By: Paige Valentik MPS, RD, LDN

Yogurt is a versatile, delicious, and nutritious food. With so many varieties available, though, it can be tough to decide which one is the best for you. AND the media has made yogurt confusing because it’s “too high in sugar”. Some yogurts have added sugars that make it a less healthy choice, but all yogurt contains natural sugars, so you can’t avoid it…and that’s okay! In this blog post, we’ll explore the different types of yogurt, how to choose the healthiest options, plus, I’ve included two tasty yogurt recipes to try at home!

Yogurt comes in many forms, each offering its own unique texture, taste, and nutritional benefits. Here are the most common types:

1. Regular Yogurt: Regular yogurt tends to have a creamy texture and a tangy flavor. Full-fat regular yogurt provides essential fatty acids and is a great source of protein and calcium, though it can be high in calories.

2. Greek Yogurt: Greek yogurt is thicker and creamier than regular yogurt, thanks to its additional straining process. This type of yogurt is higher in protein and lower in sugar compared to regular yogurt, making it a great choice for those looking to increase their protein intake or follow a lower-carb diet. It can come in both full-fat and low-fat varieties.

3. Skyr: Skyr is an Icelandic-style yogurt similar to Greek yogurt but is typically milder and less tangy. Like Greek yogurt, it’s high in protein and relatively low in sugar. It’s also very thick and creamy, making it a great choice for those who prefer a denser texture.

4. Non-Dairy Yogurt: For those who are lactose intolerant, vegan, or follow a dairy-free lifestyle, non-dairy yogurts made from plant-based milks like almond, coconut, or soy are available. These yogurts are often fortified with calcium and vitamin D, but they may contain added sugars or artificial sweeteners.

5. Low-Fat and Fat-Free Yogurt: Low-fat and fat-free yogurts are made by removing some of the milk fat, which reduces the calorie count. While these can be great for calorie-conscious individuals, they often have added sugars to compensate for the lack of creaminess.

When choosing yogurt, first and foremost you need to consider your goals (i.e. weight loss, improved body composition, gut health to name a few). Once you know what direction your nutrition should be headed, reading the food label is essential to making a healthy decision for you. Here’s what to look for:

• Serving Size: Make sure to check the serving size on the label, as the nutrition facts are based on this.
• Calories and Fat: Look at the calorie count and the amount of fat. If you’re aiming for a low-calorie option, go for low-fat or fat-free versions. But if you’re seeking higher satiety or more healthy fats, full-fat yogurt can be a better choice.
• Added Sugars: Many flavored yogurts can be loaded with added sugars. Ideally, you want a yogurt that has no added sugars or one that has less than 5 grams per serving.
• Protein: Greek yogurt typically contains more protein than regular yogurt. If you’re looking for a high-protein snack, Greek yogurt is a great option.
• Live Active Cultures: Look for “live active cultures” on the label to ensure the yogurt contains probiotics for gut health.

Yogurt can be enjoyed at any time of the day! Here are a few ways to incorporate it into your diet. Morning: Yogurt is an excellent breakfast option, especially when paired with fresh fruit, nuts, or granola. It’s high in protein, which can help start your day with energy. Snack: A small bowl of yogurt can be a satisfying afternoon snack that provides protein and keeps hunger at bay. Post-Workout: The protein in yogurt helps with muscle recovery after a workout. Add some fruit or a drizzle of honey for a quick and delicious recovery meal.

Yogurt is a highly nutritious and versatile food that can suit a variety of dietary preferences and goals. Whether you’re looking for a high-protein snack, a probiotic boost, or a dairy-free alternative, there’s a yogurt out there for you. Remember to read the food label carefully to make the healthiest choice and enjoy it in moderation as part of a balanced diet. With these tips and delicious recipes, you can make yogurt a tasty and nourishing part of your daily routine!

Here are two easy and healthy yogurt recipes to add to your collection!

Probiotic Smoothie
Ingredients
1 cup plain yogurt (Greek or regular)
1 banana
1/2 cup frozen mixed berries
1 tablespoon chia or flax seeds
1/2 cup almond milk
Directions
1. Add all the ingredients into a blender and blend until smooth.

Greek Yogurt Fruit Dip
Ingredients
1 cup plain Greek yogurt
1 tablespoon peanut butter
1 tablespoon honey
1/8 teaspoon vanilla extract
Fresh fruit for dipping
Directions
1. In a bowl, combine the Greek yogurt, peanut butter, honey, and vanilla extract. Stir until smooth and well-mixed.
2. Slice your favorite fruits into dipping sizes (apple slices, strawberries, and bananas work great).
3. Serve the yogurt dip with the fresh fruit for a refreshing and nutritious snack.