Yogurt parfait health benefits: Yogurt is usually marketed as a healthy food. However, added sugar and flavorings added to many yogurts can alter their health-promoting properties.
This is one of the causes that selecting between all the choices in the grocery retailer yogurt aisle may be complicated.
Follow this information to discover out what to look for and what to keep away from when shopping for more healthy yogurt choices.
Table of Contents
Always learn the label
Reading the label is an important first step when deciding what food to purchase. This is as a result of understanding the label is important to realizing what’s actually in your food.
If you recognize what to look for, the label can inform you numerous about every yogurt.
Ingredient listing
Although all yogurts begin out as plain yogurt, by the time they make it to the refrigerated part of the retailer, they will contain various added ingredients, like sugar, artificial flavors, dyes, stabilizers, and preservatives.
When possible, select a yogurt with few ingredients. They should include milk, the bacterial cultures used to flip milk into yogurt, and not much else. If you eat nondairy-based yogurt, the same holds true — make it possible for your ingredient listing includes as few items as possible.
Ingredients are listed by weight, so keep away from yogurts which have sugar listed close to the prime. Better but, simply keep away from all yogurts which have any kind of added sugar on the ingredient listing.
Sugar may be listed under many different names, including:
- sucrose
- high fructose corn syrup
- fruit juice
- cane sugar
- agave nectar
Nutrition facts
The nutrition facts on the label may give you some of the most particular data.
The serving size and calories per serving are listed at the prime. The nutrition facts can also inform you what number of carbs, fat, protein, and sugar are in every serving.
Note that there could also be more than one serving per container, that means there are extra calories too.
In the previous, the nutrition label didn’t distinguish added sugar from naturally occurring sugar, which might make it difficult to inform how much sugar had been added.
However, labeling pointers have recently changedTrusted Source in order that by mid-2021, the grams of added sugar per serving should also be listed on labels.
The nutrition data will also inform you how much calcium and vitamin D every yogurt serving contains.
Ideally, your yogurt will contain vitamin D and a big half of your day by day calcium wants. This will likely be listed as p.c of Daily Value (% DV) on the label.
SUMMARY
Reading the label is the very first thing you should do when selecting a yogurt. The nutrition facts and ingredients listing can inform you numerous about what’s in your yogurt.
Limit added sugar
The major ingredient that may flip yogurt from a more healthy food right into a much less healthy one is added sugar.
The common American’s intake of added sugar increased from 4 pounds (1.8 kilograms) per year in 1700 to over 150 pounds (68.2 kilograms) per year by the early 2000s (1).
Current statistics from the Centers for Disease Control and Prevention discover that adults ages 20 years and older on common eat 17 teaspoons of sugar day by day (2Trusted Source).
By race/ethnicity, on common, non-Hispanic Black adults eat 19 teaspoons, 17 teaspoons for non-Hispanic white adults, 16 teaspoons for Hispanic adults, and 10 teaspoons for non-Hispanic Asian adults (2Trusted Source).
Sugar-sweetened beverages, such as sodas, fruit drinks, and sports activities drinks, are the major supply of added sugar; about 49% of adults drink one day by day (3Trusted Source).
However, processed foods with added sugar can include sweetened yogurts and assist contribute to complete sugar intake.
Eating added sugar in extra has been linked with the improvement of many health conditions, including:
Although yogurt already contains some pure sugar in the kind of lactose (milk sugar), some food companies add sugars to give it a sweeter taste.
Plain yogurt sometimes contains round 9–12 grams of carbs per cup (245 grams), but the same amount of flavored or sweetened yogurt can simply contain 30 or extra grams for the same serving size (6Trusted Source, 7Trusted Source, 8Trusted Source).
When deciding on yogurt, the better choice is to decide brands with the least sugar per serving. This means as little as possible over the round 7 grams per cup (245 grams) that’s already current from lactose.
Typically, the best alternative is obvious, unflavored yogurt. But when you don’t like plain yogurt, there are some things you’ll be able to try instead.
One choice is to sweeten it your self together with your favourite fresh fruit.
