Nutrition Articles

How to Buy the Best Yogurt

Navigate the Dairy Case with Confidence

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While food historians cannot pinpoint exactly where or when humans discovered yogurt, one thing is certain: People all over the world have eaten yogurt for centuries. Yogurt is made when cow's milk (or dairy-free soy milk) is combined with the live, active bacteria Lactobacillus bulgaricus and Streptococcus thermophilus. The mixture ferments and the microorganisms change the milk’s sugar (lactose) into lactic acid, which gives yogurt its tart, tangy flavor and firm, custard-like texture.

A Sweet Treat or a Health Food?
Yogurt is most often marketed as a delicious food that promotes health, and for good reason. Just one cup of yogurt contains about 45% of your daily calcium needs, plus other key nutrients like protein, potassium, iodine and B vitamins. It may also help to prevent osteoporosis, colon cancer, inflammatory bowel disease, high blood pressure, and yeast infections, according to some research. Yogurt may help to regulate your digestive system and boost your immune system. As an added bonus, people with mild lactose intolerance can usually enjoy yogurt (and frozen yogurt!), too.

While yogurt can be a nutritious food and tasty snack, not every yogurt is a healthy choice. In fact, many commercially prepared yogurts have as much fat and sugar as desserts, yet still masquerade as healthy treats! Read on so you can navigate the ever-growing yogurt case and see past the claims on the packages.

Fat, Flavorings and Fillers
Standing in front of the dairy case can be overwhelming. How do you choose the right yogurt for your needs (and tastes)? Here are three things to look for on the label when making your decision. (For those looking for a non-dairy yogurt alternative, soy yogurts may be just the ticket. Look for calcium-fortified varieties that contain active cultures.)

Fat Content Like milk and other dairy products, yogurts vary according to the amount of milk fat they contain. Yogurt made from whole milk must contain at least 3.25 percent milk fat. Low-fat yogurts have the same amount of milk fat as the milks from which they are made (2% and 1% milk) and fat-free yogurts are made from skim milk. Most people agree that yogurts that are higher in fat taste better, but because the standard American diet is already high in fat and calories, low-fat and fat free yogurts are the best choices for most, especially people who need to lose or manage their weight.

Flavorings Yogurt is often flavored with extracts from other foods (vanilla, coffee, or lemon), but it can contain fresh, frozen, dried or fruit or fruit preserves, too. Don't let those tiny amounts of fruit fool you—most yogurts contain a fraction of a single serving of fruit. There are two common styles of yogurt to choose from, depending on your own taste preferences: sundae and blended. Sundae-style yogurt has fruit at the bottom of the container and plain or flavored yogurt on top. Blended-style (Swiss or French-style) yogurt blends fruit and flavorings throughout plain or flavored yogurt.
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

Member Comments

  • FROGSMILE
    I make my own whole milk yogurt and strain it to get Greek style consistency. Being of a frugal nature, I use the whey in a number of ways--is that a pun or just a homonym? It makes a great addition to homemade soups as part of the liquid component. (I think it adds a pleasant tang.) In the winter, I occasionally add some to my bath for moisturizing boost. I also use it as a conditioner after shampooing my hair. It contains trace minerals which are good for plants, so I use some in watering my garden. I put some on my dog's dry food as well. - 3/19/2016 6:52:46 AM
  • If you follow these instructions for making yogurt you will be disappointed. The yogurt will come out grainy and not thick and creamy. The milk should be heated to 180 degrees so the protein lactoglobulin will denature, it is the most abundant protein in whey, denaturing it will allows proteins to bind to some of the other proteins in milk, called caseins. This will make a smooth thick yogurt instead of a grainy thin yogurt. - 3/18/2016 11:05:41 AM
  • ETHELMERZ
    If you are on regular meds, check to make sure you can have yogurt, because yogurt can render your meds as being useless! Yogurt companies never warn about this, yogurt is not a wonder food. Advertising, people, check out what you eat, organic makes no difference. - 7/27/2015 8:01:05 AM
  • Some of these products listed are not yogurt or Greek yogurt. Real Greek yogurt has 2 ingredients, milk (fat or non, your choice) and cultures. From here you can add your own honey, or fresh fruit to create any flavor and sweetness you desire, the ideas for toppings are vast. Read those labels! - 7/26/2015 9:32:09 AM
  • I've made my own yogurt from goat's milk, and it seems to end up tarter than any plain store-bought variety.
    For store-bought, a local organic dairy makes yogurt so I go with that. It's a bit higher than the guidelines calorie wise, but well within them sugar and fat wise. Since I usually only buy it when the goat's aren't milking, it works.

    For the record, I tried a soy yogurt once... and it was not pleasant. Though that was five years ago, so they've probably improved.
    - 6/5/2015 1:42:13 PM
  • I disagree that lowfat yogurt is a better choice, at least from a gut healing aspect. Recent studies have shown that full fat yogurt has better healing qualities and benefits. Aside from that the lowfat versions have more sugars and fillers. To each their own though! Just eat that yogurt, no matter the fat content, for good gut health, which is the key to health in the body! - 6/5/2015 1:31:21 PM
  • CHENABEEBEE
    I like Costco's Kirkland brand of Greek Yogurt. Plain, non-fat, its only ingredient is milk and live/active cultures. It's creamy & fits all the requirements listed above. If I want sweet, I add small amount of honey or my fav jam and/or some fruit.

    I wish it was in low-fat option, but that's what they have.

    And the price is substantially lower than any other Greek yogurt out there. - 11/7/2014 2:08:13 PM
  • TNZABO
    the non-fat and low-fat yogurts aren't a better choice. This only means they are more processed. If you are looking for "clean" eating yogurt, is it better to go for the full fat - less processed. Anything that says low-fat is a more processed version. the more processed something is the less healthy or good it is for your body. - 11/7/2014 12:53:34 PM
  • The "light" yogurts all have artificial sweetener in them, and I can't eat them since they replaced the good old-fashioned aspartame with sucralose.

    That stuff gives me horrendous, painful gas.

    I switched to the stuff with real sugar in it, and I find it works better anyway because it's more filling. - 11/7/2014 9:03:24 AM
  • I love homemade and you can make greek as well. - 7/8/2014 1:21:55 PM
  • JANETEMILY
    Siggi's is delicious yogurt, only a couple of stores in my area carry it. My favorite is Stonyfield Organic nonfat greek in vanilla. Only 100 calories per carton - I add fresh fruit, currently strawberries, blueberries, and/or peaches. A couple of tablespoons of wheat germ, and my favorite lunch - yogurt parfait! - 7/8/2014 12:27:03 PM
  • Really surprised that Siggi's yogurt isn't on that list... - 7/8/2014 12:07:23 PM
  • love the chart, won't need my glasses in the dairy aisle next trip! - 4/22/2014 1:51:59 PM
  • Making yogurt, Greek yogurt and skyr is so easy... Skyr comes out thick like cream cheese. You can create your own flavors (lemon ginger, cinnamon, almond cherry
    ) and Dutch processed cocoa; I still buy yogurt for convenience. This article doesn't mention that the culture feeds on sugar, so the actual lactose content is a little lower that that of the milk from which it was made. This stuff is a nutritional power punch. I also put in PB2, which is peanut butter powder without the fat, and it's SO yummy!!! Like peanut butter pie without the fat. (Assuming you start with nonfat milk.). The skyr is so thick, you don't miss the fat. I prefer to make my own so that I know exactly what is in it. It's great for dessert; so healthy. There's a reason people have been eating it since the dawn of time. =) - 4/22/2014 3:26:48 AM
  • Making - 4/22/2014 3:14:44 AM

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