What’s fresh, creamy, and delicious? Yogurt. It is food packed with beneficial nutrients, such as calcium, protein, probiotics, vitamins, and minerals. It is versatile and can be used in several dishes, such as a salad dressing, a vegetable dip, or an ingredient in smoothies or desserts.
Some yogurts contain live, active bacteria cultures to support a healthy digestive system. As the proteins are easily digested, they are easily consumed and ideal for those with sensitive digestive systems.
Yogurt boosts immunity because it has a high disease resistance. Moreover, it helps in weight loss, a crucial problem for many.
On a trip to the supermarket, we find more than 20 yogurt brands with multiple varieties. The choices are overwhelming: low-fat, nonfat, fruity, plain, Greek, and traditional. Would you like fat-free, low-fat, or full-fat? Soy milk, cow’s milk, goat’s milk, almond milk, or coconut milk? Smoothie, farm style, Greek, Russian, Japanese… Lime or pineapple pie, blueberry or coconut, blend with coffee? There’s everything when it comes to yogurt.
What type of yogurt to buy?
1. Whole milk, low-fat or nonfat? It’s best to choose low-fat or nonfat yogurt. There are many delicious choices.
2. Fruit-flavored or plain? Sugar is a common ingredient in both fruit and flavored yogurt varieties. Avoid sugars by deciding on plain yogurt and adding fruit or flavors like cinnamon and vanilla. When you look at the nutrition label on plain yogurt, you will see that it still states there is sugar, even if none has been added. That’s because even plain yogurt contains lactose, the natural sugar in milk. A good rule of thumb: if a yogurt contains more than 20 grams of sugar per serving, it’s more of a dessert than a healthy snack.
3. Greek yogurt or traditional yogurt? Greek yogurt is thicker, creamier, and smoother than conventional yogurt. It also has twice as much protein as traditional yogurt, but less calcium. Greek yogurt has less lactose than plain yogurt, so lactose-sensitive people may tolerate it better than plain yogurt.
4. Dairy or vegetables? If you choose not to consume dairy, the good news is that there are plenty of plant-based dairy alternatives. Be sure to look for versions fortified with calcium and vitamin D. Fortified soy-based yogurt has the closest nutritional profile to dairy-based yogurt; whole coconut and almond milk varieties are lower in protein.
5. How much is reasonable? One cup of nonfat or low-fat dairy yogurt provides 30% to 45% of the daily calcium value to get plenty of nutrients. If you use frozen yogurt, one cup provides about 10% of the daily value of calcium. Be sure to look for versions fortified with calcium and vitamin D.
Conclusion: The best yogurts are those high in protein and low in sugar. Yogurt is a great source of calcium and protein, making it an excellent choice for those looking to maintain a balanced diet.
Greek yogurt is a perfect option for those looking for a healthy snack. It contains beneficial probiotics, which aid digestion.
There are many flavored yogurts for those looking for something more indulgent. But, it is essential to read labels and choose yogurts that are low in added sugars.
In some parts of the world, people often consume plain yogurt without sweeteners, apart from the natural milk sugars (predominantly lactose). In the U.S., however, sweetened and flavored yogurts are popular, especially fruit yogurts.
Sweet yogurts contain added sugar that can be detrimental to health. Enjoying sugary food products or avoiding all fruit yogurts occasionally is okay. Still, there are better choices than sweetened ones to get the best results from yogurt consumption.
Some other reasons to consume yogurt:
Excellent source of iodine, potassium, zinc, vitamin B5, and B12. It contains probiotics that can prevent intestinal infections. An essential source of calcium that helps prevent osteoporosis. It has Lactobacillus Acidophilus, which lowers cholesterol. And it also helps prevent infections.
More information: Academy of Nutrition and Dietetics
