Yogurt is nutritious and beneficial for health, but not all varieties offer the same advantages. Some products contain high sugar levels or artificial flavors. Carefully reviewing the ingredients and nutritional information helps consumers make informed choices.

Understanding product labels is crucial for making healthy yogurt selections.

Product labels clearly identify the ingredients and nutritional value in each yogurt container. For ingredients, ideal plain yogurt consists only of milk and probiotic cultures. When buying, prioritize products with the shortest possible ingredient list, and read carefully to avoid added sugar or unnecessary additives.

Ingredients on the label are listed in descending order by weight. If sugar is at the top of the list, it is not an ideal choice. Sugar can appear under various names: sucrose, high-fructose corn syrup, cane sugar, agave nectar, or concentrated fruit juice. Additionally, prioritize products with limited artificial colors, flavors, stabilizers, and preservatives.

The nutrition facts panel details calories, carbohydrates, fat, protein, and sugar content per serving. Be aware that a single yogurt container might contain multiple servings; adjust the figures if consuming the entire product. Added sugar is typically listed separately from natural sugars like lactose. An ideal product should contribute significantly to your daily calcium and vitamin D intake, indicated by the %DV.

Regarding sugar content, natural plain yogurt typically contains about 9-12 g of carbohydrates per cup (245 g), primarily from lactose. Flavored varieties, however, can contain 25-30 g of sugar or more per serving due to added sugars. Prioritize products with no added sugar, aiming for a total sugar content of approximately 7-12 g per serving. Plain, unsweetened yogurt is generally the best choice.

For those unfamiliar with the natural tartness, fresh fruit can be added for a mild sweetness, or chia seeds can be mixed in to supplement fiber and healthy fats.

When choosing yogurt, consider the fat content, opting for low-fat or full-fat varieties based on your dietary needs.

The choice between low-fat or full-fat yogurt depends on energy needs and taste preferences. Low-fat or fat-free yogurts are typically lower in calories, but some may contain added sugar to enhance flavor. Full-fat yogurt, conversely, is richer in calories; its milk fat contains conjugated linoleic acid (CLA), which may offer cardiovascular benefits.

Natural trans fats in milk differ from industrial trans fats found in processed foods. At typical consumption levels, studies have not reported clear cardiovascular harm comparable to industrial trans fats.

Prioritizing yogurt with beneficial probiotics is essential for digestive health.

Beneficial bacteria (probiotics) convert lactose into lactic acid, creating yogurt's characteristic tart flavor. Some studies suggest probiotics can aid digestion, improve lactose intolerance, and contribute to immune system enhancement. However, effectiveness depends on the bacterial strain and dosage.

When purchasing, prioritize products labeled "live and active cultures". According to International Dairy Foods Association (IDFA) standards, yogurt bearing this label must contain a minimum of 100 million live bacteria per gram at the time of inspection.

Avoid products heat-treated after probiotic cultures are added, as high temperatures can reduce or destroy beneficial bacteria. Products labeled "heat-treated after culturing" typically no longer contain live bacteria.

Various types of yogurt offer different nutritional profiles and cater to diverse dietary needs.

Greek yogurt is strained to remove whey, resulting in a thicker texture, and is typically richer in protein and lower in carbohydrates than regular yogurt. This type suits athletes or individuals sensitive to lactose; however, calorie and fat content can vary by product, and calcium levels may change depending on the degree of straining.

Plant-based yogurts (soy, coconut, nut-based, etc.) are options for vegans or those with cow's milk allergies, but prioritize varieties fortified with calcium and vitamin D. Organic yogurt, meanwhile, is made from milk sourced from cows raised according to organic standards. Some studies note that certain micronutrient or fatty acid levels in organic yogurt may be higher, primarily linked to the cows' diet.

Bao Bao (According to Healthline)