You can also make your individual chia seed yogurt to make plain yogurt much less tart. And, as a bonus, you’ll get extra protein, fiber, and healthy fat with the chia seeds. Simply mix 2 cups (473 mL) of yogurt with 1.5–2 tablespoons (22–30 mL) of chia seeds and let it sit in a single day in the fridge.
SUMMARY
Added sugar can reduce the benefits of an in any other case healthy food. Choose plain yogurt when possible and at all times learn the label to discover out if sugar has been added.
Low fat vs. full fat
Dairy-based yogurt may be made from whole, low fat, or fat free milk.
While low fat or fat free dairy could also be lower in calories, reduced fat yogurt sometimes contains extra sugar, which is added to compensate for the loss of flavor from fat. So when you select low fat yogurt, make sure to look for one with out added sugar.
Full fat yogurt is also accessible. Although it does contain extra calories than plain low fat yogurt, that doesn’t essentially make it a much less healthy alternative. In reality, the fat found in full fat dairy products could also be useful.
Dairy products contain some naturally occurring trans fat. They are not like the trans fat found in some processed foods that will have negative health results.
Dairy fat, particularly conjugated linoleic acid (CLA), can provide some health-promoting benefits, including:
- reducing the risk of heart disease (7)
- reducing body fat and inflammation (7, 8Trusted Source)
- improving blood sugar management (9)
- preventing most cancers cells, in accordance to animal studies (7)
Both plain unsweetened low fat and full fat yogurt may be healthy. You can select which kind to eat primarily based in your dietary habits, food preferences, and calorie goals.
SUMMARY
Yogurt may be made from reduced fat or full fat milk. Reduced fat yogurt is simply lower in calories if it has no added sugar. Both may be more healthy selections.
Look for reside cultures
Healthy probiotic bacteria are used to make yogurt. They flip the milk sugar (lactose) into lactic acid, which causes the yogurt to taste sour.
These probiotic bacteria, usually referred to as “live cultures” in yogurt, can provide many health benefits. Although analysis on probiotics is still in the early phases, studies counsel that they could:
- improve signs of lactose intolerance (10)
- stimulate the immune system (11Trusted Source)
- significantly reduce signs of depression (12Trusted Source)
- reduce the risk of antibiotic-associated diarrhea in children and adults (13Trusted Source, 14Trusted Source)
- improve signs of irritable bowel syndrome (15Trusted Source, 16)
Other analysis has found that probiotic yogurts might assist lower cholesterol, blood sugar, and blood pressure (17Trusted Source). Eating yogurt with probiotic Bifidobacterium might also assist improve constipation in adults, although results are mixed (18Trusted Source, 19).
All yogurts contain these reside cultures at first, since they’re the ingredient that turns milk into yogurt. However, the probiotic content material of yogurts can range drastically relying on a number of factors, including packaging strategies and storage conditions.
To get the most benefits out of your yogurt, select the one with the most probiotics. However, it may be hard to inform how much every yogurt choice contains.
The International Dairy Foods Association (IDFA) presents a “Live and Active Cultures” seal for yogurts that contain 100 million cultures (bacteria) per gram at the time of testing. This is the seal: Image Source: IDFA.
The IDFA states that some yogurts might contain reside and lively cultures with out carrying the seal (20). Getting the seal can price hundreds of {dollars}, and brands might decide to go with out it, even when they meet the {qualifications}.
The most important factor is to keep away from yogurts which were heat handled, or pasteurized after the probiotics are added. Pasteurization kills the bacteria, which should be alive to profit you. These yogurt labels should say “heat treated after culturing” (19).
SUMMARY
Probiotics are the friendly bacteria that flip milk into yogurt. Look for yogurts with the “Live and Active Cultures” seal and keep away from these which were pasteurized after production.
Which kind is better?
There are many alternative types of yogurt accessible. Here’s how the totally different varieties examine.
Greek, nondairy or common yogurt?
Greek yogurt is at present a big development in yogurt. It differs from traditional yogurt as a result of it’s strained extra times, eradicating some of the whey and lactose.
