We Asked 5 Nutrition Experts How to Choose the Healthiest Yogurt—They All Said the Same Thing
Reviewed by Dietitian Kelly Plowe, M.S., RDYogurt can be a great addition to your diet if you know what to look for (and what to avoid).
Experts suggest yogurts that offer protein and probiotics while being low in added sugar.
Dietary fat from dairy (like yogurt) might not be as problematic as was once thought.When it comes to yogurt, it's easier to tell that some products are inherently healthier than others. A tub of plain Greek yogurt, for example, is a far cry from something that is studded with brownies and tastes suspiciously like ice cream. Still, there's more to choosing a good-for-you yogurt than you might expect—and clever marketing can add an extra layer of uncertainty. Meanwhile, the debate around the merits of whole-fat versus low-fat dairy continues to add to the confusion.
Want to select a creamy treat that'll really do your body good? We asked five nutrition experts for their top tips on identifying healthy yogurts. Here's what they had to say.
Though there's no need to go overboard on protein, this macro has plenty of merit for health. 'Protein is essential for muscle repair, and it helps keep you full while supporting a healthy metabolism,' says Lauren Klein, M.S., RDN. It just so happens that yogurt can make a great choice for boosting your protein intake. Many yogurts are loaded with the stuff!
Before you purchase, look for a yogurt's protein content by scanning its nutrition facts label. A yogurt with 10 grams or more (per serving) is considered high-protein since it supplies 20% of the Daily Value of 50 grams.
Remember, too, that the type of milk and style of yogurt can make a major difference to protein content. 'Yogurt made from real milk is a good source of high-quality protein,' points out Colleen Sloan, PA-C, RDN. A single-serve tub of high-protein dairy yogurt like Icelandic skyr, for example, typically contains three times the protein of an almond milk-based yogurt., That said, plant-based options like soy yogurt can also bring the protein with about 7 grams per single-serve container.
It's good advice, no matter what food you're selecting: check added sugars before you consume. Overdoing it on the sweet stuff can put the 'hurt' in 'yoghurt,' since too much sugar in the diet may increase the risk of chronic diseases, says Klein. How much is too much? The American Heart Association recommends that men limit their intake to 9 teaspoons (36 grams) of added sugars per day, and women should aim for less than 6 teaspoons (25 grams) per day. 'Eating sweetened yogurt often can cause you to exceed these recommendations without realizing it,' says Klein.
Ingredients like cookie pieces, sprinkles, and chocolate are easy to spot, of course, but check labels to determine what you're getting. Even innocuous-seeming fruit yogurts may get more of their sweetness from added sugars than real fruits. 'You can look for plain yogurt instead of flavored yogurt to help you limit added sugar, then add some fresh fruit like berries or bananas,' suggests Melissa Altman-Traub, M.S., RDN, LDN.
Every yogurt is made with bacterial strains, but in some cases, heat treatment kills them off during processing, meaning they no longer provide benefits.
To ensure you're choosing a yogurt with the digestive health boost of probiotics, look for the "Live & Active Cultures" seal from the National Yogurt Association, recommends Andrea Ballenthin, M.S., CNS, LDN. This seal means that a yogurt brand has at least 100 million cultures per gram at the time it's manufactured, she says. 'These beneficial bacteria support digestion by helping break down food and enhancing nutrient absorption, while also replenishing the gut's healthy microbes.'
Did you know calcium isn't the only mineral yogurt provides? Yogurt can also be a source of phosphorus, vitamin B12, riboflavin, and potassium. Sloan recommends checking labels for the presence of these important minerals. 'These nutrients contribute to bone health, energy metabolism and overall nutrient adequacy.'
For years, health guidance around dairy foods focused on choosing lower-fat versions whenever possible. But today's up-to-the-minute research shows that dairy fat isn't the bogeyman it was once believed to be. 'Depending on your dietary goals, both low-fat and whole-milk yogurts can be healthy choices,' says Sloan. 'Research shows that neither full-fat nor low-fat dairy products are associated with weight gain.'
If you enjoy the richness of a high-fat yogurt, it can be a good choice for promoting feelings of satisfaction and satiety. 'Maintaining a little bit of fat in yogurt helps it taste creamier without excess sugar,' says Kerry Hackworth, M.S., RD, LDN. 'Also, fat helps absorb certain vitamins and helps to round out your meal.'
On the other hand, the American Heart Association continues to recommend non-fat or low-fat yogurt for heart health. If your doctor or dietitian has advised you to stick with a low-fat diet, it's important to abide by their guidance.
Once you've selected a healthy yogurt, it's time to put it to good use! With creamy texture and easy blendability, yogurt is among the most versatile foods on the planet. Enjoy it with these expert-recommended tips:
Mind the portion size. However you eat your yogurt, keep portions in mind. To balance calories and nutrient intake, Sloan recommends sticking to a standard serving of yogurt, about ¾ cup to 1 cup.
Make a . 'Adding fruit is a great way to enjoy yogurt!' says Klein. 'This will add natural sweetness, color and fiber and makes for a powerfully satiating snack.'
Use it as a topping. Sure, you can dollop yogurt on savory dishes like tacos and chilis—but Altman-Traub encourages using it on sweeter foods like pancakes or waffles, too.
Make it a dip. Hackworth says she enjoys adding spices and seasonings to transform yogurt into an easy, protein-packed dip for veggies.
Use it in baking. 'Yogurt tenderizes the protein in flour, resulting in soft-to-the-bite muffins, pastries or cakes,' says Sloan. 'Its slightly acidic flavor adds a bit of tang.'
Yogurt is undeniably a healthy food, but the ingredients it contains can either elevate or detract from its overall nutritional impact. A product with a pile of added candy pieces and falling short on protein won't offer the same nutritional benefits as a low-sugar variety made from high-protein milk.
When making a selection at the store, be sure to turn tubs around to compare nutrition facts labels and ingredient lists. They tell the true story of yogurt's healthfulness, providing details about protein, sugar, fat and micronutrients.
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