Yogurt: The underrated superfood you need in your diet

Jan 15

Here’s my official pitch on why I think yogurt should be a “superfood”.

First, let’s address the word “superfood” and why I continue to write it in quotations. As a dietitian, I don’t agree with labeling food. “But then why are you labeling yogurt, Shelby?” you might ask. Well, to be honest, clickbait. It worked, right?? That’s what food companies do too. But, as I was researching for this blog post, I learned there actually is an official definition for superfood. According to the Oxford Dictionary, it’s defined as “a nutrient-rich food considered to be especially beneficial for health and well-being.” Yogurt definitely falls into that category, but for some reason, it’s not celebrated like other superfoods like acai and kale. Yet, with its impressive nutrient profile, people still turn their noses up at yogurt. Maybe it’s because you’ve heard to stay away from white foods as they have no nutritional value or someone once told you dairy produces mucus or it’s pro-inflammatory (wrong, wrong and wrong!). I’m here to tell you the opposite,

Yogurt contains nine essential nutrients such as calcium, protein, phosphorous, riboflavin (vitamin B2), pantothenic acid (vitamin B5), vitamin B12, zinc, selenium and iodine. It’s also made with live active cultures. This means it contains probiotics that are both good for your gut health and immune health.

The myth that dairy causes excess mucus production likely stems from the fact that the creamy texture can feel like thicker saliva in the back of your throat. This doesn’t actually mean that more mucus is being produced since this happens with liquids that are the same thickness.

Despite popular belief, studies haven’t demonstrated a link between dairy and inflammation independent of whether the dairy-rich diets consisted of low-fat or full-fat dairy foods. Furthermore, studies that included fermented dairy products (yogurt, kefir, cheese, sour cream) lowered markers of inflammation, while non-fermented dairy did not. Dairy may also have an anti-inflammatory effect in people who have metabolic disorders. Great news if you have obesity, diabetes or heart disease!

The goal is to aim for about three servings of dairy daily for a balanced diet. Now, if you just don’t like dairy or have an allergy, there are still plenty of other foods where you can find these important nutrients like dark leafy greens, nuts and seeds.

Discover how to incorporate yogurt (and other nutrient powerhouses) into your routine for better energy, recovery, and overall health. Sign up for a one-on-one nutrition consultation today and take your fueling strategy to the next level!