How Do You Choose the Best Yogurt for Your Health?
If you’re looking for the best yogurt choice when you're at the grocery store, the many brands, flavors, and varieties may be overwhelming. Let me guide you through the yogurt aisle and help you make a healthy choice!
Yogurt Can Be a Great Protein Source
There are many different types of yogurt to choose from, whether it be plain Greek yogurt, Skyr, kefir, or plant-based. Greek yogurt is a favorite of many who prefer a thick and creamier texture. From a nutritional perspective, Greek yogurt is typically higher in protein, some with up to 16 grams of protein per 6-oz serving. In comparison, a serving of traditional yogurt only contains about 9 grams of protein. If you're lactose intolerant or vegan, you may opt for a non-dairy/plant-based yogurt such as soy or coconut milk yogurt. These plant-based yogurts are often lower in protein than dairy-based yogurts. For comparison, some plant-based yogurts have only 4 grams of protein. You can boost the protein content in plant-based yogurts by pairing it with nuts or nut butter, seeds, and granola.
Watch Out for Those Sugars!
Another factor that you should take into account when choosing a yogurt is the sugar content. Did you know that some yogurts have more than 20 grams of sugar per serving? Look for the sugar content on both the nutrition facts panel and the ingredient list. And don’t waste your time looking for a yogurt with no sugar at all because milk is a natural source of sugar (lactose). You do want to avoid the ADDED sugars though. The American Heart Association recommends that men and women consume no more than 36 grams, or 9 teaspoons and 25 grams, or 6 teaspoons, of added sugar, respectively. Look for a yogurt that contains 12 grams of sugar or less per serving. Added sugars may appear on the ingredient list as sugar, fruit juice concentrate, syrup, or honey. So, your safest bet is to go with a plain yogurt and add your own sweetener such as honey or agave nectar. You can boost the flavor even more by adding fresh berries and granola. Consumption of too much sugar in your diet can contribute to weight gain and increased risk of chronic diseases, such as diabetes or heart disease. Therefore, it is important to look for lower-sugar options to improve your overall health.
What About the Fat Content?
Yogurts vary in fat content and depends on the type of milk it’s made from. Based on your taste preferences, you can choose whole, low-fat, or fat-free versions.
The bottom line is to choose your yogurt wisely. Look for yogurts that contain live and active cultures so that you reap the benefits of probiotics (the good bacteria that help to maintain a healthy balance in your body). Your yogurt should both be tasty and align with your nutritional goals.