This offers Greek yogurt about twice as much protein as traditional yogurt and round half the carbs (21Trusted Source). It’s a terrific choice as a filling snack and for those that are lactose intolerant.
However, this implies Greek yogurt is also sometimes larger in calories and fat and contains much less calcium than traditional yogurt.
Like different types of yogurt, many brands are also full of added sugar.
Dairy-free yogurts, such as soy or coconut yogurt, have also grow to be popular. Because they’re plant-based, they’re much lower in fat than traditional yogurt and don’t contain lactose.
These are perfect selections for vegans and people with lactose intolerance. However, they don’t naturally contain much calcium, so make sure to test the label for a model with added calcium and vitamin D.
Greek yogurt, nondairy, and common yogurt can all be healthy choices, but none are essentially more healthy than the others.
Organic or not?
To carry the USDA organic seal, milk should be from cows fed with natural, non-GMO feed and not handled with antibiotics or growth hormones.
However, whether or not natural foods are better is extremely debated, and the use of GMOs and growth hormones in dairy farming stays extraordinarily controversial.
The nutritional content material of natural versus standard foods is controversial as properly, though there do seem to be variations when it comes to natural dairy.
For instance, studies have found that natural milk has a better fatty-acid profile and larger beta carotene, vitamin E, and iron content than conventional milk (21Trusted Source, 23Trusted Source).
However, it also seems that natural milk is lower in the minerals selenium and iodine (24Trusted Source).
Interestingly, these variations are almost certainly due to variations in the diet of the cows. They don’t essentially rely upon whether or not the farming practices have been natural or standard (23Trusted Source, 25).
Overall, it’s hard to say if natural actually is better than standard when it comes to nutritional and health benefits.
SUMMARY
Greek yogurt has extra protein and fewer carbs, while dairy-free yogurt tends to have much less fat and no lactose. Organic yogurt could also be richer in certain nutrients, but it’s lower in others.
A few yogurts to try
There are many types of yogurts to try. Here are a number of examples of healthy choices.
Stonyfield Organic
Stonyfield Organic is an efficient model when you like to purchase natural. All of their yogurts are natural, and they’ve many alternative products to select from.
They provide grass-fed, whole milk yogurt, Greek yogurt, and a Smooth & Creamy line.
If you favor flavored yogurt, their fruit-flavored Greek yogurts are all nice selections.
However, most of their different fruit-flavored yogurts do contain added sugar.
Siggi’s
Siggi’s is one other good instance of more healthy yogurt. Their skyr, a kind of yogurt from Iceland, is rich in protein.
Their plain yogurt comes in nonfat, low fat, and whole milk varieties. The nonfat yogurt has solely two ingredients: milk and reside lively cultures.
This yogurt doesn’t have vitamin D added. However, with 16 grams of protein per serving and 4 complete grams of sugar in the nonfat model, it’s still a good selection.
Since Siggi’s flavored yogurt contains added sugar, plain is the healthiest choice.
Fage Total Plain
Fage is a great alternative for those that take pleasure in Greek yogurt.
Like Siggi’s, the Fage Total Plain line of yogurt contains solely milk and a spread of reside cultures. It is also accessible in full fat, 2%, and 0% varieties.
However, since it’s a Greek yogurt, the calcium content material is lower than common yogurt could be, at about 20% of your day by day wants. It also doesn’t contain added vitamin D.
Still, it’s a more healthy alternative.
But, like the different brands, stick to the plain varieties. The model’s flavored or fruit-added yogurts contain lots of added sugar.
SUMMARY
There are many brands of more healthy yogurt for you to try. Choose varieties with low or no added sugar and a brief listing of ingredients.
When selecting a healthy yogurt, much less is extra (Yogurt parfait health benefits)
When it comes to yogurt, keeping it healthy means keeping it easy.
Try to decide a yogurt that has few ingredients and as little added sugar as possible. Plain and unsweetened yogurt is best. Apart from that, most selections are up to private desire.
With these tips, you’ll be able to really feel assured that the yogurt you decide is a more healthy and extra nutritious alternative.
