Yoghurt is a beloved food by many. It can be used as dessert, a breakfast food, or a meal even. Howbeit, some people are allergic to yoghurt, (that is, being lactose intolerant). Either way, for those who love it and do not have any dietary restrictions, it is very important you know the different types of yoghurts available, what nutritional values they provide to you, and the options available to you even when you are lactose intolerant.
The types of yogurts available are about as abundant as boutique fitness classes. There’s whipped, drinkable, and skyr, to name a few. Yoghurts come in both plain and flavored versions and varying amounts of milk fat.
Despite the wide variety though, yoghurts tend to fall into three common categories: Regular yoghurt, Greek yoghurt, and Non-dairy yoghurt. Here’s how they broadly compare.
Regular yogurt is usually made with cow’s milk, which makes it not suitable for those who are lactose intolerant. On the plus side, “it typically has more calcium, and is lower in calories and fat compared to Greek. And it’s a great source of protein at around 12 grams per eight-ounce serving.
Greek yoghurt, which has more of a tart flavor, is arguably the most popular type of yoghurt, and it’s easy to see why. “It usually has twice as much protein as regular yoghurt. Greek yoghurt is also lower in sugar and carbs than regular yoghurt,
Non-dairy consumers can still enjoy their yoghurt and eat it too, thanks to a variety of plant-based yoghurt options such as soy, cashew, almond, oat, and coconut milk. In comparison to regular and Greek yoghurt, plant-based yoghurts tend to be lower in protein.
Generally, yoghurt is a very healthy food. However, there are some specific instances where a person might want to choose a different snack or breakfast option. For one, if you have a milk allergy or are lactose intolerant, dairy-based yoghurt won’t play nicely with your digestive system. Thankfully, there is a huge variety of plant-based options that could be a good fit for your needs and tastes.
Yoghurt can also affect the effectiveness of certain specific medications. It may interact with some immuno-suppressants and antibiotics such as Ciprofloxacin. If you are on certain medications may need to be aware of that and avoid or adjust the timing of consuming yoghurt until the medicine is completed. If you’re not sure if yoghurt will affect medications you’re taking, it’s best to be safe and check with your doctor first.
Tips on how to buy the healthiest yoghurt possible
Look for low sugar.
Like with all packaged foods, it’s a good idea to keep an eye on the sugar content. While yogurt naturally contains about six to eight grams of sugar, it is recommended you opt for yoghurts that are unflavored or plain to cut back on added sugars that are often included in flavored varieties. Then you can add your toppings and berries for flavor, sweetness, and fiber. If you must have a flavored version, aim for 11 grams of sugar or less per serving.
If you’re going to eat yogurt, you might as well get your dose of probiotics in. That’s why it is recommended to grab yogurts that say “living cultures” or “contains active cultures” to reap the most benefits. “These are the bacteria that can improve the symptoms of IBS and help your gut flora.
Full fat versus low fat? That’s your prerogative.
There is no right or wrong choice when it comes to full fat versus low-fat yoghurts. Choose the one that’s right for you, and whichever you choose, just remember that moderation is of utmost importance.