Marketing
of yogurt as a healthy food is common. The health-promoting qualities of many
yogurts can be changed, though, by the flavoring and added sugar.
This
is one of the reasons it can be difficult to choose from all the yogurt options
at the grocery store.
It
can be challenging to decide which yogurt is best for you because there are so
many options at the grocery store.
Here
are some Suggestions on How to Pick Yogurt that's Best for your Health
Always
Check the Label
When
choosing which food to buy, reading the label is a crucial first step. This is
due to the fact that reading the label is crucial to understanding what is
actually in your food. Each yogurt's label contains a wealth of
information if you know what to look for.
Ingredient
Listing
All
yogurts begin life as plain yogurt, but by the time they reach the refrigerator
section of the store, they may have been flavored with sugar, artificial
flavors, dyes, stabilizers, or preservatives.
Pick
a yogurt with a limited number of ingredients whenever you can. The only other
things that should be in them are milk and the bacterial cultures that are used
to transform milk into yogurt. Make sure your ingredient list contains as few
items as possible if you consume yogurt that isn't dairy-based.
Avoid
yogurts that have sugar listed near the top of the ingredient list because
ingredients are listed by weight. Better yet, just stay away from any yogurt
that has added sugar of any kind listed in the
ingredient
list.
There
are numerous names for sugar, including:
• Sucrose
• high fructose corn syrup
• Fruit Juice
• Cane Sugar
• Agave Nectar
Nutrition Facts
Some
of the most specific information can be found in the nutrition facts on the
label.
The
serving size and calories are listed at the top. You can find out how many
carbohydrates, fat, proteins, and sugars there are in each serving by
consulting the nutrition facts. Be aware that there might be more than one
serving in each container, which means there are also more calories.
It
used to be challenging to determine how much sugar had been added because the
nutrition label did not differentiate between naturally occurring and added
sugar.
The
grams of added sugar per serving must now also be listed on labels as a result
of recent changes to labeling which take effect in the middle of 2021.
You
can find the amount of calcium and vitamin D in each serving of yogurt in the
nutrition information.
Ideally,
your yogurt will supply a significant portion of your daily calcium
requirements as well as vitamin D. On the label, this will be indicated as a
percentage of Daily Value (percent DV).
What is Greek yogurt? Is it a Healthier Choice?
A
type of yogurt called Greek yogurt has been strained to give it a creamier and
thicker consistency.
It
contains more protein than regular yogurt. It works well in place of sour cream
in dips because of its creamier texture. It is a wise choice if you want to
increase the protein in your diet. Similar to regular yogurt, choose low-fat
varieties and ones with little to no added sugar.
Reduce
the Amount of Sugar You Add
Added
sugar is the main component that can change yogurt from a healthier food to a
less healthy one.
The
amount of added sugar consumed annually by the average American rose from 4
pounds (1.08 kilograms) in 1700 to over 150 pounds (68 point 2 kilograms) in
the early 2000s.
Adults
aged 20 and older currently consume 17 teaspoons of sugar per day on average,
according to statistics from the Centers for Disease Control and Prevention.
In
terms of race/ethnicity, non-Hispanic Asian adults consume 10 teaspoons on
average, compared to 19 teaspoons for non-Hispanic Black adults, 17 teaspoons
for non-Hispanic white adults, 16 teaspoons for Hispanic adults, and 17
teaspoons for white non-Hispanic adults.
The
majority of added sugar comes from sugar-sweetened beverages like sodas, fruit
drinks, and sports drinks; about 49 percent of adults consume one daily.
Yogurts
with added sugar are one example of processed foods that increase daily sugar
intake.
Numerous
health conditions, such as, have been linked to excessive added sugar
consumption.
•
Obesity.
•
Diabetic condition.
•
Heart conditions.
•
A metabolic condition.
•
Liver illness.
Although
yogurt already contains some natural sugar in the form of lactose (milk sugar),
some food manufacturers add sugars to make it taste sweeter.
On
average, plain yogurt has 9–12 grams of carbohydrates per cup (245 grams), but
the same amount of flavored or sweetened yogurt can easily have 30–plus grams
of carbohydrates.
The
least sweetened yogurt brands are the better choices when making your
selection. This translates to adding no more than the approximately 7 grams of
lactose per cup (245 grams) that are already present.
Unflavored,
plain yogurt is typically the best option.
There
are a few alternatives you can try if you dislike plain yogurt, though.
One
choice is to use your preferred fresh fruit as the sweetener.
To
lessen the tartness of plain yogurt, you can also create your own chia seed
yogurt. Additionally, the chia seeds will provide you with extra protein,
fiber, and good fats. Put together a simple mixture of 2 cups (473 mL) of
yogurt and 1 point 5-2 tablespoons (22-30 mL) of chia seeds, and refrigerate it
overnight.
What
Other Varieties of Yogurt Exist?
•
Kefir - is a live probiotic beverage made from fermented milk.
Although it naturally has a tart flavor, you can also find it in a variety of
flavors; just make sure to read the label carefully for any added sugars.
