How to Choose the Best Yogurt for You
How to Choose the Best Yogurt for You
It’s an understatement to say there are a lot of choices in the yogurt section of the grocery store. In general, yogurt has a “health halo,” meaning that it has the perception of being a healthy food. However, nutrition differs among yogurt brands, and some choices are better than others.
Let’s review some easy tips for choosing the right yogurt for you.
Probiotics. Select a yogurt with live and active cultures, which indicate the presence of gut-healthy probiotics.
Dairy or non-dairy. Eating dairy or not is a personal choice. Dairy and non-dairy yogurts differ in flavor, texture, cost and nutrient content.
Plain. Opt for plain yogurt if you plan to pair it with other ingredients in overnight oats or a smoothie.
Added sugar. Compare added sugar content across flavors and brands of sweetened yogurt. On the Nutrition Facts panel, look at the “added sugars” line specifically, not just “total sugars.” Yogurt contains the sugar lactose, so even plain yogurt will have some total sugar.
Classic vs. Greek. Classic yogurt has a thinner consistency than Greek yogurt, which is thick because it is strained. Greek yogurt also has a tangier flavor and is typically higher in protein than classic yogurt.
Protein. Compare protein content across types of yogurt, especially non-dairy yogurt, which is typically lower in protein than dairy yogurt. To craft a more filling meal or snack, top yogurt with nuts or seeds.
Total fat and saturated fat. Dairy yogurt is offered as nonfat (0% fat), low-fat (2% fat) and whole milk (5% fat). As the fat content increases, the yogurt becomes richer and creamier. Review the Nutrition Facts panel to see the % Daily Value of total fat and saturated fat. The Dietary Guidelines for Americans advise limiting saturated fat intake to under 10% of daily calories. Depending on what it’s made from, non-dairy yogurt may have both saturated and unsaturated fat. A yogurt’s fat content should be evaluated within the context of your whole way of eating. Learn more about dietary fats here.
Choose the yogurt that works best for you, prioritizing one with live and active cultures to benefit gut health.
