Following the study carried out by a British team of researchers that shows that practically all yogurts have a lot more sugar than recommended and that, of the 898 yogurts analyzed, only 9% pass the sugar screen, we ask ourselves: is there a healthy yogurt? How to choose well without spending three hours doing a market study in the super?
Identifying a good yogurt is much easier than you think. You just have to look at the label and the ingredients and be clear about a couple of concepts about this product. It is indifferent if you bet on a white label or a commercial brand, what you have to know is to choose one that is not loaded with sugars, “rare” ingredients or fat in the form of a gift.
Do not be fooled by claims that make your brain believe that you are facing a healthy product (such as a drawing of a fruit in the container, for example) when, in reality, you are not.
First question: what is a yogurt?
Let’s start at the beginning, what is, in reality, a yogurt? So simplifying things we can say that a yogurt is basically milk fermented by bacteria. These bacteria modify the composition of the milk so that it acquires a more solid consistency, but leaving unaltered all the beneficial properties of the milk.
So far we can see that a yogurt is a product that has multiple health benefits. But … what happens if you look at the label? There the thing already acquires another look.
To be able to call one of these products yogurt (not fermented milk or “bifidus”, as some of these dairy products are called) must be fermented by these two bacteria: Lactobacillus blugaricus and Streptococcus thermophilus ; they feed on lactose, generating lactic acid in the process, which causes proteins to coagulate and form yogurt as we know it.
This is the reason why yogurt has very little lactose, which makes it a food much easier to digest than milk , but that maintains all its nutritional properties.
How to identify a good yogurt
There are two things to look for when we have a yogurt staring us in the eyes: the nutritional table (where the% of nutrients it carries are specified) and the ingredients .
On the subject of sugar, which is what has triggered the alarms, if we find a yogurt that has the percentage that we have indicated, it is sugar that is naturally present in milk and that is not harmful to health. If it takes more quantity, it is quite possible that it is sugar added (the one that must be controlled). To confirm this suspicion you have to go to the list of ingredients and see that, effectively, the word sugar appears.
In the second standard related to yogurt ingredients there is a maxim that does not fail: less is more. Always, always bet on yogurts that have fewer ingredients. As we have pointed out when talking about the process, a yogurt only needs to carry milk and bacteria (lactic ferments). In most cases you will find yogurt with some added ingredient, such as milk powder or milk protein, which is not harmful, but you can also find sugar, syrups of different types and types, syrups and various ingredients that do not interest you or the slightest.
Of flavors, Greek yogurt, 0% … Which one did I take?
In addition to the classic natural yogurt, when you get to the grocery store you find a thousand options: 0%, Greek, sweetened with sugar cane / panela (or any other “healthy” sweetener), with cereals, the trendy kefir, with fruit , bifidus … I take them? Let’s go by parts…
The yogurts 0% are made with skim milk, so it should take lower percentage of fat. At this point you have to make sure that you have not compensated for that drop in fat with an increase in sugar. If that does not happen, it’s another good alternative.
As for the delicious and creamy Greek yogurt , here there is a cat enclosed. The Greek yogurt (the one that is taken in Greece) is a normal yogurt to which the serum is removed and which, therefore, has a very creamy texture. That yogurt has to have more percentage of fat and protein, but no gift ingredient on the list, which is a good option. But … (here comes the trick) this is the yogurt that you will possibly take if you travel to Greece, because if we talk about the “Greek guy” in the supermarket, you are looking at a normal yogurt with an extra cream added. and pulling. These yogurts usually have a percentage of fat that ranges between 12 and 15% and, in this case, it is much better to bet on a natural yogurt than a Greek one. Although it is not the worst alternative of all.
The following is the fruit yogurt , with an interesting photon in the package of the fruit in question. In this case you have before you a yogurt with a percentage of fruit of 2 – 3% and a percentage of added sugar quite high. Discarded
And the classic flavored yogurt ? These yogurts, in addition to artificial flavors, are usually loaded with added sugar, with a percentage that ranges from 12 – 13%. Other yogurts to discard or leave for specific moments.
Then the best yogurt is …
Seeing all the exposed to this point, it is quite clear that the best alternative is natural yogurt as such, without extra gifts and, before putting it in the shopping cart, it meets the two requirements we mentioned at the beginning. Then at home you can add fruit to taste (more than the 2% that commercials carry) or sweeten it with whatever we want (honey, sugar, brown sugar …), with moderation, of course.
In conclusion, the important thing is to know how to identify a good alternative in the market. It is basic to try to avoid, as far as possible, the added sugars and look for short lists of ingredients. It is not a matter of demonizing one ingredient or another, or a yogurt or another, but you have to know what is being taken at each moment and be able to make conscious choices. There is the secret.
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