The delicious health benefits of yogurt
When you’re running out the door to make it to work or school on time, breakfast may fall off your priority list. But it’s important – a healthy, balanced breakfast sets you up for success for the rest of the day.
Yogurt is an easily customizable staple to keep on hand. With a wide variety of flavors, types and toppings, there’s something for everyone.
The healthiest breakfasts contain protein, healthy fats and complex carbohydrates. And yogurt measures up well.
“Yogurt is a high-protein, nutrientrich dairy food that deserves some attention, not only for its nutrition package but also because it can be served up savory or sweet,” says Dolores Woods, RDN, a nutritionist with UT-Health Houston School of Public Health. “Yogurt absolutely fits into healthy diets, because it contains high-quality protein, calcium, phosphorus, zinc, selenium, iodine, riboflavin, pantothenic acid (B5) and vitamin B12.”
Those nutrients are vital for the body. “Eating yogurt is linked to better diet quality and higher nutrient consumption in children and adults,” Woods says. “For example, research found yogurt eaters have higher consumption of fiber, calcium, magnesium, potassium and vitamin D. And research also found the highest intake of yogurt was linked with higher calcium, iodine and riboflavin consumption in children compared with non-yogurt eaters. Both studies reported that yogurt consumers had higher diet quality and better markers of metabolic health.”
Adding fat and fiber on the side or as toppings can make your yogurt go even further as a healthy meal, registered dietitian Jamie Nadeau previously told USA TODAY.
The healthiest yogurts
Greek and Icelandic (skyr) yogurt have the highest amount of protein and the lowest amount of sugar because they’re strained – you’re getting a thicker, more concentrated yogurt, according to Nadeau.
But really, any yogurt is a healthy option. It’s more about choosing a flavor and texture that tastes delicious to you. Not everyone is a fan of the thick texture and tangy taste of Greek yogurt.
“The beauty about yogurt is the wide variety of nutritious options that can meet individual taste, texture and wellness needs while also being part of an overall healthy diet. Since there are many choices, it’s not fair to the public to only list one,” Woods says.
However, she does offer a few tips for picking yogurt.
● Go plain. This allows you full control of added sugar and calories by adding your own sweet or savory flavors.
● Choose yogurt flavored with real fruit. If you don’t have time to add your own flavors, go for the next best thing. You can also look for an option flavored with low- or no-calorie substances like sucralose or monk-fruit.
● If you’re watching your calories, opt for a lower-fat, plain yogurt or a lower-fat flavored yogurt without added sugar.
● Avoid mix-ins. Dessert-flavored yogurts are delicious but pile on the sugar and calories. If you’re looking for a lower-sugar yogurt, go simple.
Some yogurts contain added sugar, which can bump up the calories and can be problematic if you have diabetes. Additionally, some “diet” yogurts may contain artificial sweeteners, which can irritate the gut. But “it’s A-OK to enjoy a more decadent yogurt on occasion,” says Woods.