Beyond its role as a key source of calcium for bone health, research has shown that dairy, notably yogurt, may also support metabolic health, with regular consumption associated with reduced risks of obesity, type 2 diabetes, and cardiovascular disease, and improved disease management.
A recent article presents the evidence behind the protective effects of yogurt intake on overweight and type 2 diabetes, which contributed to the U.S. Food and Drug Administration’s (FDA) 2024 approval of a claim linking yogurt consumption to a lower risk of type 2 diabetes.1 The authors also explore the effects of yogurt on the gut microbiota and bacterial metabolites, along with their relevance on nutrition education for individuals and families.
Evidence from population studies
Abdominal obesity is an important risk factor for many cardiometabolic conditions such as type 2 diabetes, metabolic syndrome, and cardiovascular disease, making the maintenance of a healthy body weight important for prevention. Growing evidence highlights the beneficial associations between yogurt intake and many favourable outcomes for body weight, body composition, and waist circumference over time. Recent meta-analyses have reported consistent inverse associations between yogurt intake and type 2 diabetes risk.
Three large prospective cohort studies, the Nurses’ Health Study, Nurses’ Health Study II, and Health Professional Follow-up Study, have made important contributions to this evidence. These studies are distinguished by their unique design and by their detailed dietary and body weight data, occurring every 2 to 4 years for over 30 years. Combined analyses across these cohorts have highlighted that:
- Each additional daily serving of yogurt was associated with a 0.82-pound weight loss over four years, which was 1.5 times greater than that seen with the other studied foods;2
- Increasing yogurt intake by more than half a serving per day over a continuous 4-year period was associated with a lower risk of developing type 2 diabetes, compared with participants who either maintained or decreased their intake during the same period.3
These findings highlight the distinctive benefits of the yogurt matrix for healthy body weight regulation, showcasing its unique potential beyond that of other dairy products.
Although current evidence suggests a protective association between yogurt intake and type 2 diabetes risk, research comparing different types of yogurts (e.g., Greek, skyr, etc.) is limited. The authors highlight the overall benefits of yogurt consumption, especially plain varieties, on reducing the risk of type 2 diabetes.
Further research is needed to reinforce direct links between yogurt intake and the risks of certain cardiovascular diseases, such as coronary heart disease or stroke.
The yogurt matrix
Yogurt is produced through the fermentation of two symbiotic bacterial cultures called Streptococcus thermophilus and Lactobacillus bulgaricus. Beyond its nutrient composition, yogurt has demonstrated beneficial effects on health through its complex food matrix.
Potential Mechanisms Linking Dairy to Body Composition
The complexity of the yogurt matrix has led to studies revealing a link between increasing dietary calcium intake in low calcium consumers and body fat loss. More specifically, one study demonstrated that these body weight and fat reductions were more significant when the additional calcium came from dairy products, further underscoring the unique effects of the yogurt and dairy matrix.4
The authors highlight the numerous potential mechanisms through which yogurt intake may contribute to favourable body composition:
- Calcium, particularly from dairy sources, can bind to fats in the intestine, increasing fat excretion in the stool and improving lipid balance;
- Increasing calcium intake has been associated with increased fat oxidation rates;
- Calcium and vitamin D supplementation may decrease spontaneous fat intake and promote greater body fat loss, highlighting calcium’s potential in modulating appetite;5
- Dairy products are recognized for their high nutrient density and contain proteins that contribute to satiety. In milk, these proteins are roughly 80% casein and 20% whey. Casein sustains long-term feelings of fullness due to its slow digestion and absorption, whereas whey, which is digested and absorbed more quickly, produces a more immediate sense of satiety.
These mechanisms are further supported by evidence linking calcium supplementation from dairy sources to reductions in body fat. In fact, dairy calcium supplementation may enhance body fat loss by up to 50 g/day in those who had low calcium intake.
Yogurt’s flexible food matrix allows for fortification and customizations that enhance its functional properties. For example, it is an ideal vehicle for the addition of vitamin D, which has been shown to provide extra benefits for glycemic control and body composition.
