Yogurt.. Healthy snack or not?!? How do you pick the right one?!!

Posted: January 24, 2014 in Just Blogging
Tags: , , , , , ,

ad0cc4719bc375d3e287339ec5250128

Morning all amazinggg my blog followers!:) Hope y’all are having a great week! With the weekend looming in the very neer future I have to start my meal planing and grocery list for my once a week trip. One thing I’m determined to get on top of before I go is yogurt! Its soo weird normally I’m very into knowing what everything is I buy, whats in it, health benefits or even if it’s just down right not healthy. Yogurt is one thing I have not really researched. I think it’s because I’ve never really liked it but I know its something I should try to eat everyday. It’s normally my afternoon snack. Now my question is what one’s are really good for you and which ones are not? Yesterday my husband noticed that the one I was eating had artificial sweetener in it. It was a pretty major “Fail” moment for me. I try not to eat any artificial sweetener. It was one of the last things on the ingredients list so it didn’t have allot but still its prompted me to research this topic! SOO on to what I found!

The Dirt on Yogurt

Yogurt can be a low-cal way to get protein and calcium, but choose the wrong kind, and you could eat a container with nutritional content similar to that of ice cream.

Pick low-fat varieties, with at least 6 grams of protein. Greek yogurt have more protein per serving than plain yogurt, but full-fat Greek yogurt can contain up to 18 grams of saturated fat.

Also check for sugar. “Oftentimes sugar is off the charts in yogurt,” Gans says. Aim for less than 20 grams of sugar per serving. Choose a version that has lower sugar, between 6 and 12 grams, like plain yogurt, then add your own sweet fruits.

The good news is yogurt is low in sodium.

Greek Yogurt Vs. Regular Yogurt: Which Is More Healthful?

First, to be clear: Both Greek and regular yogurt, in their plain, nonfat or low-fat forms, can be part of a healthful diet. They’re low in calories and packed with calcium and live bacterial cultures. But our Mediterranean friend—which is strained extensively to remove much of the liquid whey, lactose, and sugar, giving it its thick consistency—does have an undeniable edge. In roughly the same amount of calories, it can pack up to double the protein, while cutting sugar content by half. Those are “two things dietitians love,” says Dawn Jackson Blatner, a registered dietitian and author of The Flexitarian Diet. “For someone who wants the creamier texture, a little bit of a protein edge, and a sugar decrease, going Greek is definitely not all hype.” And it’s really got a following: In the past five years, Greek yogurt sales nationwide have skyrocketed, likely because it satisfies consumers’ needs for health, convenience, and taste, according to Nielsen, a global marketing and advertising research company.

Protein. Greek yogurt is high in protein, which helps promote fullness. A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. That makes it particularly appealing to vegetarians, who sometimes struggle to get enough of the nutrient. An identical serving of regular yogurt, on the other hand, provides just 9 grams, meaning you may feel hunger pangs sooner.

Carbohydrates. Going Greek is a smart choice for low-carb dieters. It contains roughly half the carbs as the regular kind—5 to 8 grams per serving compared with 13 to 17. Plus, the straining process removes some of the milk sugar, lactose, making Greek yogurt less likely to upset the lactose-intolerant. Remember, however, that “both types of yogurt can contain high amounts of carbs if they’re sweetened with sugar or another sweetening agent,” says Kari Hartel, a Missouri-based registered dietitian. “No matter which type you choose, opt for yogurt with less added sugar.”

Fat. Be wary of Greek yogurt’s fat content. In just 7 ounces, Fage’s full-fat Greek yogurt packs 16 grams of saturated fat—or 80 percent of your total daily allowance if you’re on a 2,000-calorie diet. (That’s more than in three Snickers bars.) Dannon’s regular full-fat yogurt has 5 grams of saturated fat in an 8-ounce serving. Saturated fat raises total and “bad” LDL cholesterol levels, increasing the risk for heart disease. Read nutrition labels carefully. If you’re going Greek, stick to low-fat and fat-free versions.

Sodium. A serving of Greek yogurt averages 50 milligrams of sodium—about half the amount in most brands of the regular kind. (Low-sodium versions of regular yogurt are available.) Too much salt can boost blood pressure and increase the risk of other heart problems. The federal government’s 2010 Dietary Guidelines urge Americans to cap sodium at 2,300 milligrams a day, or 1,500 milligrams if they’re older than 50, African-American, or have hypertension, diabetes, or chronic kidney disease.

Calcium. Regular yogurt provides 30 percent of the federal government’s recommended daily amount. Greek yogurt loses some of its calcium through the straining process, but still packs a wallop. A 6-ounce cup typically supplies about 20 percent of the daily recommendation. If you’re still worried about calcium intake, load up on milk, seeds, and almonds, says Sarah Krieger, a registered dietician and spokeswoman for the American Dietetic Association.

