Are All Yogurts Created Equal?
Be Snack Savvy!

Recently I had a lengthy conversation with a long-time client about yogurt and whether it’s a good choice for a post-workout snack. Yogurt is high in protein, which makes it an obvious option for muscle recovery; however I needed to explain to my client that not all yogurts are created equal. Read on to find out why and learn which yogurts are the best options for you. Also check out the sidebar for a delicious way to spice up the ‘ol yogurt routine!

The Good, the Bad, and the Plain Ridiculous
If you’ve seen an Activia commercial lately (it’s a good thing I like Jamie Lee Curtis because they are EVERYWHERE), you already know all about how “good” bacteria is beneficial for your digestive tract when you consume them through eating probiotic foods. What you may not know is yogurt with these active cultures also helps stimulate the immune system. Add to that the fact that a typical yogurt has anywhere from ten to 20 grams of protein, depending on the type, it’s a pretty cool superfood to have stocked in your fridge. Your best option? Stay away from anything flavored or with the word “fruit” on the label or else the sugars are insanely high for just eight ounces of the yummy stuff. Plain, low-fat or no-fat yogurt is the way to go (see below for exceptions to this rule though). Yogurt contains a small amount of natural sugar (lactose) so you won’t escape the sugar completely but this is OK. It’s when you encounter added sugars that you need to put it down and stop self-sabotaging your health efforts! Besides, you can add your own real fruit to plain yogurt if you want. The following are great options:

Fage 0% Plain Greek Yogurt

Oikos 0% Plain Greek Yogurt

Redwood Hills Farm Plain Goat’s Milk Yogurt

Stonyfield Plain Yogurt

Activia, with caution – Read the sugar content on the nutrition label, as not all Activia varieties are low in sugar. Eight grams is suitable and probably means there is no added sugar.

Yoplait Plain Greek 0% Yogurt – Keep in mind this is the ONLY flavor worth purchasing from Yoplait, all others are insanely high in sugar.

Now for the bad. In order to tell you about all the devious yogurts out there I would have to write a novella, so I’m going to list just a few of the worst and tell you what to watch for so you can make an educated decision when at the grocery store. The following are on the top of my Might-As-Well-Eat-From-the-Sugar-Bowl-Instead list:

Any of the Yoplait varieties. This includes Yoplait Light and Yoplait’s new Greek style yogurts. They all contain added sugar in insane amounts. Just keep walking.

Any fruity or flavored yogurt – which means sugar has been added.

Any yogurt with the following listed on the ingredients label: high fructose corn syrup, colorings, or other strange-sounding fillers.

Any yogurt with less than 8 grams of protein.

A yogurt label with the words “light” or “fit” because they’ve generally had the real good stuff stripped out and replaced it with artificial sugars and colorings.

My only exception to consuming the above? When you’re wanting a decadent dessert go ahead and indulge in the above sugary yogurts instead, because I guarantee they’re better nutritionally than a fatty cheesecake and they’ll still satisfy your sweet tooth (yes they will, you just don’t want to believe it’s possible!).
I told you there would be a ridiculous part, so here it is: Following the Greek-style trend, many yogurt brands have come out with flavored Greek yogurts. Please understand these versions are NOT created equal to the plain flavors because of the added sugars they contain. You may save a dollar, but what you’re saving in product is costing you in your health. Stick with the plain flavor ONLY, since strawberry, honey, vanilla, peach, and blueberry varieties can contain upwards of 18 grams of sugar, most of which is added.

Bummed Out About Plain Yogurt?
Don’t be. Here are some scrumptious ways to sweeten it yourself!

Strawberries and cream: ¼ cup chopped strawberries and 1 tablespoon flaked or shredded coconut.

Pina colada: 1/8 cup canned crushed pineapple and 1 tablespoon flaked or shredded coconut.

Mochaccino: 1 tablespoon cool espresso or extra-strong coffee and 1 tablespoon chocolate syrup (the real stuff).

Orange burst: ¼ cup chopped orange segments or mandarin oranges and 1 tablespoon reduced-sugar orange marmalade.

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.