Do Their Claims Hold Water
As most people on a keto diet already know fat is not the enemy! Fat can keep you full and satiated longer than a product with a higher carb count.
Thats because fat prevents a spike in blood sugar unlike high carb yogurts that are mainly sugar. On a keto diet we want to lower spikes in insulin to keep blood sugar stable and regulated. It will prevent diabetes and an overworked pancreas.
So, yogurts like low fat greek yogurt may claim added health benefits because they are in low calories, but actually may be hindering your weight-loss by hindering your ability to feel full.
Choose A Healthy Yogurt
The type of yogurt that’s best for you will depend on your health goals, daily calorie intake and any health conditions that limit your diet such as diabetes or high cholesterol. Harvard Health Publishing says you should opt for a high-protein yogurt with as little sweetener as possible. Common yogurt sweeteners include sugar, high-fructose corn syrup, fruit juice concentrate and honey.
Another thing to look for in low-carb yogurt is added ingredients that can make you feel bloated or cause other digestive issues like diarrhea. Some brands add thickening agents to improve the texture of the yogurt, but these can upset your stomach. If you get a stomachache after eating yogurt, check the ingredients to identify any thickeners that might not agree with you.
Read more:The 6 Best Yogurts and 4 to Avoid
Which Lower Sugar Greek Yogurts Are The Best
Im immediately suspicious when I see something labeled as less because it implies a couple of things:
As a yogurt super-consumer and nutritionist, Im all too happy to take a closer look at the various offerings for less sugar Greek yogurt to see what all the fuss is about. Not only do I love eating yogurt, I think its one of the healthiest foods around.
Which less sugar or low-sugar, Greek yogurts, are the best ? I, along with my two kids, completed the following sort-of-scientific evaluation to help you decide which one you might like. And yes, we definitely know which one we like best.
Since most people that buy Greek yogurt do so for the greater protein content, theres a table of nutrition information below for your enjoyment.
Finally, its worth noting what type of sweetener these yogurts use. Traditionally, youd expect good ol sugar to be the source of sweetness. However, some yogurts use non-nutritive or artificial sweeteners to achieve little/no added sugar status.
less, low, or no sugar added
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Forager Project’s Unsweetened Vanilla Bean Cashewmilk Yogurt
PER 5.3 OZ: 110 calories, 7 g fat , 5 mg sodium, 9 g carbs , 3 g protein
If you’re not a fan of almond milk, cashews offer a creamier alternative. This yogurt from Forager Project combines cashews and coconut for a buttery base, with no added sugar, and the vanilla bean makes it a perfect pairing with fresh fruit.
$5.99 at Ralph’s
Why Care About Added Sugars
The American Heart Association published a scientific statement entitled, “Dietary Sugars Intake and Cardiovascular Health” with the recommendation that people limit added sugars intake in an effort to help curb the obesity epidemic as well as lessen the risk of cardiovascular disease. The recommendation boils down to a daily intake of not more than:Men: 9 teaspoons or less of added sugarWomen: 6 teaspoons or less of added sugar
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Is Yoghurt Good For You
The answer is sometimes yes, sometimes no.
At its simplest, yoghurt contains milk and live cultures that cause the milk to ferment, creating a distinctive sour taste. But modern commercial yoghurts can have extra ingredients such as sugar, cream, thickeners, gums, starches and flavours.
So how do you choose a healthy yoghurt from the plethora of products in the supermarket chiller? Here’s what you need to consider.
“The healthiest yoghurt choice is low- or no-fat plain yoghurt,” says Kate Gudorf, an accredited practising dietitian and spokesperson for the Dietitians Association of Australia.
If you’re buying flavoured yoghurt, Gudorf recommends trying to find one with less than 12g of sugars per 100g.
“Natural or plain yoghurt has around 6g of sugars per 100g due to the naturally occurring carbohydrate lactose. Anything above 6g will be added sugar, generally in the form of fruit puree, juice concentrates and sugar,” she says.
And if you want to sweeten it yourself, simply add some chopped fresh fruit.
