The best yogurts for your health are typically plain, unsweetened, and contain live and active cultures. The worst are often flavored, full of added sugars, or contain artificial ingredients.
The Healthiest Yogurt Options
The key to a healthy yogurt is a short ingredient list. Look for options with live or active cultures and a good protein content.
- Plain Greek Yogurt: Strained to remove liquid, Greek yogurt is a protein powerhouse that’ll keep you feeling full. It’s naturally lower in lactose and is an excellent choice for muscle maintenance.
- Kefir: A fermented, drinkable milk product, kefir is a probiotic powerhouse with a wider variety of beneficial bacteria and yeasts than standard yogurt.
- Plain Natural Yogurt: The purest form of yogurt, containing just milk and live cultures. It’s a versatile base that you can sweeten yourself with fresh fruit or a touch of honey.
- High-Protein Yogurts: These are fortified with extra milk protein and are great for satiety and muscle repair. Choose a plain variety to avoid added sugars and artificial sweeteners.
The Yogurts to Avoid
The yogurt aisle is a minefield of products disguised as healthy snacks. Be wary of these:
- Flavored Yogurts: Often loaded with more added sugar than a can of soda, these should be considered a dessert, not a daily health food.
- Low-Fat or Fat-Free Yogurts: To compensate for the lack of fat, manufacturers often add sugar and artificial sweeteners. Fat is essential for nutrient absorption and satiety, so a little healthy fat is a good thing.
- Yogurt with Sugary Toppings: Products with a side of candy, chocolate, or sweetened granola are a surefire way to increase your sugar intake without much nutritional benefit.
- Frozen Yogurt: This dessert is often high in sugar and calories, and the freezing process can kill off the beneficial probiotics, eliminating the primary health benefit of yogurt.
To make the best choice, always check the nutrition label. A healthy yogurt should be low in added sugar (under 5g per 100g for plain, under 10g for flavored) and high in protein (at least 5-10g per 100g).
