Yogurt is a dairy product made by the bacterial fermentation of milk, the bacteria used to make yogurt are called yogurt cultures which ferment lactose, the natural sugar found in milk.

Yogurt can also be made from all types of milk. Varieties made from skim milk are considered fat-free, whereas those made from whole milk are considered full-fat.

Nutritionists urge that plain yogurt without added colorants is a white, thick liquid with a tangy flavor, and it’s the one considered healthy.

They note that people should be vigilant while choosing the type of yogurt, noting that some of them contain added ingredients, such as sugar and artificial flavors, which are unhealthy.

Emmy Ntamanga, a nutrition consultant in Kigali says plain yogurt is very nutritious, and eating it regularly may boost several aspects of your health.

For instance, he mentions that this kind of yogurt has been found to reduce the risk of heart disease and osteoporosis, as well as aid in weight management.

He says that yogurt contains nearly every nutrients that the body needs.

It is known for containing a lot of calcium, a mineral necessary for healthy teeth and bones. Just one cup provides 49 percent of your daily calcium needs.

Ntamanga says plain yogurt is also high in B vitamins, particularly vitamin B12 and riboflavin, both of which may protect against heart disease and certain neural tube birth defects.

Studies show that one cup of yogurt provides 38 percent of one’s daily need for phosphorus, 12 percent for magnesium, and 18 percent for potassium.

"These minerals are essential for several biological processes, such as regulating blood pressure, metabolism and bone health,” he says.

Rene Tabaro, a nutritionist at King Faisal Hospital says yogurt provides an impressive amount of protein, with about 12 grams per 7 ounces (200 grams).

He says that protein has been shown to support metabolism by increasing one’s energy expenditure, or the number of calories that they burn throughout the day

Also, he notes that protein has been shown to support metabolism by increasing your energy expenditure, or the number of calories that you burn throughout the day.

"Getting enough protein is also important for appetite regulation, as it increases the production of hormones that signal fullness,” he says.

This, he says may automatically reduce the number of calories one consumes overall, which is beneficial for weight control.

On the other hand, Tabaro says yogurt contains live bacteria or probiotics that were either a part of the starter culture or added after pasteurization.

These probiotics may benefit digestive health when consumed.

He goes on to add that research has shown that some types of probiotics found in yogurts, such as bifidobacteria and lactobacillus, have been shown to lessen the uncomfortable symptoms of irritable bowel syndrome (IBS), which is a common disorder that affects the colon. 

"Consuming yogurt especially if it contains probiotics on a regular basis may strengthen your immune system and reduce your likelihood of contracting an illness,” he adds.

Probiotics have also been shown to reduce inflammation which is linked to several health conditions ranging from viral infections to gut disorders.

Research shows that in some instances, probiotics may also help reduce the incidence, duration, and severity of the common cold.