According to previous research, yogurt facilitates the regulation of energy balance in many ways: As part of a healthy lifestyle, substituting less healthy, high-calorie snacks by yogurt can reduce the intake of energy-dense foods. Moreover, a high intake of dairy calcium is found to be negatively associated with the consumption of carbonated and other sweetened beverages.
Benefits of nutrient-dense foods
Calcium and high-quality proteins in yogurt positively affect satiation and appetite control. High-protein yogurt (24g proteins/serving) reduced hunger, increased fullness and delayed food intake, compared to no-snacking or the consumption of low-protein snacks. In addition to these health benefits, a low calcium intake is also associated with decreased fat oxidation and higher intestinal fat absorption.
The flexibility of yogurt’s structure or food matrix positively affects the energy metabolism, independently of its nutrients, such as added fiber or sugar. Milk and yogurt consumption positively impact appetite-reducing hormones GLP 1 and PYY in the blood. Lastly, probiotics in yogurt improve the quantity and diversity of gut microbiota, which mediate changes in lean and fat body mass.