Here’s how to choose the perfect yoghurt according to your needs

Navigating the dairy aisle can be overwhelming, especially when it comes to selecting the perfect yoghurt. With an abundance of options ranging from Greek to low-fat, probiotic-enriched to plant-based alternatives, choosing a high-quality yoghurt requires more than just grabbing the first container you see. 

The right yoghurt can be a nutritional powerhouse, offering protein, calcium, and beneficial bacteria for gut health. However, not all yoghurts are created equal, and some may be laden with added sugars or artificial ingredients that detract from their nutritional value. 

Kanikka Malhotra, consultant dietician and certified diabetes educator, provides a guide that will help you cut through the confusion and identify the hallmarks of a truly high-quality yoghurt. 

Key nutritional elements consumers should look for on yoghurt labels

Malhotra stresses, “You can make informed choices and select yoghurts that promote your overall health and diabetes management, just by looking at the labels carefully.”

Here are some key elements you must note the next time you go grocery shopping:

Sugar: This is a big one, especially for diabetes management. Look for yoghurts with low added sugars. Ideally, aim for yoghurts with less than 5 grams of sugar per serving.

Sugar alternatives: Some yoghurts use sugar alcohols like xylitol or erythritol for sweetness. These may raise blood sugar less than regular sugar, but check labels for total carbs as they can still contribute. Stevia is a natural, non-caloric sweetener that’s a good choice.

Protein: Protein helps with satiety and blood sugar control. Look for yoghurts with at least 7-10 grams of protein per serving. Greek yoghurt is a good option for higher protein content.

Be mindful of serving sizes. (Source: Freepik)

Live and Active Cultures: These are beneficial bacteria that promote gut health. Look for yoghurts labelled with “Live and Active Cultures” or specific strains like Bifidobacterium and Lactobacillus.

Fat: Fat can be beneficial for satiety and nutrient absorption. Opt for yoghurts with whole milk or 2% milk fat. Avoid yoghurts with excessive saturated or trans fats.

Fruit on the Bottom: This can be a sneaky source of added sugar. While fruit is healthy, the portion included in yoghurts can be concentrated and high in sugar. Consider adding your own fresh fruit for control.

Serving Size: Be mindful of serving sizes. A seemingly small container may have multiple servings. Pay attention to total sugar and other nutrients per serving, not just per container.

Overall Ingredients: Look for a short ingredient list with recognizable whole foods like milk, fruit, and nuts. Avoid yoghurts with artificial flavours, colours, or thickeners.

Difference in probiotic content in yoghurt and its impact on gut health

The probiotic content in yoghurt varies between different types, says Malhotra and this has an impact on gut health. 

Regular Yoghurt: This often includes the core probiotic bacteria, Lactobacillus bulgaricus and Streptococcus thermophilus, which are introduced during fermentation. These aid in lactose digestion and may provide some overall gut health advantages.

Greek Yoghurt: The straining process in Greek yoghurt concentrates protein while also removing some of the live and active cultures. If you’re looking for gut health advantages, look for labels that say “live” and “Active Cultures.” 

Plant-Based Yoghurt: These are prepared with plant milks such as soy, almond, and coconut. While some are enhanced with probiotics, they do not contain the same strains as dairy yoghurt. The probiotic benefit is determined on the strain used and its shown efficacy. 

Impact on gut health

*Traditional Strains: “Lactobacillus and Streptococcus in normal yoghurt may provide some digestive benefits, although research into their overall impact on gut health is ongoing,” says Malhotra. 

*Probiotic Diversity: Newer yoghurt variants, Malhotra adds, may include extra probiotic strains such as Bifidobacterium, which have shown promise in fostering a healthy gut microbiota and potentially treating illnesses such as irritable bowel syndrome (IBS). 

*Dosage and Strain Specificity: She further states that the efficiency of probiotics can be influenced by the number of living cultures (colony-forming units, CFUs) and the individual strain. “Look for yoghurts that contain at least one billion CFUs per serving.”

Disclaimer: The copyright of this article belongs to the original author. Reposting this article is solely for the purpose of information dissemination and does not constitute any investment advice. If there is any infringement, please contact us immediately. We will make corrections or deletions as necessary. Thank you.