One simple food that costs pennies has been described by a gut health expert and leading scientist as “one of the most microbially rich, healthy foods you can eat”. However, in recent years the food has become so distorted by food manufacturers that some versions of it are actually among the unhealthiest things you can eat.
Professor Tim Spector sings the praises of natural yoghurt, but adds: “Yet in most countries now it is hard to find a yoghurt that isn’t ultra-processed or contains a low-fat synthetic alternative with extra sugar, fake fruit or artificial flavours.”
Zoe chief scientist Dr Sarah Berry says: “Greek yoghurt is fantastic. It’s high in protein and contains healthy bacteria, which are great for your gut.”
Greek yoghurt, in particular, has multiple benefits, including:
- Good source of protein
- Useful source of iodine
- Supports bone health
- Helps good gut bacteria
- May support immunity
- Increases feeling of fullness
- May benefit heart health
- Associated with reduced risk of type 2 diabetes
- May improve mood
The straining process used to make Greek yoghurt means it is an especially good source of protein. Its calcium content means it is good for bones and it contains live cultures, or bacteria, which supports your gut. Greek yoghurt is fermented (so is most good quality cheese) and there is evidence that eating fermented foods also supports the diversity of your gut microbiome, which scientists increasingly believe is one of the fundamental pillars of your overall health. A healthy gut is now also increasingly thought to support your immune system.
I rarely ate Greek yoghurt before 2024, when I decided to cut ultra-processed food out of my diet completely. Prior to 2024, I started every day with a breakfast of flavoured yoghurt, granola and fruit. I thought it was healthy, but it was in fact packed full of added sugar and other UPF ingredients.
I switched to Greek yoghurt with nuts and berries instead and now I can’t live without it. Not only is it great for breakfasts, butit can be made into excellent savoury sauces by combining it with things like tahini, harissa, lemon and other spices. You can also add it to curries for creaminess, and even make naan or flatbreads from it by mixing it with flour.
Don’t just take my word for it, though. Health reporter Lydia Royce has also written how it became an indispensable part of her diet when she switched to a healthier diet plan and lost weight as a result. She said: “Greek yoghurt is now a breakfast staple and even a snack. I’ve also started using it to whip up flatbreads, pizza bases, and cakes. I never thought yoghurt could be so versatile.”
Why is Greek yoghurt good but flavoured yoghurt bad?
Professor Tim Spector explains: “Plain yoghurt, nothing added, nothing changed, is processed because you are mixing a basic ingredient, milk, with microbes… It is when you take it to the next stage… [adding] various starches, emulsifiers, concentrates, artificial sweeteners and flavourings… that same yoghurt becomes ultra-processed . It is that extra step that is the main problem. It is when chemicals that you don’t find in your kitchen are being added to foods that have been stripped of all their goodness… to make it look like food again.”