How to Buy the Healthiest Yogurt -

Traditional Yogurt

Traditional yogurt is made by introducing “live cultures,” aka bacteria, to milk so they can convert the lactose, or sugars, into lactic acid, explains Janette Marsac, RDN, LCSW, a New York City-based registered dietitian nutritionist. It’s unstrained, and can be made from skim, low-fat, or whole milk. Since it’s not strained of excess liquid, traditional yogurt tends to have a milkier, thinner texture than strained yogurts like Greek or Icelandic versions.

Greek Yogurt

Greek yogurt is made by straining the traditional kind to remove whey, which makes it thicker and leaves a higher concentration of some nutrients. It typically has twice as much protein (around 15 g) as regular yogurt, says Carrie Lam, MD, with the Lam Clinic of Integrative Medicine in Tustin, California. However, Greek yogurt is lower in calcium than traditional yogurt. Per 8 ounces (oz), it supplies 27 percent of the Daily Value, versus traditional yogurt’s 45 percent.

Greek yogurt also strains the majority of lactose from the cow’s milk, leaving a thick, creamy texture behind that’s easier to digest than some other kinds.

Greek yogurt can be made from nonfat, low-fat, or whole milk.

Icelandic Yogurt

Also known as skyr, this traditional Icelandic fermented dairy product straddles the line between cheese and yogurt. It’s strained more than Greek yogurt, so it’s thicker and even more protein-packed, with around 20 g per cup, and little added fat or sugar.

Traditionally, skyr is made with skim milk.

Its taste is often described as milder than Greek yogurt, and it has naturally low levels of sugar and lactose, says Diana Gariglio-Clelland, RD, CDCES, a Washington state–based registered dietitian with Next Luxury. You can find Icelandic yogurt in the United States marketed under brands such as Siggi’s and Icelandic Provisions.

Australian Yogurt

This unstrained yogurt tends to be creamy and rich, like a high-protein dessert. It’s made with skim milk and cream (or sometimes simply whole milk), and is cooked slower and longer than other yogurts. The brand Wallaby says that Australian yogurt’s smooth texture and mild taste are the result of a slow culturing process.

Noosa Yoghurt, another brand made (and spelled) in the Australian style, contains 150 calories per 4.5 oz, depending on the flavor. Because these tend to be sweeter and have less protein, they’re a good option for a healthier dessert.

French Yogurt

This style is made by a technique known as “pot set,” in which whole milk and live cultures are combined in individual pots and left to ferment for up to eight hours. French yogurt is not strained, so it retains some of its sweetness (and lactose), but is thicker than other unstrained yogurts, like Australian. French yogurt pots tend to be slightly smaller than other varieties, and so may have the advantage of built-in portion control. Several flavors from Oui by Yoplait, for instance, are 170 calories per 5-oz pot.

Source link