We’ve got more options than ever when it comes to yogurt, but this can also make choosing which one to buy confusing. The key steps to selecting a healthy yogurt are below.
TYPE
Greek, regular, and nondairy yogurts: All three are healthy types and have different uses. Greek is thicker and higher in protein due to being strained more than regular yogurt. Nondairy is good for those with dairy or lactose allergies or sensitivities.
INGREDIENT LIST
A pretty short list: Yogurt is made of milk and bacterial cultures so they don’t need to contain much else.
PACKAGING
“Live and active cultures”: Make sure you see these words since bacteria need to be alive to benefit the body. Some yogurts may undergo pasteurization after the bacteria cultures are added, which kills them.
FAT
Choose lower-fat or full-fat: The amount of fat in dairy products, particularly with live cultures, appears to have little impact on cardiovascular health. Avoid fat-free, which usuallyhave added fillers.
SUGARS
Watch added sugars: This is a little tricky since yogurt contains natural sugars from milk, but many have sugars added. For a 5- to 8-ounce serving, natural sugars account for 10 to 15 grams sugar. If total sugar is >22 grams there’s likely added sugar.
PROTEIN
≥ 5 grams per serving: Amount doesn’t necessarily determine healthfulness in yogurt, so lower protein isn’t a deal-breaker. However, protein can provide satiety, particularly when used in smoothies.