Ever go to the super market and get overwhelmed by the amount of yogurt brands on the shelf? Yogurt is a good snack and has so many health benefits, such as improving gut health, bone health, and it's a filling snack so it can aid in weight loss. Though yogurt can be considered a super food because of all its health benefits, it’s super important to make sure your picking the right one!
What to look for:
First look at the ingredients.
-Ingredients on a food label are by weight. So, if sugar is the first ingredient (for any food label) that means, sugar is the most abundant for that specific food. We don't want that.
-Ingredients should include milk and milk bacterial cultures. That’s what makes it healthy for our gut microbe!
Look at the facts:
Calories: I usually recommend a yogurt that's 100-120 calories or less, because to make these yogurts that amount of calories, they strip out most carbs, sugar and fat. You can also look for the word "light".
Sugar: I recommend sugar in yogurt to be <10g. (Some yogurts go up to 30-40g of sugar)
Protein: The higher the protein the better (over 10g is considered high protein)
Fat: Though fat can keep you full longer because it takes longer to digest, it still adds on extra calories, So I look for a fat free or low fat yogurt (a high protein yogurt will do the trick of keeping you full!)
Yogurts I enjoy and recommend:
1. Fage total
The facts: 90 calories, 18g Protein, , 0g Fat, 5g sugar
Fage total is an unflavored yogurt which leaves room for you to flavor yourself, you can add honey, granola, fruit, add it to a smoothie etc. The sugar content comes from a naturally occurring sugar called lactose (this is the sugar found in milk!). The high protein content will keep you satiated for a while!
The facts: 80 Calories, 12g Protein, 2g Fat, 2g Sugar
TwoGood is a high protein, low calorie and low sugar yogurt. It's still sweet since they use a touch of stevia, I find it super filling because of its protein content.
3. Dannon Light and Fit Greek Yogurt
The facts: 80 Calories, 12g Protein, 0g Fat, 7g Sugar
This is my favorite "dessert" yogurt. High quality protein, low in sugar, and it satisfies my sugary cravings, especially because it comes in so many different flavors.
4. Chobani (fruited) Nonfat Yogurt The facts: 120 Calories, 12g Protein, 2.5g fat, 9g sugar, This is a popular yogurt because its affordable and the tastes yummy! No artificial flavors used, has a good amount of protein and is <10g of sugar!
5. Oikos Triple 0
The facts: 120 Calories, 15g Protein, 0 g fat, 7g sugar, 6g of fiber
I like this yogurt because it uses chicory root as a source of fiber. Though it is uncommon to find fiber in a yogurt, i'm totally not against it. It's a fact that, most people don't consume enough fiber in a day. So, if they want to sneak it into yogurt, that's fine by me! Fiber keeps you full longer, regulates bowel health, and is a key nutrient to maintain a healthy weight!
Let me know if you try any of these and let me know how you like it!!
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