Calcium is a major health drawcard, but there are wide variations in calcium levels in different yoghurt products. “This often comes down to the difference in processing methods,” says Gudorf, “as some manufacturers add extra milk solids, which add calcium. Others, such as strained Greek yoghurt, remove liquid whey, which reduces calcium levels.”
Danone Oykos Strawberry Yogurts
Salt: 0.13gPrice: £2.00 for 4 pots x 110g at Tesco
Verdict: Despite their fruit content, Danone arent the healthiest yogurts out there. Plus theyre not too friendly on the purse either. Save these for a once-in-a-while dessert, rather than a between-meal snack.
Dr Sana Khan says, These do contain quite a bit of sugar. There is a protein content and fat content combined, then this should not cause an insulin surge and therefore from a diet perspective, it isnt the worst choice in terms of blood sugar balance. However, the sugars and fat present are far from ideal. The fruit aspect may falsify this being a healthy option.
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Trimona Bulgarian Superfood Yogurt
PER 5 OZ: 110 calories, 7 g fat , 55 mg sodium, 9 g carbs , 5 g protein
Another newcomer, Trimona Bulgarina superfood yogurts contain antioxidant-rich lacuma, which adds sweetness, along with monk fruit sugar that won’t spike your blood sugar. Depending on the flavor, you’ll get superfoods like maca, chlorella, spirulina, acai, and turmeric mixed ina nice upgrade to your typical plain yogurt.
$42.79 at Instacart
Yq By Yoplait Plain Yogurt
Finally, one other low-sugar option is YQ by Yoplait Plain Yogurt coming in at just 1g of sugar and 2g of net carbs! I havent had the chance to give this one a try yet, but plan to soon! Yoplait does have other flavors of the YQ yogurt, however, they are sadly not keto-friendly so be sure and stick with the plain version.
YQ by Yoplait Plain Yogurt Serving Size 5.3oz | 100 Calories | 3g Fat | 2g Total Carbs | 0g Fiber | 1g Sugar | 17g Protein | 2g Total Carbs
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Whats So Great About Yogurt: Probiotics
One of the great health benefits of yogurt is that it is often filled with probiotics.
Probiotics are live microorganisms that are intended to have health benefits, explains the National Institute of Health.
Probiotics are a category of bacteria that are beneficial to your health. More specifically, when eaten, probiotics contribute to the community of beneficial bacteria in your gut that affects many aspects of your health.
For example, explains the NIH, bacteria that are normally present in our intestines help digest food, destroy disease-causing microorganisms, and produce vitamins. Large numbers of microorganisms live on and in our bodies. Many of the microorganisms in probiotic products are the same as or similar to microorganisms that naturally live in our bodies.
Wallaby Organic No Sugar Added Aussie Greek Yogurt Strawberry Rose
PER 5.3 OZ: 120 calories, 5 g fat , 50 mg sodium, 9 g carbs , 11 g protein
As the name states, there’s no added sugar here. “The sweet taste of this product comes from natural fruit sugars , i.e. it’s naturally sweet,” says Norton. “It also contains live and active cultures another praiseworthy feature that can help with gut health.”
$1.25 at Whole Foods via Amazon
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Which Yogurt Has The Least Amount Of Sugar
4.9/5RANKED: These are the yogurts with the least sugar
- Siggi’s: 9 g.
- Maple Hill Creamery: 8 g.
- Chobani Simply 100: 8 g.
- Stonyfield YoKids: 8 g.
- Yoplait Greek 100 Calories: 7 g. Rebecca Harrington/Tech Insider.
- Dannon Light & Fit Greek: 7 g. Rebecca Harrington/Tech Insider.
Simply so, what is the healthiest type of yogurt?
While this list is by no means exhaustive, here are a few types of yogurt that are healthy choices.
- Stonyfield Organic. Stonyfield Organic is a good brand to choose if you like to buy organic.
- Dannon All Natural. Dannon’s All Natural line of yogurts is a good example of healthy yogurt.
- Fage Total Plain.
