Many people frequently promote yogurt as a nutritious food choice. Nevertheless, the inclusion of added sugars and flavorings in numerous yogurt products can diminish their health benefits.
This factor contributes to the confusion consumers experience when selecting from the various options available in the yogurt section of grocery stores. This guide aims to assist you in identifying what to seek and what to steer clear of when pursuing healthier yogurt alternatives.
How to Choose the Best Yogurt for Health
Always read the label
Analyzing the label represents an essential first action when determining which food items to purchase. This is important because grasping the information on the label is key to understanding the actual ingredients in your food.
When you are aware of what to identify, the label can convey a wealth of information about each yogurt.
Ingredient list
All yogurts originate as plain yogurt; however, by the time they reach the refrigerated section of retail stores, they often contain a variety of added components, such as sugar, artificial flavors, colorings, stabilizers, and preservatives. It is advisable to select yogurts with minimal ingredients, ideally consisting of milk and the bacterial cultures responsible for fermenting the milk into yogurt, with little else included.
This principle also applies to nondairy yogurts—ensure that the ingredient list is concise. Since we organize ingredients by weight, it is prudent to avoid yogurts that list sugar among the first few ingredients. Ideally, one should steer clear of any yogurt that contains added sugars.
You can categorize sugar under numerous alternative names, including:
- sucrose
- high fructose corn syrup
- fruit juice
- cane sugar
- agave nectar
- Nutrition facts
Nutrition facts
The label provides precise details about the food item’s nutrition. The top prominently displays the serving size and the corresponding calorie content.
Furthermore, the label provides data on the quantities of carbohydrates, fats, proteins, and sugars present in each serving. It is essential to be aware that a container may contain several servings, leading to an increased total calorie count.
In previous iterations, nutrition labels failed to separate added sugars from those that occur naturally, which made it challenging to determine the extent of sugar added to the product.
The recent changes to labeling guidelines dictate that, by mid-2021, companies must provide the amount of added sugar in grams per serving on their product labels.
Additionally, the nutritional information will specify the quantities of calcium and vitamin D present in each serving of yogurt.
Your yogurt should provide vitamin D and a substantial portion of your daily calcium requirements. The label will indicate these amounts as a percentage of daily value (% DV).
Limit added sugar
The key element that can convert yogurt from a healthy food into a less healthy choice is the addition of sugar.
Historical records show that the average American’s added sugar consumption escalated from 4 pounds (1.8 kilograms) per year in 1700 to more than 150 pounds (68.2 kilograms) annually by the early 2000s.
Current data from the Centers for Disease Control and Prevention reveals that adults aged 20 and above consume an average of 17 teaspoons of sugar daily.
In terms of racial and ethnic breakdown, non-Hispanic Black adults consume an average of 19 teaspoons, non-Hispanic white adults 17 teaspoons, Hispanic adults 16 teaspoons, and non-Hispanic Asian adults 10 teaspoons.
The primary source of added sugars in the diet comes from sugar-sweetened beverages, such as sodas, fruit drinks, and sports drinks, with around 49% of adults consuming at least one each day.
Processed foods, including sweetened yogurts, also contribute to the overall intake of added sugars.
Numerous health issues, such as obesity, diabetes, cardiovascular diseases, metabolic disorders, and liver ailments, have been associated with excessive intake of added sugars.
While yogurt naturally contains lactose, some manufacturers choose to add sugars to improve its sweetness.
Typically, plain yogurt contains around 9 to 12 grams of carbohydrates per cup (245 grams), whereas flavored or sweetened yogurts can easily exceed 30 grams for the same serving size.
When selecting yogurt, it is prudent to choose brands that have the least amount of sugar per serving, ideally limiting it to around 7 grams per cup (245 grams), which is the natural sugar from lactose.
The most favorable option is plain, unflavored yogurt; if this is not to your liking, there are several alternatives. One approach is to sweeten the yogurt with your preferred fresh fruit.
Additionally, you can prepare chia seed yogurt to mitigate the tartness of plain yogurt, which also adds extra protein, fiber, and healthy fats. To do this, mix 2 cups (473 mL) of yogurt with 1.5 to 2 tablespoons (22 to 30 mL) of chia seeds and let it sit in the refrigerator overnight.
Which type is better?
The market offers a diverse selection of yogurt options. Here is an analysis of how these various types compare to one another.
Greek, nondairy or regular yogurt?
The popularity of Greek yogurt has surged in recent times, distinguishing itself from traditional yogurt through a more extensive straining process that removes additional whey and lactose.
This method results in Greek yogurt containing nearly double the protein and roughly half the carbohydrates of standard yogurt, making it a favorable choice for a nutritious snack and for individuals who are lactose intolerant.
However, it is essential to recognize that Greek yogurt often has a higher calorie and fat content and provides less calcium than traditional yogurt.
Furthermore, many yogurt brands, including those offering Greek varieties, frequently include added sugars.
In addition, dairy-free yogurts, such as those made from soy or coconut, have become increasingly popular. These plant-based options are generally lower in fat and do not contain lactose, making them suitable for vegans and those with lactose intolerance.
Organic or not?
To display the USDA organic seal, farmers must ensure that cows receive organic, non-GMO feed and do not receive antibiotics or growth hormones. The debate surrounding the superiority of organic foods is ongoing, and the application of GMOs and growth hormones in dairy production remains a contentious issue.
The nutritional differences between organic and conventional foods are also a subject of debate, although certain studies indicate that organic dairy products may exhibit distinct advantages.
Research has shown that organic milk tends to possess a more favorable fatty acid profile, along with increased levels of beta-carotene, vitamin E, and iron compared to its conventional counterpart.
Conversely, organic milk appears to have reduced concentrations of the minerals selenium and iodine. These discrepancies are likely attributable to variations in the cows’ diets rather than the farming methods employed.
Ultimately, determining whether organic is superior to conventional in terms of nutritional and health benefits remains a complex question.
The bottom line
When picking yogurt, aim for products that have low levels of added sugars and a simple ingredient list, ideally limited to just milk and bacterial cultures. Choosing plain, unflavored yogurt helps you avoid unnecessary sugars, and adding fresh fruit can enhance the natural sweetness.
Greek and nondairy yogurts offer unique benefits tailored to your preferences, and while organic choices may have some nutritional benefits, they are not always crucial. By making thoughtful selections, you can successfully integrate yogurt into your diet as a wholesome option.
