A dollop of cheap yoghurt can have a big impact on health, according to health experts. Natural yoghurt can help blood pressure and blood sugar control according to research - and it is crammed with “good” bacteria needed to keep the gut healthy, the Times reported.

Tesco sells a 500g tub of natural yogurt for 90p showing how cheap it would be to add to your diet. It is the calcium, magnesium and fatty acids in yoghurt that are thought to help to lower the risk of type 2 diabetes. A decade ago Harvard scientists reported that a single 28g serving of yoghurt a day was associated with an 18 per cent lower risk of type 2 diabetes. Last month the US Food and Drug Administration announced that manufacturers will be able to claim their plain yoghurt products may help to prevent type 2 diabetes.

Nutrients in yoghurt, including calcium, magnesium and potassium, are also known to be involved in the regulation of blood pressure and a daily serving was shown to lower it in people with hypertension, according to a study from the US and Australia. The scientists behind the trial also suggested that bacteria in yoghurt helps to promote the release of proteins that lower blood pressure. Just make sure you avoid the ultra-processed varieties. “Opt for plain milk yoghurt, with nothing else added to it, for the biggest benefits,” Lambert says. “Avoid sweetened and flavoured yoghurt products.”

Professor of genetic epidemiology at King’s College London Tim Spector who also co-founded the health App Zoe has previously spoken about the benefits of fermented foods like yoghurt. Prof Spector said the benefits of fermented food are many: “In particular, they seem to support your immune system, which is so vital to fighting allergies, infections, cancer and ageing, thanks to their interaction with your resident gut bacteria.

But sadly you can’t just binge a tub of sweetened, additive-rich yoghurt once a week to experience these benefits. You need to choose good quality products and, preferably, eat them in small amounts several times each day.

“A clinical study in the US found that people who ate four to five small portions of fermented food each day had significantly improved blood markers of inflammation and immune function after just two weeks. So, if you have one or two portions daily, you will likely also benefit.”