Yogurt can be part of a healthy diet for kids and adults as it is rich in protein and contains calcium and potassium. Some yogurts also contain live bacteria cultures, or probiotics, which benefit the gut and the digestive system.
There is a plethora of choices at the grocery store when it comes to yogurt, so what kind should be bought?
- The Dietary Guidelines for Americans recommends that less than 10% of a person’s total calories each day comes from saturated fat. Low-fat or fat-free yogurt can help consumers stay within this recommended range.
- In the category of flavor, plain yogurt is recommended in the article since added sugar is a common ingredient amongst fruited and flavored varieties. Toppings such as your own fruit, vanilla, or cinnamon can be added to plain yogurt. “Sugar” will still be listed on the Nutrition Facts label on plain yogurt, because, although no sugar is added, the yogurt contains lactose. Lactose is the naturally occurring sugar found in milk.
- What are the differences between Greek yogurt and traditional yogurt? Greek yogurt is thicker, creamier, and smoother than traditional yogurt because it undergoes a straining process. Greek yogurt also has more protein, less calcium, and less lactose. In both types, bacteria cultures help break down the lactose. Furthermore, those who are lactose-intolerant may find yogurt as an easier-to-digest dairy food. Greek yogurt may be tolerated better since there is less lactose to digest.
- If a person cannot or chooses not to consume dairy, there are plant-based alternatives to yogurt on the market. The article encourages consumers to pick an alternative fortified with calcium and vitamin D. Fortified soy-based yogurt has the closest nutrition profile to dairy-based yogurt. Products made with coconut milk or almond milk are lower in protein.
After the consumer has bought the yogurt, it is ready to be enjoyed. The article provides some creative tips.
- Yogurt can be mixed with other ingredients to make a dip.
- Sweeten yogurt that is low in added sugar or has no added sugar using fresh or frozen fruits.
- Mix yogurt with other ingredients to create a quick and satisfying breakfast bowl.
- Yogurt can be blended with other ingredients to create a calcium-packed smoothie.
- Combine yogurt and milk to enjoy as a beverage.
- Plain yogurt can be used as a substitute for sour cream in many recipes.
- A yogurt and granola coated banana can be frozen to make a popsicle.
The type of yogurt (fat-free, low-fat, frozen, plant-based) will vary its nutritional composition. Dairy recommendations for specific age groups can be found using MyPlate.
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