Here are four big ways in which Greek yogurt is destroying our planet. Restaurants Your survival guide to eating out and staying slim; Fitness Uncover your six-pack with our exercise guides and meal plans; Groceries Insider tricks for. Yogurt is marketed as a health food, but many commercially prepared yogurts have as much fat and sugar as a dessert! Learn what to look for on the label and which. How to Buy the Best Yogurt. 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 4. 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. 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. 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. Fillers and Extras. Other ingredients that you may find on the ingredients label include. Additional dairy products, such as nonfat dry milk solids, casein, and whey protein are added to boost the nutrition profile (especially calcium or protein), and to improve the flavor and texture or reduced fat yogurts. Colorings are added for aesthetic reasons only. Gelatin and/or pectin act as stabilizers. Vegetarians should keep in mind that gelatin comes from animals (unless otherwise stated on the label), but pectin comes from plants. Caloric sweeteners, such as sugar, honey, maple syrup, fruit juice, fruit juice concentrate, sugar and high fructose corn syrup. Some yogurts contain multiple types of sweeteners. Most low- fat and fat free yogurts contain more sweeteners than full fat yogurts, in order to improve taste and flavor. Artificial sweeteners such as aspartame, acesulfame potassium, or neotame. These are common in . Humans don't have the enzyme necessary to break it down, so it's poorly absorbed and acts as fiber (indigestible plant matter). Research has shown that inulin may boost the growth of friendly bacteria in the colon, and is therefore considered a prebiotic. However, research is limited regarding inulin and health and some people can experience adverse digestive reactions when they consume too much of it. Do not rely on yogurt fortified with inulin to have the same health benefits as a high fiber diet. Probiotics are the “good” bacteria that help promote a healthy digestive system. Two such bacteria cultures, Lactobacillus bulgaricus and Streptococcus thermophilus are used to make all yogurts. The National Yogurt Association (NYA) developed a “Live and Active Cultures” seal to identify a yogurt that contains 1. Yogurt companies must pay several thousand dollars each year to use this seal on their products. Smaller yogurt companies may not participate due to the high cost of using the seal, even though they may contain live and active cultures. These days, several yogurt companies are now putting additional probiotics and cultures (such as Bifidobacterium BB- 1. These cultures are safe for consumption and some research shows that they may improve the health of the immune and digestive systems. Keep in mind that eating a yogurt with added probiotics could be one of many ways to enhance your immune system or improve digestive function. Research has shown that regular yogurt (without additional probiotics) can enhance the immune and digestive systems, too. Omega- 3's, such as DHA, are added to some yogurts, but there is very little evidence that DHA prevents memory loss or boosts your intelligence as the yogurt label and advertising may indicate. Furthermore, the amount of DHA added to these yogurts is minimal (about 3. Don’t be taken in by this slick marketing. Shopping Tips: What to Look for on the Label. The following guidelines will help with locate a healthy yogurt to meet your nutritional needs. All information is based on a single 6- ounce serving of yogurt—the most common size of individual yogurt cups. These naturally occurring sugars are grouped with the added sugars when you read the nutrition facts label for . At least 2. 0% of your daily value (DV) of calcium. At least 1. 0% of your daily value (DV) of vitamin D. Some yogurts are fortified with vitamin D, which enhances calcium absorption and promotes bone health. Greek yogurt is produced by straining off the liquid whey, which concentrates the protein in the yogurt. You can usually find fat- free and low- fat Greek yogurts, often plain, that are naturally creamy and tangy. While Greek yogurt is even lower in lactose (great for people with intolerances), some of its calcium is lost during the straining process. Because Greek yogurt requires up to three times as much milk to make as regular yogurt, it is more expensive. That means some brands cut costs by adding thickeners (think: gelatin, corn starch, milk protein concentrate), often labeling their yogurts as . Real Greek yogurt will not contain these thickening agents; it'll also have 1. Greek Yogurt Selection Tips. While Greek yogurt is a nutritious food to include in your weight- loss eating plan, be sure to carefully read labels to know exactly what you are getting. Some Greek yogurts use full- fat milk along with mounds of sugar for sweetness. Certain brands can have more than 3. To assist in the selection process. Look for non- fat or low- fat Greek yogurt. A 6- ounce portion should have no more than 1. This is the sugar found naturally in milk, not added sugar. So realize as you venture into sweetened, flavored yogurts that every additional 4 grams of sugar means 1 teaspoon of added sugar. If you find Greek yogurt with more than 2. Yogurts We Like. The follow chart contains a sampling of some popular commercial yogurts that meet the general nutrition guidelines outlined above. As always, check the label before you buy, as the ingredients used in manufacturing can change. Nutrition facts are per 6- ounce serving unless otherwise noted. Yogurt. Calories. Fat. Protein. Sugars. Calcium. Sweetener. Dannon Light & Fit, non- fat, flavored. Brown Cow Greek yogurt, non- fat, plain (5. Blue Bunny Light, No- Sugar Added, flavored. Bryers Light, non- fat, flavored. Acesulfame K, Aspartame. Any brand, non- fat, plain. Any brand, low- fat, plain. Chobani Greek yogurt, non- fat, plain. Fage Greek yogurt, non- fat, plain. Weight Watchers, low- fat, flavored. Crystalline fructose, Sucralose. Yoplait Light, non- fat, flavored. Aspartame, HFCS. Dannon All Natural, low- fat, flavored (4 oz). Stonyfield Farm Organic, fat- free, flavored. Trader Joe's Organic, low- fat, flavored. Organic evaporated cane juice. Voskos Greek yogurt, non- fat, plain (8 oz). Silk Live! Soy Yogurt, low- fat, flavored. Organic evaporated cane juice. Seven Stars Farm 1% Maple Organic Yogurt, low- fat, flavored (8 oz). Maple syrup. Using Yogurt. For many people, yogurt is tasty enough when eaten straight from the cup. But if you'd like more ideas to incorporate yogurt into your meals and snacks, start with these tips. While 1/2 cup of your favorite yogurt, half a banana and half a cup of milk until smooth. Add fresh or dried fruits and nuts to round out the meal. This is a great replacement for cream cheese, sour cream and mayonnaise. Line a large strainer with a paper coffee filter and place it over a large bowl. Add 2 cups of plain yogurt to the lined strainer. Cover and refrigerate for eight or more hours. The liquid will drain into the bowl, leaving the thick yogurt . For a vegetable dip, combine with your favorite cheese, herbs and spices. Substitute yogurt cheese for higher- fat ingredients in baked goods, cheesecake, and pies. It keeps at least 1.
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