Yogurt is a tasty breakfast or snack food and a way to get calcium and a dose of probiotics, gut-friendly bacteria that help keep your gut healthy. Gut health is important for the health of your immune system, since 70% of your immune system resides in your gut. Yogurt is also an post-workout food, being less processed than a protein shake. It’s easy to consume just pull off the lid and you’ve got instant post-workout recovery fuel with protein and carbohydrates to help your muscle repair and rebuild glycogen.
Enjoying a serving of yogurt each day is a healthy practice if you choose your yogurt wisely. But did you know there are ways to make yogurt even healthier and more nutritious? Let’s look at ways to do that.
Choose Low-Sugar Yogurt
Much of the commercial yogurt you buy at the supermarket contains added sugar. That’s especially true of flavored yogurt. Avoid the sugar trap. Look for a brand of yogurt that contains only enough added sugar to offset the tartness. Most yogurt contains 6 or 7 grams of carbohydrates from lactose, which is milk sugar. So, you can’t avoid natural sugar in yogurt, but stay away from ones with lots of added sugar. If you’ve just completed a workout, you can tolerate a little more sugar but it’s best to get that sugar from natural sources like fruit. The reality? Some yogurts have more sugar than a candy bar, especially ones with fruit on the bottom.
Try Greek Yogurt
Greek yogurt has some benefits and one drawback over non-Greek yogurt. The Greek version has double the protein and half the carbohydrates. The downside is Greek yogurt has around half the calcium of regular yogurt. Still, if you’re trying to add more protein to your diet, Greek yogurt is an excellent choice.
Icelandic yogurt, also available at many supermarkets, is also a good choice if you’re eating yogurt for protein. It’s higher in protein than standard yogurt. Explore both options and decide which you enjoy most. An added benefit of Greek and Icelandic yogurt is the higher protein content makes it more satisfying.
Choose a Probiotic-Rich Yogurt
Yogurt is beneficial because it seeds your gut with gut-friendly bacteria for a healthier gut microbiome. However, the quantity and viability of probiotics in yogurt vary. One way to ensure the yogurt you’re buying has probiotics is to check for the International Dairy Foods Association (IDFA) seal on the package. Yogurts earn this seal when they have at least 100 million bacterial cultures per gram. So, seeing this seal is some reassurance you’re getting probiotics.
Upgrade Your Yogurt with Fruit, Nuts, or Cocoa Powder
Why not supercharge your yogurt? You can make yogurt tastier and more nutritious by adding fruits, nuts, and seeds to your next bowl of yogurt. By adding fruit, like berries, to yogurt, you add natural sweetness. This means you don’t have to buy flavored yogurts with their added sugar. You can even puree the berries in a blender before adding them to yogurt. It’s a better option than buying yogurt with a layer of sugary fruit puree on the bottom.
All berries have health benefits, but wild blueberries are a standout source of antioxidants and one of the most nutrient-dense plant foods. They’re also rich in anthocyanins, compounds with anti-inflammatory activity. You can buy wild blueberries in the frozen food section of some natural food markets.
How about adding a little crunch to your yogurt? Nuts and seeds will add more crunch, along with vitamins, minerals, and phytonutrients with antioxidant activity to your morning yogurt. Walnuts are an excellent choice, as they’re rich in plant-based omega-3s and fiber. Chia seeds, ground flaxseed, and hemp seeds are other omega-3 rich sources of crunch for your next serving of yogurt.
If you like chocolate yogurt, don’t buy it pre-packaged. Make your own by stirring in a little raw cacao powder for a yummy chocolatey flavor that supplies your body with flavonoids with antioxidant activity and the mineral magnesium. Plus, raw cacao is beneficial for cardiovascular health, as it helps reduce inflammation and blood pressure.
Plant-Based Yogurt
If you have lactose intolerance, as many adults do, plant-based yogurt is a way to get probiotics without the lactose. As the name implies, plant-based yogurt combines the health benefits of dairy yogurt with the creaminess, tartness, and consistency of regular yogurt. Most plant-based yogurt contains added calcium, fiber, and protein, so you can get some of the same health benefits without the unpleasant digestive symptoms that lactose causes. It’s still important to choose wisely and look for one that’s low in added sugar.
You can find plant-based yogurt made from almond, coconut, oat, cashew milk, and more. The number of options available continues to expand, and it’s easier to find ones lower in sugar these days. You can also add plant-based yogurt to smoothies. Try blending frozen bananas, berries, and oatmeal yogurt together for a tasty and nutritious breakfast or dessert.
The Bottom Line
Yogurt can be a yummy breakfast treat or snack but choose wisely and avoid brands that contain lots of added sugar. Rather than buying flavored yogurt, buy plain or vanilla and add your own taste and nutritional enhancements like berries, nuts, and seeds. You can pack a lot of nutrition into a container of yogurt. Experiment with different combinations of fruit, nuts and seeds, and you can enjoy a different taste sensation every time you eat yogurt. Enjoy!
References:
- “Yogurt – Harvard T.H. Chan School of Public Health.” hsph.harvard.edu/nutritionsource/food-features/yogurt/.
- “Yogurt Benefits, Health & Nutrition Facts, & More.” 07 Mar. 2007, webmd.com/diet/features/benefits-of-yogurt.
- “Is Yogurt Good for You? – Cleveland Clinic.” 09 Nov. 2020, health.clevelandclinic.org/is-yogurt-good-for-you/.
- “Yogurt and gut function | The American Journal of Clinical ….” academic.oup.com/ajcn/article/80/2/245/4690304.
- “Definition & Facts for Lactose Intolerance | NIDDK.” niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/definition-facts.
- “Yogurt, whole milk, plain nutrition facts and analysis..” nutritionvalue.org/Yogurt%2C_whole_milk%2C_plain_nutritional_value.html
- “Greek Yogurt vs. Regular Yogurt: What’s the Difference?.” 22 Jun. 2020, https://www.healthline.com/nutrition/greek-yogurt-vs-yogurt.
- “54 Nuts and Seeds Highest in Omega 3s – myfooddata.” https://tools.myfooddata.com/nutrient-ranking-tool/Omega-3/Nuts-and-Seeds/Highest.
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