Yogurt is well known for its various health benefits. Traditional yogurts provide a macronutrient balance of protein, fat, and carbohydrates in addition to micronutrients such as calcium, magnesium, and potassium. Although yogurt contains lactose, the amount is significantly lower than what is found in other dairy products, therefore even people who are lactose intolerant can enjoy yogurt. Healthy bacteria known as probiotics found in yogurt have been proven to aid in digestion, boost the immune system, and lower blood pressure. These probiotics have also been shown to lower levels of leptin (a hormone that regulates hunger), which indicates that consuming yogurt regularly can promote weight loss. However, not all yogurt is created equal. Many yogurts on the market are packed full of added sweeteners which negate a number of the health benefits. In order to maximize the health benefits associated with yogurt, it is important to know what you are actually consuming.
While Maroon Five may be saying “yes please” to sugar, the average consumer is not, especially if they are trying to lose weight. The carbohydrates derived from milk based yogurt are natural sugars known as lactose and galactose. There are between 12-15 grams of these sugars, which naturally occur in 6oz of plain yogurt, and 6-9 grams in Greek varieties. Any amount beyond this is considered “added sugar” and contributes to your total recommended amount of added sugar per day (roughly 25 grams/day for women; 36 grams/day for men). Common yogurt brands such as Yoplait and Active add upwards of 25 grams of sugar to a 6oz serving of fruit flavored yogurt. If you are a woman, that equals the total amount of sugar you should consume that day in one little container of yogurt. To put that in perspective, that is as much sugar as two servings of ice cream!
Below is a comparative list of popular yogurts and healthy alternatives:
For the Classic Lover of Strawberry:
EAT THIS: Siggi’s Strawberry Icelandic Skyr
Calories: 120
Sugar: 11 grams
Protein: 16 grams
NOT THAT: Dannon Strawberry Fruit on the Bottom
Calories: 130
Sugar: 22 grams
Protein: 5 grams
For Those Who Enjoy the Spice of Life:
EAT THIS: Apple Cinnamon Blended Chobani
Calories: 130
Sugar: 12 grams
Protein: 12 grams
NOT THAT:Apple Crisp Yoplait
Calories: 150
Sugar: 18 grams
Protein: 6 grams
For the One With the Sweet Tooth:
EAT THIS: Triple Zero Oikos Chocolate
Calories: 120
Sugar: 6 grams
Protein: 15 grams
NOT THAT: Yoplait Whips Chocolate
Calories: 160
Sugar: 21 grams
Protein: 5 grams
For Those Who Like to Mix-It-Up:
EAT THIS:
Dannon Light & Fit Key Lime Pie Greek Crunch
Calories: 130
Sugar: 12 grams
Protein: 11 grams
NOT THAT:Chobani Flip Key Lime Crumble
Calories: 200
Sugar: 19 grams
Protein: 12 grams
For the One On-the-Go:
DRINK THIS: Dannon Oikos Banana Crème Yogurt Drink
Calories: 110
Sugar: 11 grams
Protein: 12 grams
NOT THAT:
Activia Strawberry Banana Yogurt Drink
Calories: 160
Sugar: 25 grams
Protein: 6 grams
PRO TIP: In order to get the highest protein and lowest sugar content in a yogurt, opt for the plain, Greek variety. My personal favorite is Fage. However, plain yogurt can be a bit of an acquired taste, so if you are not a fan, try adding your own fruit or honey for added fiber and sweetness rather than buying the kind with syrup!
Fage Total 0%
Calories: 100
Sugar: 7 grams
Protein: 18 grams
Fage Total 2%
Calories: 150
Sugar: 8 grams
Protein: 20 grams