Yogurt can be a healthy choice, but there is a significant difference between the varieties available in the refrigerated aisle.
With some knowledge of ingredients and nutritional content, it becomes easier to find the type that best supports your health.
Look for a short ingredient list
In principle, yogurt only needs milk and live cultures.
The more ingredients listed, the greater the likelihood of fillers and additives that do not contribute nutritional value.
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Pay attention to added sugars
Many fruit yogurts contain added sugar in addition to the natural milk sugar.
This can cause blood sugar levels to spike without providing additional satiety or nutrients.
Check the line for added sugar on the nutrition label, and remember that 4 grams equals one teaspoon of sugar.
Avoid too much added sugar
If a yogurt contains more than 8 grams of added sugar, equivalent to more than two teaspoons, it should be avoided.
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Even flavored varieties such as vanilla or honey can quickly exceed that amount.
Sweeten it yourself
One way to limit sugar intake is to buy plain yogurt and add 1 to 2 teaspoons of sugar or maple syrup, along with fresh fruit.
This gives you better control over the total amount of sugar.
Protein and calcium
Whether it is made from skim milk, low-fat milk, or whole milk, yogurt is a good source of both protein and calcium. This makes it a nutritious everyday choice.
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The live cultures
The bacterial cultures found in yogurt act as probiotics in the small intestine. They support a healthy gut and may have several beneficial effects on the body.
Choose a high protein content
Protein contributes to a longer feeling of fullness, helps preserve muscle mass, and provides more stable energy.
Yogurt with a higher protein content can therefore be a good snack option.
Greek yogurt
Plain Greek yogurt contains around 17.5 grams of protein per serving. It is strained to remove excess liquid, resulting in a more concentrated amount of protein.
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Skyr
Icelandic yogurt, also known as skyr, contains approximately 18 grams of protein per serving in its plain version.
Like Greek yogurt, it is strained and therefore particularly high in protein.
Plant-based alternatives
Plant-based yogurts may be relevant for those who avoid dairy products.
Plain soy-based yogurt contains around 8 grams of protein per serving, but the nutritional content varies.
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Check for calcium and vitamin D
Yogurts made from soy, almond, or cashew do not naturally contain significant amounts of calcium.
Therefore, choose products fortified with calcium and vitamin D to ensure you do not miss out on important nutrients.
Be mindful of fat and calories
Yogurt made from whole milk contains more calories than lower-fat varieties.
There is no single right choice, but it is worth considering based on your needs and portion size.
Skip varieties with ready-made toppings
Yogurts with built-in granola, cookies, or candy often add unnecessary sugar and extra calories.
Instead, choose a simple yogurt and add fresh fruit, a little maple syrup, or a small amount of nuts and seeds for extra crunch.
Use yogurt as a versatile ingredient
Plain yogurt can be used as a substitute for milk in cakes and muffins, as an alternative to sour cream on baked potatoes, or instead of mayonnaise in salad dressing.
This makes it a flexible ingredient in the kitchen.
Sources: Verywell Health.