The role of fermentation and microbiome on yogurt’s health benefits on type 2 diabetes risk
In recognition of the compelling evidence linking yogurt intake to a decreased risk of type 2 diabetes, the FDA announced qualified health claims regarding yogurt intake and risk of type 2 diabetes, including the following6:
Although there is still a gap in the research on the mechanisms underlying these beneficial effects on type 2 diabetes risk, studies have proposed the following:
- Bioactive compounds produced by lactic acid bacteria, including peptides, may contribute to yogurt’s health benefits;7
- Fermentation produces branched-chain hydroxyacids that may favourably modulate branched-chain amino acid metabolism, linked to obesity and insulin resistance. This complex relationship involves the gut microbiota and may support improved metabolic outcomes in type 2 diabetes;
- Beneficial short-chain fatty acids generated during fermentation may support gut health. Changes in the gut microbiota from yogurt consumption may be beneficial, as gut dysbiosis plays a role in obesity-related type 2 diabetes and non-alcoholic fatty liver disease;8
- Casein, the main dairy protein, has been shown to lower branched-chain fatty acids (BCFA) levels and improve insulin sensitivity. BCFA have been linked to metabolic disruptions in obesity, dyslipidemia, and non-alcoholic fatty liver disease.9
Efforts to promote yogurt intake
To harness the benefits of yogurt for gut health, body composition, chronic disease risk, and nutrient intake, the authors highlight the need for a multifaceted approach that combines nutrition education with targeted interventions to encourage its consumption.
The authors highlight the following strategies and key considerations:
- Replacing energy-dense, nutrient-poor snacks with yogurt may enhance diet quality, while also providing their added health benefits;
- Improving public health nutrition education to raise awareness on the health benefits of dairy products, particularly yogurt;
- Offering dairy products through schools or local programs may improve accessibility, nutrient intake, and diet quality among children;
- Increasing parental awareness on the benefits of yogurt through targeted campaigns and sharing knowledge on how to incorporate them into meals;
- Promoting evidence-based understanding of yogurt’s health benefits to support informed consumer choices;
- Leveraging online platforms for nutrition interventions to encourage dairy consumption among families. For example, the study authors designed an intervention knows as Dairythlon, which increased daily dairy intake by 1 serving among parents, with similar results observed in children, without significantly affecting total energy intake.
The authors highlight the importance of addressing consumer barriers to dairy intake, especially yogurt, to raise awareness on yogurts’ health-promoting potential.
References
- Tremblay A et al. Yogurt and health: a focus on its matrix. Critical Reviews in Food Science and Nutrition 2025.
- Mozaffarian D et al. Changes in diet and lifestyle and long-term weight gain in women and men. The New England Journal of Medicine 2011;364 (25):2392–404.
- Drouin-Chartier JP et al. Changes in dairy product consumption and risk of type 2 diabetes: Results from 3 large prospective cohorts of US men and women. The American Journal of Clinical Nutrition 2019;110 (5):1201–12.
- Zemel MB et al. 2004. Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. Obesity Research 2004;12(4):582–90.
- Major GC et al. Calcium plus vitamin D supplementation and fat mass loss in female very low-calcium consumers: Potential link with a calcium-specific appetite control. The British Journal of Nutrition 2009;101(5):659–63.
- U.S. Food and Drug Administration. 2024. FDA announces qualified health claim for yogurt and reduced risk of type 2 diabetes: Constituent update. Accessed July 22, 2025.
- Fernandez MA et al. Yogurt and cardiometabolic diseases: A critical review of potential mechanisms. Advances in Nutrition (Bethesda, Md.) 2017;8(6):812–29.
- Fan Y and Pedersen O. Gut microbiota in human metabolic health and disease. Nature Reviews. Microbiology 2021;19(1):55–71.
- Choi BSY et al. Feeding diversified protein sources exacerbates hepatic insulin resistance via increased gut microbial branched-chain fatty acids and mTORC1 signaling in obese mice. Nature Communications 2021;12(1):3377.
