![]() Keep in mind that the recommended portion for one serving of yogurt is ¾ cup, or a 6-ounce container. Yogurt containers come in all shapes and sizes. Non dairy-based yogurt is usually lower in protein, so consider combining with another source, such as nuts or seeds. Plain Greek yogurt packs in more protein than the regular kind, with 10 grams of protein per 100 grams compared to 5 grams in plain yogurt. ![]() Yogurts high in protein content can help fend off hunger and stabilize blood sugar. (Don’t be fooled by “fruit on the bottom” marketing-it’s often just a sugary jam.) You’ll get bonus fiber to promote healthy digestion and blood glucose levels. Even better, top plain yogurt with some fresh fruit like frozen berries, or a homemade grain-free granola. Although the science is complicated, studies suggest that artificial sweeteners can impact the body’s ability to process insulin and glucose over time. If you prefer a flavored yogurt, choose one made with a natural sweetener, such as stevia or monk fruit, instead of sugar or an artificial sweetener. For example, one company’s vanilla yogurt packs 12 grams of sugar per 5.3-ounce serving, while its unsweetened version has zero added sugars. Some brands feature similar-looking options with different ingredients. When shopping, zero in on the added sugars. Lactose plus added sugars make up the total sugar amount on product labels. A 1-cup serving of plain yogurt contains about 9 grams of this sugar, while the same amount of Greek yogurt contains around 6 grams. No added sugarsĪll dairy products contain a naturally occurring sugar called lactose, which doesn’t spike blood sugar by as much as refined sugars. That means there’s a significant amount of these additives. While small amounts don’t have much effect, be wary of brands that have it closer to the top or middle of their ingredients list. Other yogurts use thickening agents, such as starch. Although they’re safe to eat, research suggests that these two ingredients may trigger inflammation in the gut. The best yogurts are made with only dairy or non-dairy milk and probiotics such as Lactobacillus bulgaricus and Streptococcus thermophilus.To achieve a creamy consistency, some yogurt brands use emulsifiers, such as guar gum and carrageenan. For the healthiest yogurt, follow this checklist. Some varieties are packed with protein and healthy fats with little sugar, while others cram in more sugar than ice cream. ![]() To help simplify your search, we came up with a list of guidelines to help you sort through the health benefits of particular brands, plus a list of our favorite picks to find in the grocery store. While some are low in sugar, they can contain flavors and additives to create a creamy texture. There’s also a wide variety of non-dairy yogurts. To make the dairy aisle even more overwhelming, there are countless options, from regular to Greek and Icelandic yogurts. Take Yoplait Whips! Lowfat Yogurt Mousse Cherry Cheesecake, which has 18 grams of added sugars, or Dannon Strawberry Fruit on the Bottom, which has 21 grams-more than 4 teaspoons of sugar in a 5.3-ounce container. ![]() As this video demonstrates, it’s hard to find flavored yogurt not loaded with added sugars. It’s also versatile: You can eat it alone, top savory dishes, or add it to smoothies.īut there’s one major catch: Many brands are pumped full of extra sugar. And research suggests that people who eat yogurt regularly have better markers of metabolic health-including insulin levels and body fat-compared to those who don’t consume the breakfast staple. It contains live and active cultures that can that promote diversity in the microbiome, which benefits gut health and may help lower inflammation throughout the body. Yogurt generally has a rep as a healthy food. ![]()
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