Yogurt is an incredibly popular food: the French consume almost 22 kg per person per year(1)! But what exactly is hiding in that little pot? Is yogurt good for your health? And most importantly, can eating yogurt at night help you lose weight?
The health and slimming benefits of yogurt
Yogurt is a staple food, and for good reason. It contains many essential nutrients that translate into real health benefits:
- it is mineralising, rich in calcium and phosphorus, supporting strong bones and teeth;
- its calcium may also have a lipolytic effect, slowing fat storage and promoting fat burning(2);
- it is low in lactose, making it suitable for those with lactose intolerance and helping to prevent unpleasant side effects such as bloating;
- it is rich in probiotic cultures and bacteria, nourishing the gut microbiome and helping to achieve a flatter stomach;
- it is low in calories (55 kcal per 100 g of plain yogurt), so it won’t cause weight gain and can even be enjoyed as part of a diet;
- it contains protein (more than fromage blanc, as it undergoes no straining), making it an effective appetite suppressant that also helps maintain muscle mass;
- it contains a wide range of vitamins, including B vitamins, supporting optimal hormonal function, efficient energy metabolism and healthy blood.
Can eating yogurt at night support weight loss?
It’s a little more nuanced than that!
Yogurt can indeed be considered a “slimming food”, because:
- it is low in calories;
- in its plain form, it contains no fast sugars that trigger insulin spikes and fat storage;
- it is often made from semi-skimmed milk and is therefore low in fat;
- it is filling and acts as a natural appetite suppressant;
- it has a flat stomach effect, thanks to the probiotics it contains.
It is therefore perfectly sensible, whether you want to lose weight or simply watch what you eat, to include yogurt in your diet. Any time of day works:
- at breakfast, it provides a reliable source of protein to keep you going until lunch;
- as a snack, it satisfies those mid-afternoon hunger pangs;
- after a workout, it supports healthy muscle recovery;
- in the evening, it makes a perfect dessert and even helps you fall asleep (since dairy products contain tryptophan, a precursor to sleep hormones).
That said, simply eating yogurt at night is not enough to lose weight. It should be part of a balanced, varied diet that doesn’t exceed your calorie needs. And of course, it’s important to choose the right yogurts — watch out for added sugars!
Which yogurt should you choose when trying to lose weight?
Here we go! There is a huge variety of yogurts on the market, and they are not all equal when it comes to health and slimming benefits.
Sweetened yogurts (fruit-flavoured, cane sugar, artificially flavoured), dairy desserts and drinkable yogurts generally contain far too much sugar. Designed to appeal to children, they are not really recommended when you are trying to lose weight.
On the other hand, plain varieties, whether regular, probiotic or stirred, as well as kefir, are the ones to go for. They let you enjoy all the nutritional benefits of yogurt without the risk of weight gain. And there’s nothing stopping you from customising them to your taste: fresh fruit pieces, unsweetened fruit coulis, a drizzle of honey, nuts…
Finally, a word on 0% fat yogurts: this figure generally refers to the fat content, which is zero. But beware — the absence of fat is inevitably compensated by another ingredient, which isn’t necessarily great for your health. Sugar is the obvious culprit, but gelatine is also very common. In any case, they are not necessarily the best choice for weight management.
References
(1) Yogurt consumption in France
(2) 2014, Astrup, Yogurt and dairy product consumption to prevent cardiometabolic diseases: epidemiologic and experimental studies – PubMed