A Magic Food You Need
Easy delicious desserts include yogurt. As far as good-for-you foods go, yogurt couldn’t be a more stand-out citizen. But, with so many varieties popping up in the stores – Greek? Goat’s Milk? Kefir? – it’s hard to know what’s best.
The Pros and Cons of Different Yogurts as a Food Source
Traditional Milk – The yogurt most of us grew up on is made by fermenting cow’s milk with live bacteria.
Pro – It’s a solid source of protein, calcium, potassium, and B vitamins.
Con – Beware of dessert-like flavors packing added sugars, including high-fructose corn syrup. Even fruit-on-the-bottom varieties may contain more sugar than fruit by weight. Stick to plain, low-fat yogurt (with 12 grams of sugar or less and 3 grams or less of saturated fat), and add fresh fruit for sweetness.
Tried Greek Yogurt?
Greek – This cow’s milk variety is specially strained, resulting in its thick, creamy texture.
Pro – Greek yogurt has less sugar than traditional yogurt and up to double the protein, making it more filling.
Con – It also has less calcium – about a third to a half less than in the regular cow’s milk type. Some brands add thickeners like gelatin, but authentically strained Greek yogurt doesn’t need additives.
Goat’s Milk – Made using the same fermentation process as cow’s milk yogurt, it yields a similar nutritional and textural profile.
Pro – This may be a good option for those sensitive to cow’s milk because it lacks proteins found there that can cause allergic reactions and is slightly lower in lactose.
Con – It has a gamey flavor.
Are You a Vegetarian?
Non-Dairy – Made with soy milk, this type resembles cow’s milk yogurt, Nutritionally speaking, though, it can contain slightly less protein.
Pro – Ideal for vegans and people who are lactose-intolerant or allergic to cow’s milk. Plus, it’s naturally cholesterol-free.
Con – Soy milk is made through a grinding and heating process – some of the bean’s nutrients (like fiber) are lost that way and sometimes sugars are added for flavoring. The yogurt can also have a gritty texture. Avoid soy yogurt if your doctor has recommended that you steer clear of soy in general.
Kefir – This yogurt-like fermented beverage is made from a culturing process that combines milk with kefir grains (a mixture of bacteria and yeast).
Pro – Kefir is loaded with probiotics – sometimes even more so than its cousin, yogurt. Because it’s naturally thinner than yogurt, it may be easier to digest.
Con – The acidic flavor can take some getting used to, so most nutritionists suggest starting out with small doses to avoid an upset stomach. If you buy it in smoothie form, watch out for added sugar.
Eating healthy foodis key to a healthy lifestyle. One area that is prone to high calorie, high fat is dessert. Under the heading of easy delicious desserts is yogurt. By understanding the pros and cons of the different types, you can pick the type that’s right for you.