Yogurt for Dummies

How to decide which type of yogurt is bestHow to decide which type of yogurt is best

by Darrah Horgan

September 13, 2007

Twenty years ago, less than 10 percent of all consumers ate yogurt at least once every two weeks, according to researcher NPD Group. Last year, that had more than doubled to 20.5 percent. And the number continues to grow. Cruise your grocery store’s dairy aisle, and you’ll likely be overwhelmed by the choices. It’s no longer just choosing “fruit on the bottom” or “low-fat.” Yogurt could practically be its own food group.

Yes, we all know that yogurt is
good for us. It’s a great source of calcium and that ever-mysterious “good bacteria” everybody talks about but can’t really explain. But with more ways than ever to get your yogurt on, how can we tell which ones are best? Read the label, and often you’ll find high amounts of sugar, carbs and calories a far cry from what you probably set out to snack on.

The best way to make sure you’re getting what you need from your yogurt is by simply checking out the label. Start with the type of milk base: nonfat, 1 percent, 2 percent, whole or soy. There are also Greek yogurts, buffalo, goat and sheep’s milk versions of the cultured stuff as well. Investigate the fat and calories and see which one works best for you. Hint: The more exotic the milk, typically the richer the taste and the higher the fat content.


Just a few of the benefits of yogurt

Great source of calcium. Studies show that women of all ages don’t get enough calcium in their diets, which is critical to building and maintaining strong bones. Simply adding a 6-ounce serving of yogurt can account for about 30 percent of your daily calcium requirement.

Helps aid digestion. Yogurt balances out the good bacteria in the body. Probiotics, or cultures, enhance digestion, improve nutrient absorption, fortify the body’s natural defenses and prevent the growth of harmful bacteria like E. coli, Salmonella, Staphylococcus and Listeria. Probiotics also help with lactose intolerance. Yogurt containing live active cultures helps to balance the benefi cial bacteria in the body. Yogurt helps to counteract the diarrhea effects of antibiotics while preventing the overgrowth of yeast in the intestine.

Aids in weight loss. Yogurt, as part of a highcalcium and low-fat diet, helps with weight loss. Numerous studies have confi rmed the relationship of a high-calcium diet (especially from dairy sources) to weight loss. By consuming at least 1,200 milligrams of calcium per day, along with a low-fat, lowcalorie diet, you can lose more weight faster – especially around the abdomen, according to Stonyfield.com.



Types of yogurt –what’s the difference?

Greek yogurt: A creamier, fuller-fat yogurt style. It’s not for all diets, but OK as an occasional treat and often used in cooking to add rich, creamy flavor. The straining process of removing the whey also makes it a suitable cooking ingredient, as it does not curdle at high temperatures. Try Fage Total Greek Yogurt.

Cream on top: Classic-style yogurts like Brown Cow contain a thick layer of cream that rises to the top after it’s made. Eat the top separately or blend it all together – either way, it’s delicious! There are also lower-fat versions of this type of yogurt.

Smoothies: These premade, bottled yogurt drinks, such as Dannon Fruit Smoothies, are often billed as a “ great snack on the go,” but beware of sugar and carbs. You might be better off packing low-fat plain yogurt with honey and fresh fruit or blending your own smoothie.

Kefir: a fermented probiotic milk drink originating in the Caucasus Mountains in the former Soviet Union. Unlike yogurt, which is created from milk by adding certain lactic acid bacteria, kefir is made by combining milk with a pinch of kefi r grains, which add a small amount of carbon dioxide, alcohol and aromatic compounds – giving kef r its distinct fizzy, tangy taste. Try Lifeway Kefir
.

What does it mean?

Live active cultures: Live and active cultures refer to the living organisms Lactobacillus bulgaricus and Streptococcus thermophilus, which convert pasteurized milk to yogurt during fermentation.


Probiotic: Literally translated, it means “pro life.” Probiotics are dietary supplements containing potentially benefi cial bacteria or yeast, with lactic acid bacteria (LAB) as the most common microbes used. Probiotics help balance and maintain healthy bacteria in the body.

Another great way to add an even bigger nutritional punch to yogurt is with fl axseed oil. Try a daily drizzle on a serving of yogurt with fresh berries and granola. Flaxseed oil is rich in omega-3 fatty acids, which have been found to prevent heart disease as well as other health issues.

Not a big yogurt fan? No problem. Yogurt can be a sweet snack or dessert or even a base for a savory sauce paired with meat or other traditional Greek dishes.

With all the types of yogurt available, there should be one that suits your taste and diet. It’s worth the search.