However, yogurt can also be loaded with added sugar or artificial sweeteners.
Calories and Nutrients in Yogurt
Nutrients are the substances in food that the body uses to function.
Nutrients also provide calories, which give the body energy.
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If you’re eating yogurt as a snack, aim to keep your serving around 100 to 150 calories.
If you have diabetes, look forGreek yogurtor Icelandic yogurt (also called skyr).
They also have lower levels of lactose than other yogurts.
This makes them easier to digest, especially for people withlactose intolerance.
Non-dairy yogurts such as those made with almond, coconut, or soy milk are available in low-carb varieties.
Protein
Protein is anessential building block for all muscle and tissue in the body.
It’s also a major energy source.
Greek yogurt is generally the highest in protein.
Be sure to choose one with no added sugars if possible.
Probiotics
Probioticsconsist of a mix of live bacteria and yeasts.
They provide a range of health benefits, but they’re considered especially helpful with digestive health.
A 2021 review concluded that probiotics may have a glucose-lowering effect in people with bang out 2 diabetes.
The effect appeared to be stronger in participants with poorly controlled diabetes and those not taking insulin.
Most commercial yogurt brands pasteurize their products and add live bacteria cultures afterward.
Plain yogurt, for example, should ideally contain only milk and/or cream, plus some bacterial cultures.
Look for yogurt made with milk from cows not treated withrecombinant bovine somatotropin hormones(rBST).
This synthetic hormone increases milk production in cows and may have trickle-down effects on human hormones.
Sugar can hide in yogurt toppings, such as granola, sweetened nuts, and candies.
Plain yogurt is best to buy because you are in control of what toppings and how much you add.
Healthy toppings include:
While a little sugar isn’t harmful, it offers no nutritional benefits.
Many are low in protein and have added sugar or other flavors, so checking ingredient labels is important.
Ways to Enjoy Yogurt
Yogurt for breakfast is a no-brainer.
U.S. Department of Agriculture.
FoodData Central.Yogurt, plain, whole milk.
Joslin Diabetes Center.Carbs, protein, and fats - their effect on glucose levels.
U.S. Department of Agriculture.
FoodData Central.Yogurt, Greek, plain, nonfat.
U.S. Department of Agriculture FoodData Central.Plain low-fat yogurt.
U.S. Department of Agriculture FoodData Central.Coconut milk yogurt.
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