Reviewed by Dietitian Kelly Plowe, Ms, Rd
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Key points:
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Yogurt can be a great addition to your diet if you know what to look for (and what to avoid).
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Experts offer sources that offer proteins and probiotics while low in added sugar.
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Dietary fats from dairy products (such as yogurt) may not be as problematic as it was once thought.
As for yogurt, it is easier to say that some products are inherently healthier than others. Bathtub with ordinary Greek yogurt, for example, is far from something that is browled with brownies and has a suspicious taste like ice cream. However, there is more than choosing good for yogurt than you can expect-and smart marketing can add an extra layer of insecurity. Meanwhile, the debate over fat fats against low -fat dairy products continues to add to confusion.
Do you want to choose a creamy treat that will really handle your body? We asked five nutrition experts for their best tips for identifying healthy acids. Here’s what they had to say.
What to look for in yogurt
Protein
Although you do not need to overdo it with protein, this macro has a lot of health merit. “Protein is essential for muscle repair and helps you maintain full, while maintaining a healthy metabolism,” says Lauren Klein, MS, RDN. It just happens that yogurt can make a great choice to increase protein intake. Many yogurts are loaded with things!
Before purchasing, look for a yogurt protein content by scanning its nutritional label. Yogurt with 10 grams or more (per serving) is considered high proteins as it provides 20% of the daily value of 50 grams.
Remember that the type of milk and style of yogurt can lead to a major difference in protein content. “Yogurt made from real milk is a good source of high quality protein,” says Colleen Sloan, PA-C, RDN. A serving bath with high-protein milk yogurt such as Icelandic Skyr, for example, usually contains three times larger than the protein of yogurt in almond milk.
Low added sugar
This is good advice, it doesn’t matter What Food you choose: Check the added sugars before consuming. Providing it on sweet things can put the “injury” in “yogurt”, as too much sugar in the diet can increase the risk of chronic illnesses, says Klein. How much is it too much? The American Heart Association recommends that men limit intake to 9 teaspoons (36 grams) added sugars a day, and women should strive for less than 6 teaspoons (25 grams) per day. “Eating sweetened yogurt can often make you go beyond these recommendations without realizing it,” says Klein.
Ingredients such as pieces of cookies, sprinkling and chocolate are easy to notice, of course, but check the labels to determine what you get. Even harmless fruit yogurts can get more than their sweetness from added sugars than real fruits. “You can seek usually yogurt instead of flavored yogurt to help you limit the added sugar, and then add a few fresh fruits such as fruits or bananas,” suggests Melissa Altman-Thrube, MS, RDN, LDN.
Live and active crops
Every yogurt is made with bacterial strains, but in some cases heat treatment kills them during processing, which means that they no longer provide benefits.
To make sure you choose the yogurt with the digestive health impetus of probiotics, look for the “living and active crops” by the National Yogurt Association, recommends Andrea Balentin, MS, CNS, LDN. This print means that the yogurt brand has at least 100 million crops per gram at the time it is produced, she says. “These beneficial bacteria maintain digestion by helping to destroy food and increase the absorption of nutrients while filling in healthy gut microbes.”
High -nutrient content
Did you know that calcium is not the only mineral yogurt? Yogurt can also be a source of phosphorus, vitamin B12, riboflavin and potassium. Sloan recommends checking the labels for the presence of these important minerals. “These nutrients contribute to bone health, energy metabolism and the overall adequacy of nutrients.”
Appropriate fat content for your needs
For years, health directions for dairy foods have focused on choosing versions with a lower fat content when possible. But today’s current studies show that milk fats are not the weed that was once considered. “Depending on your dietary goals, both low in fat and full milk, yogurt can be a healthy choice,” says Sloan. “Studies show that neither products with whole -fat nor low -fat dairy products are associated with weight gain.”
If you enjoy the wealth of high fat yogurt, it can be a good choice to promote feelings of satisfaction and satiety. “Keeping a little fat in yogurt helps him to taste creamy without excess sugar,” says Kerry Hacwart, MS, RD, LDN. “Also, fats help to absorb certain vitamins and help to round your eating.”
On the other hand, the American Cardiac Association continues to recommend unkind or low -fat yogurt for heart health. If your doctor or nutritionist advises you to stick to a low fat diet, it is important to follow their directions.
Tips for enjoying yogurt
Once you have chosen healthy yogurt, it’s time to use it well! With creamy texture and easy mixing yogurt is one of the most universal foods on the planet. Enjoy these tips recommended by experts:
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Keep in mind the size of the portionS However, eat yogurt, keep in mind the portions. To balance the calories and intake of nutrients, Sloan recommends sticking to standard yogurt service, about ¾ cup to 1 cup.
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Make a perfume with fruit and yogurt. “Adding fruit is a great way to enjoy yogurt!” Says Klein. “This will add natural sweetness, color and fiber and make a powerful saturated breakfast.”
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Use it as a topping. Of course, you can remove yogurt on spicy dishes such as taco and chilis-but Altman-Trab encourages to use it on sweeter foods such as pancakes or waffles.
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Make it immersion. Hakurte says he is glad to add spices and spices to turn yogurt into an easy, protein -packed immersion for vegetables.
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Use it when bakingS “Yogurt offers the protein in the flour, leading to soft to bite muffins, sweets or cakes,” says Sloan. “Its slightly acidic taste adds a little tang.”
Bottom line
Yogurt is undeniably healthy foods, but the ingredients it contains can increase or worsen its overall nutritional effects. Product with a pile of added candy and protein falling will not 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 rotate the baths around to compare the labels of the facts of eating and the lists of ingredients. They tell the true story of yogurt health, providing details of protein, sugar, fats and trace elements.
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