•
Skyr
- is a thicker version of Greek yogurt that is made by straining dairy. In
comparison to regular yogurt, it contains more protein. Look for yogurt
varieties with less fat and added sugar, just like regular yogurt.
•
Yogurt drinks - are yogurts with a drinkable, thinner
texture. They can be useful options for people who are always on the go, but be
sure to search for varieties that have no or little added sugar.
Investigate
Current Cultures
Yogurt
is made using probiotic bacteria that are good for you. They convert the
lactose in milk into lactic acid, giving yogurt its acidic flavor.
These
"live cultures" in yogurt, which are probiotic bacteria, have a
number of health advantages. Studies indicate that probiotics may: even though
research on them is still in its early stages.
•
reduce lactose intolerance's symptoms.
•
boost your immune system.
•
notably lessen depression's symptoms.
•
lessen the chance of both children and adults developing antibiotic-associated
diarrhea.
•
lessen irritable bowel syndrome symptoms.
Probiotic
yogurts may aid in lowering cholesterol, blood sugar, and blood pressure,
according to additional research. Adult constipation may be alleviated by
consuming yogurt containing the probiotic Bifidobacterium, but results are
conflicting.
These
live cultures are the component that transforms milk into yogurt, so they are
initially present in all yogurts. However, a number of variables, such as
packaging strategies and storage conditions, can significantly alter the
probiotic content of yogurts.
Pick
the yogurt with the most probiotics to reap the most health benefits. The
amount of each yogurt option can be difficult to determine, though.
Yogurt
that tests positive for 100 million cultures (bacteria) per gram is given the
"Live and Active Cultures" seal by the International Dairy Foods
Association (IDFA).
Some
yogurts may contain live and active cultures even though they don't have the
IDFA seal, according to the organization. Even if brands meet the requirements,
getting the seal can cost thousands of dollars, so they may decide to forego
getting it.
A
heat-treated or pasteurized yogurt that has probiotics added should be avoided
at all costs. The bacteria must be alive for them to be of any use to you, and
pasteurization kills them. These yogurt labels should read "heat treated
after culturing."
Can
Lactose Intolerant People Consume Yogurt?
Milk
typically contains a lot more lactose than yogurt. This is because lactose is
broken down by the bacteria that aid in the fermentation of milk into yogurt.
Yogurt is often consumed by those who cannot tolerate milk without experiencing
any digestive issues.
Do
you Recommend Probiotic Yogurt to me?
It's
up to each individual whether they choose to purchase probiotic-fortified
yogurt. Probiotics are sometimes added to some yogurts by the producer.
Probiotics might aid in maintaining the health of your digestive system, but
more research is required to determine exactly how much and what kind of
probiotics are helpful. Probiotic yogurt is generally safe to consume and can
be incorporated into a healthy diet. Notably, probiotic-free yogurts are also
healthy food options.
Low-fat
Versus Whole fat
Whole,
low-fat, or fat-free milk can be used to make yogurt with a dairy base.
While
dairy products with low or no fat content may have fewer calories, reduced fat
yogurt frequently has more sugar added to it to make up for the flavor that the
lower fat content causes to be lost. So, if you choose low fat yogurt, be sure
to look for one without added sugar.
Yogurt
that is full of fat is also an option. Although it does contain more calories
than plain low-fat yogurt, that does not necessarily make it a less healthy
choice. In fact, it's possible that the fats in full-fat dairy products are
advantageous.
Some
trans fats are found naturally in dairy products. They are unlike the trans
fats found in some processed foods that may have negative health effects.
Dairy
fat, namely conjugated linoleic acid (CLA), can offer some health-promoting
benefits, including:
•
Reducing the risk of heart disease.
•
Reducing body fat and inflammation.
•
Improving blood sugar management.
•
According to studies on animals, battling cancer cells.
Both
plain unsweetened low fat and full fat yogurt can be healthy. Depending on your
dietary practices, food preferences, and calorie objectives, you can decide
which to eat.
5 Different Ways to Eat Yogurt
1.
Layer plain yogurt with fruit, and sprinkle with nuts, seeds and high-fibre
breakfast cereal to make a parfait. Add cinnamon, nutmeg, and sweeten with a
little maple syrup or honey if needed.
2.
Top whole grain pancakes and waffles with yogurt and fruit.
3.
Make a yogurt dip or spread. Drain plain yogurt until it is thick or use plain
Greek yogurt. Add lemon, garlic and grated cucumber and season to taste. This
dip is great for dipping vegetables or as a spread for wraps and pitas.
4.
Whip up a smoothie with yogurt and frozen fruit (like berries or mango chunks).
Or make a yogurt popsicle for the kids. Try this recipe: Layered Yogurt Pops.
5.
Substitute yogurt for mayo or sour cream for a lighter salad dressing.
Read: 21 Top Pharmaceutical Companies in Nigeria - New Update
Final
Thought
Yogurt
is a good source of calcium, protein and other nutrients. When choosing yogurt,
look for lower fat varieties and ones with no or less added sugar.
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