Secondly, is low sugar yogurt good for you? Yogurt can be a healthy source of carbohydrates, protein, fat, and good bacteria. However, yogurt also can be loaded with added sugar or artificial sweeteners, and if you have diabetes, it’s important to keep an eye on your intake.
Also question is, which low fat yogurt has the least sugar?
The 7 Best Low-Sugar Yogurts, According to Dietitians
- Plain Non-Fat Icelandic Style Yogurt.
- Less Sugar Madagascar Vanilla & Cinnamon Greek Yogurt.
- Oikos Triple Zero Vanilla Greek Yogurt.
- Total 2% Milkfat Plain Greek Yogurt.
- Strained Orange & Ginger Non-Fat Yogurt.
- Plain Organic Cream-On-Top Yogurt.
Is Activia yogurt healthy?
Greek yogurtthan regular yogurtGreek yogurthealthythan regular yogurt
Prefer To Make Your Own Low
If you want to make a big stash of your own low-carb yogurt, all you need is some milk, a little bit of low-carb, store-bought yogurt , this recipe, and a stove top.
Thing is, it’s Its hard to determine the exact calorie count and carb content when making your own yogurt, so Id actually recommend making coconut yogurt instead, says Brown.
For coconut yogurt, you need just one can of unsweetened, full-fat coconut milk, two probiotic capsules, and this recipe.
Worst Yogurt For Sugar Content: Total Greek 0% Fat Free Yogurt With Honey
Calories: 106 kcal per 100gFat: NoneSugar: 18.8g highest sugar amount!Salt: 0.08gPrice: £1 for 170g from Tesco
Verdict: Despite containing only the tiniest trace of fat and saturated fat as its aptly named, Total Greek 0% Fat Free Yogurt with Honey has the highest amount of sugar in the seventeen yogurts we tested. However, Total is high in protein, so youll probably find itll satisfy you for longer than some other pots.
Dr Sana Khan says, The fat free aspect is quite misleading. Often when fat is removed, it is replaced by sugar as is in this case. Making something low in fat isnt necessarily healthier and in this case will be more of a reason to result in an insulin surge meaning you are likely to crave for another sugar rich food a few hours later.
Be Sugar Smart With Yoghurts
The choice of yoghurts available today on the shop shelf is huge. Choosing the healthiest yoghurt is often difficult as you will see 0% fat, Fat Free, Diet Yoghurt, Sugar Free, Reduced Sugar and other versions but what do they all mean and how do I choose the healthiest option for me.
Diabetes Ireland in conjunction with UL dietetic students developed a new resource to help people make healthier choices when selecting yoghurts to eat.
The short video explains the differences between the various Yoghurt options, what the branding means, what to look for on the label which together will enable you to make the best choice of yoghurt for you.
To access the Healthy Yogurts video, see
SUGARIn 2015 the WHO published guidelines on sugar intake for adults and children saying that no more than 10% of a persons energy should come from free sugars. To maintain health, this equates to
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Steer Clear Of Flavored Varieties
In general, Greek yogurt is the best choice in terms of protein and carbs. Flavored yogurt, on the other hand, has no place in a healthy diet. Loaded with sugar and food additives, it’s nothing but junk food in disguise. Most brands contain Red #40, Blue #1 and other synthetic dyes that affect brain function, alter the gut flora and promote tumor growth.
Flavored yogurt tastes so great for a reason. It’s often made with high fructose corn syrup, neosugar, antifoaming chemicals and other potentially toxic ingredients that enhance its flavor. High fructose corn syrup, for instance, is just as unhealthy as sugar. This sweetener has been linked to obesity, metabolic disorders, Type II diabetes, stroke and heart disease.
Because this type of yogurt is higher carbs, it also delivers more calories per serving. Some varieties are just as high in calories as ice cream or cake. If you care about flavor, add fruit, stevia or raw honey to plain or Greek yogurt. However, beware that its sugar content will increase.
Beside sugar, flavored yogurt may contain high fructose corn syrup, synthetic dyes and other chemicals than affect health and well-being. Some varieties are just as high in sugar and calories as a chocolate bar.
