Understanding Healthy Yogurt Choices

Yogurt can definitely enhance your diet if you choose wisely—some options are clearly healthier than others. For instance, plain Greek yogurt is a much better pick than a dessert-like variety filled with brownies. Yet, selecting a nutritious yogurt involves more than just recognizing obvious differences. It’s also tricky because of clever marketing, and the ongoing debate around the benefits of full-fat versus low-fat dairy adds to the confusion.

To help sort through the options, we consulted five nutrition experts for insights on how to spot healthier yogurts. Here’s what they shared.

What to Look For In a Yogurt

High Protein Content

While you don’t have to go overboard, protein is quite important. It plays a key role in muscle repair and helps you feel fuller, which is beneficial for maintaining a healthy metabolism. Yogurt is a convenient way to increase your protein intake, with many varieties offering significant protein content. Before purchasing, check the nutrition label—you’re aiming for at least 10 grams per serving, which contributes to your daily protein needs.

It’s also worth noting that the milk type influences protein levels. Yogurt made from real milk usually provides higher quality protein. For example, Icelandic skyr has about three times the protein compared to yogurt made with almond milk. Nonetheless, some plant-based yogurts, like those made from soy, can also offer a decent protein boost.

Low Added Sugar

Regardless of the food, it’s wise to check for added sugars. Excessive sugar intake can lead to health concerns, so be cautious. The American Heart Association suggests men limit added sugars to 9 teaspoons and women to 6 teaspoons daily. Sweetened yogurts can push you over these limits without you even noticing. Many seemingly harmless fruit yogurts draw sweetness from added sugars rather than real fruit, so looking for plain options and adding fresh fruit is a smart strategy.

Live and Active Cultures

All yogurt contains bacteria, but some processing methods might destroy these beneficial strains. To pick a yogurt that supports digestive health, seek the “Live & Active Cultures” seal from the National Yogurt Association. This ensures the yogurt contains a good amount of active cultures at the time of manufacture, aiding digestion and nutrient absorption.

High in Essential Nutrients

Yogurt is often recognized for its calcium, but it also provides potassium, vitamin B12, and riboflavin, which are crucial for various bodily functions. Check the labels to ensure you’re getting these important nutrients that support bone health and energy metabolism.

Appropriate Fat Content for Your Needs

Past dietary advice favored low-fat dairy products, but recent studies suggest dairy fat is not as detrimental as once thought. Depending on individual dietary preferences, both low-fat and full-fat yogurts can be healthful. These options won’t necessarily cause weight gain either. Whole-milk yogurt offers richness that can lead to feelings of satisfaction, while helping absorb certain vitamins. However, if your health guidelines recommend low-fat, it’s best to follow that advice.

Tips for Enjoying Yogurt

Now that you’ve found a nutritious yogurt, let’s look at ways to enjoy it!

• Mind the portion size: Keep an eye on servings, aiming for about ¾ to 1 cup to maintain balanced nutrient intake.
• Make a fruit and yogurt parfait: Adding fresh fruits brings natural sweetness and fiber, creating a more fulfilling snack.
• Use it as a topping: Yogurt can enhance both sweet and savory dishes, from pancakes to tacos.
• Make it a dip: With some spices, yogurt becomes a protein-rich dip for vegetables.
• Use it in baking: Yogurt tenderizes baked goods, adding a nice flavor and texture.

The Bottom Line

Yogurt is undoubtedly healthy, but its benefits hinge on the ingredients. A yogurt loaded with added sugars and lacking protein won’t deliver the same nutritional advantages as a low-sugar, high-protein option. When you’re at the store, take a moment to compare nutrition labels and ingredient lists—they give you a clear picture of a yogurt’s healthfulness, revealing details about protein, sugar, fat, and other essential nutrients.