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Pros:
- Gut Cheerleader: Yogurt is like the motivational speaker for your gut, introducing good bacteria that keeps your digestive system doing the happy dance. Say goodbye to stomach grumbles; it’s a gut party! 🎉🍦
- Calcium Showoff: Got a bone to pick with weak bones? Yogurt is your calcium superhero. It’s like sending your bones to a spa day – strong, happy, and ready for any calcium catwalk. 💪🦴
- Protein Pal: Yogurt is not just a snack; it’s a protein-packed party favor. It’s like inviting the muscle-building crew to your body’s VIP section. Time to flex those yogurt-induced gains! 💪🍨
- Immune System Defender: Yogurt is the superhero cape for your immune system. Packed with probiotics, it’s like having a shield that wards off germs. Colds and flus, meet your match! 🦸♂️🥄
- Snack-time Savior: When the snack cravings hit, yogurt is the superhero in a cape. It’s like the rescuer of late-night cravings – low in calories and high in satisfaction. Move over, unhealthy snacks! 🌙🥣
Cons:
- Sugar Surprise: Not all yogurts are created equal. Some have more sugar than a candy store, sneaking in like a sugary ninja. It’s like thinking you’re having a healthy snack, but your taste buds are at a sweet carnival. 🍭🤹♀️
- Lactose Lament: For the lactose-intolerant crowd, yogurt can be a bit of a rollercoaster. It’s like wanting to join the dairy party but realizing your stomach didn’t RSVP. Lactose-free might be your golden ticket. 🎢🚫
- Calorie Conundrum: While yogurt is a snack superstar, watch out for those fancy flavored ones. They might be higher in calories, playing hide and seek with your weight-loss goals. It’s like a sneaky calorie ninja. 🕵️♂️🍓
- Texture Tango: Some folks just can’t handle the yogurt jig. It’s like expecting a smooth dance, but your taste buds are doing the cha-cha. If the texture is a deal-breaker, maybe yogurt isn’t your dance partner. 💃🤔
- Pricey Parade: The fancier yogurts can throw a party for your taste buds but also your wallet. It’s like hosting a yogurt feast with a side of financial surprise. Budget-friendly options might be the VIP pass your bank account needs
People also ask:
Are yogurt parfaits good for you?
Absolutely! Yogurt parfaits are like the rockstars of snacks – tasty and surprisingly good for you. Picture this: creamy yogurt, dancing with crunchy granola and a rainbow of fresh fruits. It’s a party in your mouth! The yogurt brings the protein punch, granola adds the crunch, and fruits sprinkle the fun. Think of it as assembling a tiny edible masterpiece. Sure, watch out for sneaky sugary toppings; they’re like party crashers. But with the right ingredients, a yogurt parfait is a guilt-free fiesta. So, grab a spoon, dive into the parfait paradise, and let the delicious healthiness begin! 🥄🍓✨
Is yogurt parfait good for stomach?
Absolutely! A yogurt parfait is like a soothing symphony for your stomach. The creamy yogurt brings in those friendly probiotics, working like tiny superheroes to keep your belly happy. It’s like a spa day for your digestive system – calming and refreshing. The parfait party also includes the fiber-packed granola, doing a gentle scrub for your gut. Think of it as a stomach massage, but way tastier. However, beware of sugary toppings; they’re like mischief-makers at the spa. Choose wisely, and your stomach will thank you for the parfait pampering. So, let the belly bliss begin – one spoonful at a time! 🥄🍯💆♂️
Is a yogurt parfait a good lunch?
Absolutely! A yogurt parfait for lunch is like a culinary rebel – breaking the monotony of regular meals with a tasty rebellion. It’s a parfait revolution against the usual sandwich routine. Packed with protein from the yogurt and a crunch from granola, it’s a lunchtime adventure for your taste buds. But hey, watch out for the sweet seductress – too much sugar in the toppings can turn your rebel lunch into a dessert dilemma. Consider it a parfait power move that’s light, satisfying, and leaves room for an afternoon snack encore. So, grab that parfait spoon and embark on a lunchtime rebellion! 🥄🍇🎉