The Best Yogurt for You

The Best Yogurt for You
WebMD Feature from "Prevention" MagazineBy Cynthia Sass, MPH, RD

This smooth, creamy treat can de-bloat your belly, boost your immunity, and more

You know yogurt is healthy and a great way to get calcium, and you may have even heard about probiotics, the "helpful" bacteria that boost your immune system. But you get to the dairy aisle and you're dumbfounded. So much sugar, so many health promises! Some yogurts could be considered liquid candy bars; others sound medicinal enough to require a prescription. But understanding the nutritional ins and outs of this power food is worth the effort. Here are the top-ranking questions my clients ask, along with my how-to-shop advice.

Is plain yogurt the only healthful kind?
No. It seems counterintuitive that a yogurt called banana cream pie or strawberry cheesecake could actually be good for you, but it's all about the nutrition label. Any yogurt (plain or flavored) that meets the following criteria (per 8 ounces) is a smart choice:

No more than 200 calories
Yogurt is mainly made from milk, and 1 cup of fat-free milk contains just 86 calories. Extra ingredients shouldn't tack on more than another hundred or so.

4 g of fat or less
Because no other fats are added to yogurt, the total fat content reflects what kind of milk it's made from. More than 4 g probably means whole milk was used, or even cream. Both are heavy in the unhealthy saturated fat you should be avoiding to protect your heart.

30 g of sugar or less
Even plain yogurts have some sugar because milk naturally provides 12 g per cup. In flavored varieties, the rest usually comes from fruit and/or sweeteners such as honey, fructose, or plain old sugar. Unfortunately, the grams listed don't separate natural from added, but this cap will keep surplus sugars to a minimum. On average, women should get 40 g or less of added sugar each day. Note: Stay away from products with high fructose corn syrup listed in the ingredients; it's the same sweetener used in soda that's been linked to weight gain and type 2 diabetes.

At least 6 g of protein
Any less indicates that the star ingredient, metabolism-boosting, protein-rich milk, has been watered down with sugar, gelatin, or cornstarch.

At least 20% of the daily value for calcium
That's 200 mg--a solid start on the 1,000 to 1,200 mg of calcium you need each day. Most brands do provide the right amount, but some contain just 10%, so be sure to check the label.

Should I look for yogurt with "live active cultures"?
Yes. These "friendly" bacteria, also known as probiotics, keep "bad" bacteria in check or restore the good types wiped out by antibiotics. They may also boost immunity and help prevent or manage constipation, diarrhea, bloating, and gas. But read labels: Two bacteria, Lactobacillus bulgaricus and Streptococcus thermophilus, are used to ferment milk to make yogurt. But after processing, the probiotic benefits may be small, even in yogurts with a Live & Active Cultures seal. To reap the benefits of probiotics, choose brands bolstered with additional potent bacteria by looking for the words Lactobacillus (L. Acidophilus) and/or Bifidobacterium (B. Bifidum) in the ingredients.

Does the fruit in yogurt count as a fruit serving?
No. A serving of fruit is 1 cup, about the size of a single-serve yogurt container. Some fruit-flavored yogurts don't contain fruit at all. When they do, the higher up in the ingredients it appears, the more there is. Bottom line: Think of the fruit in flavored yogurts as a small bonus--you have to add your favorite to meet your quota. A container of fat-free plain yogurt mixed with 1 cup of sliced strawberries provides just 13 calories more than strawberry-flavored yogurt alone but counts as a full serving of fruit and fills more than 100% of your vitamin C needs.

Are drinkable yogurts healthy?
Some are, but they vary widely. To choose the healthiest, follow the same guidelines as yogurt per 8-ounce serving; the only difference is drinkable yogurts have a smoothie-like texture.

What is soy yogurt, and is it better for me?
Soy yogurts are made with soymilk (from soybeans) rather than cow's milk but are otherwise the same. They're usually stocked right next to dairy yogurt and may offer a few health advantages. A recent study concluded that natural compounds in soy yogurts could help control blood sugar by slowing carbohydrate digestion. They also tend to be all-natural. Most are organic, and I've never seen a soy yogurt with high fructose corn syrup, artificial colors, or sugar substitutes. Note to dairy avoiders: Unlike the majority of soy cheeses, which contain dairy-derived proteins, most soy yogurts are entirely dairy free.

Cynthia Sass, MPH, RD is Prevention's nutrition director. As a registered dietitian, she's been helping real women healthfully navigate grocery aisles for more than a decade.

Eat smart today!

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