From Greek to probiotic – which yogurts are best if you want to lose weight… and which are better seen as an occasional treat
From being a key ingredient in breakfast bowls and smoothies to dips and marinades – or just eaten straight out of the tub – yogurt is as versatile as it is popular.
It also has a rich history. Dating all the way back to 5000 BCE, the word ‘yogurt’ comes from the Old Turkish ‘yogurmak,’ which means to condense, thicken or curdle.
And today, yogurt has grown into a multibillion-dollar industry with seemingly endless varieties, from traditional Greek to newer dairy-free and high-protein versions.
But with so many choices on offer, it can be difficult to work out which are the best in terms of nutrition – and which are better left as an occasional treat.
Greek yogurt, for example, can contain nearly half a day’s worth of protein in a single bowl, along with vital vitamins A, B and D.
But some fruit-flavored varieties that seem healthy at first glance can actually contain more sugar than a Krispy Kreme.
And while labels boasting added protein or probiotics are now commonplace, they can sometimes mask the presence of artificial additives.
With this in mind, the Daily Mail spoke to doctors and dietitians about which yogurts to pick and the ones to skip.
Greek yogurt has long been praised for its high protein and probiotic content. It also has less sugar than conventional varieties (stock image)
Is Greek yogurt the healthiest option?
Yogurt is made by heating milk to high temperatures to kill harmful and unwanted bacteria – a process called pasteurization that effectively resets the milk. It is then cooled, and a ‘starter culture’ of beneficial live bacteria is added to kickstart the fermentation process in a controlled way.
Greek yogurt differs in that it is strained multiple times to remove excess liquid whey – a byproduct of fermentation – resulting in a thicker, denser consistency.
This process removes some of the naturally occurring lactose (milk sugar), leaving behind a tangier, slightly sour taste, with protein as the key nutrient.
A one-cup serving of Greek yogurt contains roughly 150 calories, along with 20g protein, roughly the equivalent of three eggs, 3oz chicken breast or a cup of cooked lentils.
The same serving size also contains nearly half a day’s value of Vitamin B12, an essential nutrient the body needs to form red blood cells and regulate nervous system function.
Dr Kristin Struble, a pediatrician with training in nutrition and biochemistry, added that Greek yogurt is ‘a great source of calcium, protein and live active cultures.’
‘If you’re going to eat yogurt, I’d suggest Greek yogurt,’ Struble said.
These cultures include Lactobacillus, a healthy bacteria in the gut that helps push out pathogens and prevents the colonization of harmful bacteria.
‘Plain Greek yogurt is a nutrient-dense whole food. In one cup of yogurt, it provides 15-20 grams of protein, almost double that of regular yogurt,’ Dawn Menning, registered dietitian and certified diabetes care and education specialist at Nutu, told the Daily Mail.
‘Protein helps keep you feeling full longer, helps to stabilize blood sugar and supports muscle maintenance.’
Menning notes that for some people, Greek yogurt may lead to mild stomach issues such as gas, bloating, diarrhea and constipation due to the high protein content.
Should I eat Greek yogurt over regular?
Doctors told the Daily Mail that Greek yogurt is typically healthier than conventional varieties, especially when looking at sugar (stock image)
When it comes to choosing Greek yogurt versus regular, Struble looks at the protein content first.
‘If you’re trying to increase your protein intake, Greek yogurt typically has higher protein content than regular yogurt,’ Struble said.
While a cup of Greek yogurt contains 15 to 20g of protein, the regular variety falls short with less than 10g.
She also notes that Greek yogurt may be ‘easier to digest than cow’s milk for many people,’ due to the straining process stripping out more lactose, the natural sugar found in milk that comes from mammals.
Regular yogurt also tends to be higher in sugar. While exact numbers vary based on the brand, one cup of conventional yogurt contains about 14g of natural sugar compared to 7g for Greek yogurt.
‘The straining process makes Greek yogurt’s nutrients pretty consistent across brands, whereas regular yogurt can vary more,’ Struble says.
She does note, however, that conventional yogurt typically contains more calcium, at roughly 36 percent of the recommended daily value compared to 26 percent.
Should I add fruit to my yogurt or buy it premixed?
While flavored yogurts are more convenient, experts suggest buying plain varieties and adding your own fruit and other toppings like chia seeds (stock image)
Regular and Greek yogurts can come in a wide variety of flavors. Struble, however, steers clear. ‘I always suggest buying plain yogurt and adding your own goodies because flavored versions add a ton of sugar,’ she said.