Healthiest Yogurts At A Glance
The healthiest yogurt overall is St Helens Farm Low Fat Goats Milk Yogurt. As well as having the lowest sugar content of all the yogurts we evaluated, it also has the second lowest calorie count . It also scores well in fat and saturated fat as it only has trace amounts.
Best yogurt overall: St Helens Farm Low Fat Goats Milk Yogurt
Best yogurt for sugar content: St Helens Farm Low Fat Goats Milk Yogurt
Best yogurt for saturated fat content: Danone Light and Free Greek Style Peach Passion Fruit Yogurt
Muller Crunch Corner Toffee Hoops comes in as our least healthiest yogurt overall. With 16.8g of sugar per portion, it also has the highest calorie content of all the yogurts we reviewed.
Worst yogurt overall: Muller Crunch Corner Toffee Hoops
Worst yogurt for sugar content: Total Greek 0% Fat Free Yogurt with Honey
Worst yogurt for saturated fat content: Perle de Lait Coconut Yoghurt
With the help of nutritionist Dr Sana Khan, weve compared different varieties of yogurt ranging from kids favourites like Munch Bunch and Petits Filous, well-known healthy yogurt brands like Onken and Danone, to other favourites like Greek yogurt, so you know which healthiest yogurts to bulk buy and those to leave on the shelf.
For an all round healthy breakfast, opt for a low-calorie Weetabix and a dollop of St Helens Farm Low Fat Goats Milk Yogurt.
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Alpro Soya Strawberry Yogurts
Price: £1.50 for 4 pots at Sainsburys
Verdict: With 163 calories, this is definitely one of the most calorific yogurts we tested but that doesnt necessarily mean its bad. Its sugar content isnt as high as some of the more kid-focused offerings, but its still up there among the highest. So while it may be deliciously creamy, the Perle de Lait coconut might not be the best choice if youre after a healthy snack.
Dr Sana Khan says, Sugar content is slightly less here which makes this an average option.
Recommended Sugar And Carb Intake
Ultimately, whichever yogurt you choose to eat should fit within the dietary guidelines that apply to you. Recommended daily calorie intake depends on your age and activity level, so the best yogurt for weight loss won’t be the same for everybody.
Health.gov’s Dietary Guidelines for Americans, 2015-2020, recommends that carbohydrates make up 45 to 65 percent of your daily calorie intake, but this may be different if you’re following a low-carb diet.
Carbs are important macronutrients because they break down efficient energy sources that your body uses for fuel. However, not all carbs are created equal. The carbohydrates found in whole grains and vegetables are much better for you nutritionally than carbohydrates from added sugar.
The American Heart Association strongly recommends limiting your intake of added sugars every day. For women, they recommend an added sugar intake of not more than 100 calories per day, or around 6 teaspoons. For men, the recommendation is not more than 150 calories per day, which is around 9 teaspoons.
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Is Greek Yoghurt Healthy
Greek yoghurt is generally considered to be highly nutritious, helped in part by its association with the heart-healthy Mediterranean diet.
Traditionally it was made by straining out the liquid whey, which concentrated its protein content. The resulting thick and creamy product is often higher in fat and protein than other natural yoghurts.
But in fact there’s no requirement in Australia for Greek-style yoghurt to be made in a certain way or contain particular ingredients. And in our review of 22 Greek yoghurts, the amounts of beneficial nutrients varied widely.
Wondering Why Different Yogurts Have Different Amounts Of Carbs
Different brands and types of yogurt end up with different carb counts for a couple of reasons.
For one, the carb count in different varieties of yogurt is a result of the different straining processes.
Remember that liquidy lactose-containing part of regular yogurt Keatley mentioned? While you leave that sugary liquid in regular yogurt, you strain it out to make Greek yogurt , he explains. That’s why Greek yogurt is more tart, firmer in texture, and lower in sugar than regular yogurt.
Plus, different brands might add different amounts of sugar to the milk they use to make yogurt. They might also add sugars after-the-fact for extra sweetness or flavor, explains dietitian Keri Gans, RD, author of The Small Change Diet.
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