Yogurt is rich in protein, calcium, and potassium. With it's versatility, you can blend it into smoothies or shakes, create a tasty dip, or even make a frozen treat.
Yogurt comes in so many flavors and styles; low-fat, fat-free, flavored, plain, Greek, traditional, some may contain live active bacteria/ probiotics, and so much more. These options can be overwhelming and make it difficult to know which one to choose. When looking at yogurts, you want to focus on options that are low-fat or fat-free, plain and unflavored with no added sugars, Greek instead of traditional, or plant-based options that are calcium fortified with vitamin D.
What Type of Yogurt Should I Buy?
Whole milk/ Low-fat/ Fat-free: The Dietary Guidelines for Americans and MyPlate recommend low-fat or fat-free yogurts. Low-fat and fat-free dairy products are usually recommended by nutrition professions because these options reduce calorie, fat, saturated fat, and cholesterol intake.
Flavored or Plain: The main difference between flavored yogurts and plain yogurts is the amount of sugar that is added in. On the ingredient list, sugar in yogurt is commonly called sucrose, high fructose corn syrup, fruit juice, corn syrup, and agave nectar. You can skip these sneaky added sugars by choosing a plain yogurt and adding in your own flavorings, like fresh fruit, granola, and cinnamon. Keep in mind, if you are reading the nutrition facts label on plain yogurt, you will still see "sugar" listed even though it has not been added. This is because plain yogurt still contains lactose, which is a natural sugar found in milk products.
Greek or Traditional: Greek yogurt is strained, meaning that water is removed by straining the whey from the plain yogurt. This process makes the yogurt thicker and creamier when compared to traditional yogurt. The straining process also removes a majority of the sugar from whey. Another benefit from Greek yogurt is that it is lower in lactose than other yogurts due to the straining process retains all of the good bacteria. In result, lactose intolerant individuals may consume Greek yogurt with no problems.
Dairy or Plant-Based: With today's vast market of yogurts, there are many options for individuals who cannot or choose not to consume dairy. One important thing to look for in a plant-based yogurt is a calcium fortified option that contains vitamin D. Fortified soy-based yogurt has the closest nutrition profile to a dairy-based yogurt. Coconut milk-based yogurt and almond-milk based yogurt are typically lower in protein.
How Much Yogurt Should I Consume?
In general, 1 cup of milk, yogurt or soy milk or 1 1/2 ounces of natural cheese can be considered 1 cup from the dairy group on MyPlate. In addition, one cup of dairy-based fat-free or low-fat yogurt provides 30 to 45% of the daily value for calcium.
Healthy Yogurt Recipes
Peanut Butter & Jelly Bowl: 1 cup plain Greek yogurt, 1/2 tbsp. natural peanut butter, 1/4 cup diced strawberries, and 1 tbsp. chopped peanuts.
Lemon Blueberry Bowl: 1 cup plain Greek yogurt, 1/4 cup blueberries, 1 tsp. honey, 1 tsp. lemon zest, and 1 tbsp. toasted coconut.
Greek Yogurt Veggie Dip: 1 1/2 cup plain Greek yogurt, 1 tsp. garlic salt, 1 tsp. dried parsley, 1/2 tsp. dried onion powder, and 1/4 tsp. ground black pepper.
Frozen Yogurt Bites: 1 cup plain Greek Yogurt and 1 cup blueberries. Dip the blueberries in the yogurt and place onto parchment paper. Once the sheet is full, freeze for 15 minutes.
What are your favorite yogurt-based recipes?