Nutritional Supplement Basics:
Many people enjoy drinking yogurt not only because of its sweet and tangy taste, but also because they know it can provide calcium and aid digestion. These are the well-known benefits of consuming yogurt. Can drinking yogurt over a long period really reduce the risk of colon cancer?
01 ，Can drinking yogurt really reduce the risk of colorectal cancer?
In January 2025, an Oxford University study published in Nature Communications (involving 540,000 people) found that consuming 300 milligrams of calcium (approximately 1 cup of yogurt or milk) per day reduced the risk of colorectal cancer by 17%.
The key behind this might be the probiotics in yogurt: They can improve the intestinal microecology and enhance the mucosal barrier function. And a strong intestinal mucosal barrier is an important mechanism for reducing the risk of proximal colon cancer.
In fact, it's not just colorectal cancer. Multiple studies have shown that consuming fermented dairy products (especially yogurt) is beneficial for reducing the overall risk of cancer, as the probiotics, lactic acid, conjugated linoleic acid and other components in yogurt all have anti-cancer effects - of course, provided that you choose a qualified and high-quality yogurt.
02，four indicators to help you choose the right yogurt
To enjoy the benefits of yogurt, the key is "choosing the right one". Remember these 4 points and you'll be able to find the high-quality yogurt that suits you:
2.1， Check the protein content
choose products with a protein content of ≥ 2.3 grams per 100 grams.
If the label states "Protein ≥ 1%", and the texture is thin, it might be a lactic acid beverage (not real yogurt);
try to avoid products with "Reconstituted Milk" as the raw material, as the nutrition content may be compromised.
2.2， Control fat and carbohydrates.
It is recommended to choose products with "low fat content and low carbohydrate content".
The carbohydrates in sugar-free yogurt are generally 4-6 grams per 100 grams (coming from the lactose in the milk itself).
If the carbohydrate content is too high, it may have added a lot of white sugar. Try to avoid them as much as possible.
2.3， Consider the "live bacteria" requirements.
Want to regulate your gut with probiotics? Choose "low-temperature live-culture yogurt" (needs to be refrigerated to preserve the live bacteria after fermentation);
if you prefer convenience and need to store it for a long time? You can choose "normal-temperature sterilized yogurt" (high temperature killed the live bacteria, but other nutrients are still present).
Probiotics are not a gimmick: If you want to regulate your body through yogurt (such as improving digestion and strengthening immunity), be sure to check the ingredient list and choose products that clearly state they contain active probiotics (such as bifidobacteria, lactobacilli, etc.).
2.4， Avoid the "flavor" trap
"Strawberry flavor", "Yellow peach flavor" and other such flavors may be seasoned with artificial flavors and colors, and contain almost no real fruits. "Strawberry chunks" type products may also have added a large amount of sugar.
It's healthier to buy plain yogurt and add fresh fruits yourself.
In conclusion, yogurt is indeed a "treasure food", but don't expect it to "cure all diseases". Drink it in moderation every day (about 200-300 grams), and choose high-quality products to fully enjoy its nutritional and health benefits.
