perfect as a breakfast option.
As long as you eat them in moderation and are picking the healthier options that contain less fat and sugar, yogurts can be an incredibly sweet and delicious food that fit perfectly in a healthy diet and can help tremendously with weight loss.
Just make sure you are not going over the 3 pot a day limit as this can lead to some serious health complications in the future, and always check the nutritional information each time you pick some up from the store.