Exact figures depend on the brand, but some flavored yogurt cups can contain 20g of added sugar on top of natural sugar, equivalent to two Krispy Kreme donuts. Dannon’s Low-Fat Vanilla and Yoplait Raspberry Mousse Whips, for example, each have about 22g of added sugar.
‘Even diet or sugar-free ones aren’t great,’ Struble notes. ‘They often contain artificial sweeteners I recommend avoiding.’
These may include sucralose and aspartame, which are also found in diet sodas, protein bars and some condiments like barbecue sauce.
By comparison, experts believe low-fat or zero-fat Greek yogurt, which has the fat separated out with machinery, is a healthy option for those looking to cut down on fat.
However, to make up for the lack of fat, manufacturers add thickeners and artificial sweeteners, which have been tied to gut disruptions.
Instead of flavored yogurts, Struble suggests taking a DIY approach.
‘Get the plain variety and add your own fruit, chia seeds, ground flax seeds, crunchy peanut butter, or a little vanilla extract,’ she said.
‘A teaspoon of honey works if you need a touch of sweetness.’
Is probiotic yogurt healthier?
Greek yogurt is a source of healthy bacteria like Bifidobacterium (stock image)
In recent years, conventional yogurt brands have started offering varieties with ‘added probiotics.’
These are the live bacteria and yeasts found in Greek yogurt, as well as fermented foods like kimchi, sauerkraut and kefir.
‘Plain Greek yogurt already has plenty of live active cultures that help with digestion and support a healthier gut microbiome,’ Struble said.
Menning adds that for most healthy adults, ‘extra added probiotics generally aren’t worth it.’
‘Regular plain Greek yogurt is already beneficial to support gut health,’ she says.
While probiotic yogurt may contain the cultures seen in Greek yogurt, it does not go through the same straining process as Greek yogurt, leaving it with higher sugar and carbohydrate content.
Standard probiotic yogurt can also come at a higher price. A 32oz container of probiotic yogurt runs about $6.50, while the same size container of Greek yogurt costs closer to $5.
However, conventional yogurt still contains whey, which adds small amounts of calcium and potassium not found in Greek yogurt.
What are the benefits of protein yogurt?
Brands have increasingly touted increased protein in yogurt, but experts note Greek yogurt typically has enough on its own (file photo)
Along with probiotic yogurts, some brands of regular and Greek yogurt have also touted extra protein, which often comes from whey or casein powder.
These contents usually range from 20g to 30g depending on the brand, while the average serving of Greek yogurt is around 15g to 20g.
‘The added-protein drinks and smoothies can help if you’re struggling to hit your protein goals, but always check the label – some sneak in a lot of sugar or fillers,’ Struble said.
The added protein can result in a chalky texture, so Struble notes that artificial additives may be added to improve the texture and freshness.
These may include stabilizers like xanthan gum and guar gum, along with sweeteners such as aspartame and artificial dyes like Red 40 and Yellow 5.
Research is still emerging, but recent studies have tied emulsifiers and stabilizers to weakening of the intestinal lining and inflammation in the gut. Artificial colors, meanwhile, have been tied to hyperactivity in children.
When it comes to additional protein, ‘whole food sources are usually better,’ Struble says. These may include lean proteins like chicken and turkey or a serving of beans or lentils, as well as a larger serving of Greek yogurt.
Is frozen yogurt healthier than ice cream?
Frozen yogurt is typically lower in calories and fat than ice cream (stock image)
Frozen yogurt has long been touted as a healthier alternative to ice cream.
Each half-cup serving of frozen yogurt contains around 110 calories compared to 140 calories for vanilla ice cream.
Frozen yogurt also contains less than half the fat of ice cream at 3g per half cup compared to 7g.
However, there are caveats, Struble says.
‘Frozen yogurt is usually lower in fat and calories than ice cream, but many have just as much sugar,’ she said.
‘Interestingly, when ice cream has higher fat, it can actually spike blood sugar less than a low–fat frozen yogurt because the fat slows digestion.
‘So in some cases, a small amount of full-fat ice cream can be better than a big serving of low-fat frozen yogurt. Neither is a health food, but portion size and total sugar matter most.’
Menning also notes that depending on the flavor, toppings and portion size, ‘frozen yogurt and ice cream may be the same in terms of nutrition.’
‘If you’re trying to limit saturated fat, frozen yogurt may be the better choice. If you’re more focused on limiting added sugar, ice cream may be the better choice,’ she said.
‘The right choice for each person depends on their health goals and taste preferences.’
