Discover the Healthiest Yogurt: Insights from a Dietitian You Can Trust!

You don’t need to be a nutrition expert to choose a healthy yogurt. With a few tips, you can find yogurts that are good for you and avoid those that aren’t.

We spoke to Mindy Haar, PhD, RDN, a nutrition expert, to help us understand what to look for in yogurt.

What Makes Yogurt Healthy?

Yogurt is rich in protein and calcium, regardless of whether it’s made from skim or whole milk. The live cultures in yogurt act as probiotics, which are great for gut health. But not all yogurts are created equal. Many have added sugars and fillers, so it’s crucial to check the label.

To cut down on sugar, opt for plain yogurt and add a bit of fresh fruit or natural sweeteners like maple syrup. Plain yogurt is also very versatile; you can use it in recipes as a substitute for milk or sour cream.

1. Short Ingredient Lists

A good yogurt should have just two main ingredients: milk and live cultures. If the ingredient list is long, it might contain additives that don’t add any nutritional value. Look for options without food starches, artificial colors, or flavors.

2. Watch for Added Sugars

Many flavored yogurts contain added sugars, which can spike your blood sugar levels. Always check the amount of added sugar. A yogurt should ideally have no more than 8 grams (about 2 teaspoons) of added sugar. Even seemingly healthy flavors like vanilla can sometimes have hidden sugars.

3. Pay Attention to Protein

Protein is key to feeling full and energized. Higher protein yogurts are better for snacking, especially if you want to stay satisfied longer. Some yogurts are strained, making them richer in protein, like Greek yogurt.

4. Choose Plant-Based Yogurts Wisely

For those who are dairy-free, plant-based yogurts are available but check the nutritional content. Many are low in protein and calcium unless fortified. Look for options enriched with calcium and vitamin D.

5. Be Mindful of Calories and Fat

Full-fat yogurts are back in style due to changing dietary guidelines. While these can be delicious, they are also higher in calories. Choose based on what fits your diet best.

6. Avoid Yogurts with Toppings

Yogurts that come with granola or sweets often add unnecessary sugar and calories. Instead, choose a plain yogurt and add your own toppings like fresh fruit or nuts for a healthy crunch.

Recent Trends

Currently, there’s a growing trend on social media promoting plain and low-sugar yogurts as healthier choices. Many users share recipes and tips on how to enhance plain yogurt with fruits or healthy toppings, contributing to healthier eating habits.

So next time you’re in the yogurt aisle, remember these tips. Healthy yogurt can be a part of a balanced diet, adding essential nutrients to your meals or snacks.

For more details on nutrition and ingredients, you can check out the USDA’s food database here.

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