Okay so even after that. How do I chose the healthiest one?!? I already had picked a greek yogurt b/c of how much we workout I wanted the extra protein and I still failed. 😦

1. Keep it simpleTo make yogurt, all that’s needed is milk and two live bacterial cultures, Lactobacillus bulgaricus and Streptococcus thermophilus, which turn the milk into yogurt via fermentation. “Beyond that, a few added extras for flavor, like a little sugar or some fruit, are fine,” Kaufman says. Steer clear of products that have long lists of ingredients with things you can’t pronounce or wouldn’t expect to see in yogurt, like hydrogenated oils and artificial sweeteners.-

2. Look for good bugs-Probiotics—good bacteria similar to the ones living in your digestive tract—are yogurt’s key ingredient. These beneficial bugs have been shown to help with digestion and gut health. But surprisingly, not all yogurt sold in stores actually contains “live and active cultures,” as the bacteria in yogurt are known. Some companies heat-treat yogurt after culturing, which kills off bacteria, both good and bad, to make it more shelf-stable and reduce tartness.

3.Make calcium count-Yogurt is a stellar source of bone-building calcium, but the amount can vary from brand to brand. Aim for one that has at least 15 percent of the daily value for calcium; the yogurts on our list contain anywhere from 15 to 35 percent.

4. Do a sugar check-Trying to cut back on added sugar? Don’t rely only on the number of grams listed on the label. Yogurt has a fair amount of naturally occurring milk sugar, aka lactose (about 9 grams in a 6-ounce container of plain regular yogurt, and about 7 grams in Greek yogurt), and the sugar figure includes both natural and added sugars. Our shortcut: Avoid any product that lists sugar as the first or second ingredient.

5. Beware of fake fruit- Adding your own fresh fruit to plain yogurt is always a healthy choice. But sometimes you want the convenience of yogurt with fruit already added. Make sure you see actual fruit on the list of ingredients, ideally before any added sugars, Kaufman advises. “Otherwise it probably just contains a mix of sugar and food coloring or vegetable juice,” she say

6. Read labels carefully- Luckily, it’s easy to tell if your yogurt includes probiotics. The National Yogurt Association has created a Live & Active Cultures seal for products that contain significant amounts of L. bulgaricus and S. thermophilus. (These two bacteria, in particular, must be used in order for a product to be called “yogurt,” per federal regulations. You might see additional cultures listed, but the research on their health benefits is still emerging; a yogurt that contains more cultures isn’t necessarily better for you.) Not every company chooses to carry the seal, so you can also look for “Live and Active Cultures” on the label or L. bulgaricus and S. thermophilus in the ingredient list. If a product has been heat-treated after culturing, the company is required to say so on the label.

The winners for the top 3??

1. Stonyfield Farm Plain Organic Low Fat Yogurt

2. Plain 0% Fage Greek Yogurt

3. Chobani 0% Yogurt

A couple of the worst?

1. Yoplait Greek Yogurt (Yep that’s the one I was getting)

2. Honey flavor Dannon Greek Yogurt

Question of the day!!!

Do y’all have a favorite yogurt? Which one and why?

images (4)

Comments
  1. Laurel says:

    Nice post! I have trouble picking out yogurts that I like and are good nutritionally. Most of them are filled with a TON of sugar, so it can be pretty tricky picking out ones. That’s crazy about Fage’s greek yogurt. Most people just assume that greek yogurt is great for us, but there’s no way that 16g sat fat can be good for us.

  2. keljanke says:

    Nice post!! Yogurt can be such a good thing to eat if you pay attention to what’s in it. I hate chonani actually because they are so sweet!! I definitely prefer adding my own sweetener like honey, organic jams or just berries to my yogurt. Sugar is hidden in you many things we eat. Nice topic! Thanks for sharing!

  3. rachelaugh says:

    I haven’t eaten yogurt since I started with the paleo/primal plan. It just never was something I felt I NEEDED, and couldn’t fulfill with an alternative.

    When I did eat it…it was always plain greek with a bit of honey and I’d stir in some fruit.

  4. jochenkr says:

    I pick yoghurts that are organic and that the farmers really benefit from. Just plain yoghurts with 3.8% fat. I add fruits and honey and get the healthiest nutrition available. Please don’t ever buy any products by Dannon or Nestlé or Kraft…they are evil companies.

  5. sweatingforit says:

    I used to eat Greek Gods full fat plain yogurt, but I find yogurt just doesn’t agree with me. Have you ever tried making your own yogurt? I’ve heard it’s pretty easy and I’ve seen several recipes on Pinterest.

  6. Great post, Greek yogurt is a staple in my own diet and many of my clients.

  7. Anonymous says:

    Good post. I tend to go with Chobani as a quick post workout breakfast snack before I head to work or as soon as I get to work. I like the protein count and low sugar. The yoplait and other dessert like yogurt flavors can’t taste that good without some the negatives. If you want dessert, just eat dessert.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s