What Is the Healthiest Yogurt? A Quick-Reference Guide

If you've recently shopped the yoghurt aisle, you may have noticed that there are more options than ever before. While flavoured and Greek yoghurts have been popular for decades, dairy-free yoghurts are now available to consumers to meet their specific dietary needs.

Yogurt has a plethora of health benefits, whether you prefer a rich, whole milk Greek variety or a vegan, soy-based brand.

Yogurt's Health Benefits

Yogurt, a nutrient-dense fermented food that boasts calcium, B vitamins, and the same amount of protein and fat as the milk it's made from, has been a staple in Mediterranean diets for thousands of years. It's also one of the few foods high in probiotics (also called live active cultures).

Yogurt's Health Benefits

Other advantages of the favourite food:

.Yogurt may help improve gut health, according to research. It promotes a healthy microbiome and may help relieve symptoms of conditions such as IBS and diarrhoea.

.Some evidence suggests that probiotics found in yoghurt can help boost your immune system and reduce chronic inflammation.

.Natural calcium, potassium, and vitamin D (if fortified) make it an excellent food for bone and tooth health.

.Yogurt is high in protein and can help with weight loss if you choose low-fat and no- or low-sugar varieties. The combination of protein and carbohydrates keeps you full.

Yogurt Varieties

Most yoghurt, like other fermented foods, is cultured from cow's milk, though it can also be made from goat's milk. Microorganisms are now used by manufacturers to ferment nondairy milks such as coconut, almond, and soy into yoghurt.

Here's a breakdown of how the various varieties compare:

.To remove the whey, Greek yoghurt is strained (liquid). Because this step concentrates the protein, Greek yoghurt contains up to twice as much protein as non-Greek varieties (and less sodium and carbohydrates). Greek yoghurt has a richer, creamier flavour and can be used in place of mayonnaise and sour cream.

.Because traditional yoghurt is not strained, its consistency is looser and more liquid than Greek yoghurt.

.Vegan yoghurt is made from plant-based ingredients like peas, soy, coconut, cashews, oats, and almonds. No added sugar, plenty of protein, and live, active cultures are the best options.

.Frozen yoghurt is a hit-or-miss proposition. Some are higher in fat and sugar than regular ice cream. Check the label for sugar and fat content, and keep in mind that not all frozen yoghurts contain live, active cultures. You can also stay away from these fatty treats by making your own healthier version.

A Yogurt Buyer's Guide

Not all yoghurts are the same. Some are high in fat and sugar (look out, whole milk caramel apple!). Others are high in sodium and low in protein.

There are a few ingredients to look for on labels to determine whether a yoghurt belongs in your cart or back on the shelf:

.Cultures that are alive and active. The term "live and active cultures" refers to the beneficial organisms that ferment pasteurised milk into yoghurt. This seal guarantees that at the time of manufacture, the product contains at least 100 million cultures per gramme (cultures may diminish in potency over time).

.Protein. The best yoghurts are high in protein, which helps you feel fuller for longer. A cup of plain, low-fat yoghurt contains 5 to 10 grammes of protein, whereas a cup of Geek yoghurt contains 13 to 20 grammes. A healthy yoghurt should contain more protein per serving than sugar.

.Sugar. Unfortunately, flavoured yoghurts frequently contain more than 20 grammes of added sugar. That's a lot — dietary guidelines recommend that women consume no more than 24 grammes of added sugar per day, and men consume no more than 36 grammes. Keep in mind that yoghurt contains naturally occurring sugar (3-13 grammes depending on how it's strained). There are no added sugars in plain, unflavored yoghurt.

While yoghurt is delicious on its own, there are numerous ways to elevate it. Incorporate fresh fruit, unsweetened applesauce, toasted nuts and seeds, or even fresh herbs. Isn't it sweet enough? Consider using sugar (4 grammes of sugar per teaspoon), honey (6 grammes of sugar per teaspoon), or maple syrup to add sweetness (5 grammes of sugar per teaspoon).

You can even include yoghurt in your cooking. It has the ability to make baked goods moist and flavorful. A simple frosting of plain Greek yoghurt and powdered sugar works well. Yogurt is also a natural meat tenderizer and a great base for sauces like tzatziki.