For women over 50 actively trying to lose weight, yogurt can be a beneficial addition to their health journey. Studies, such as the 2023 findings from the Nurses’ Health Study, suggest that yogurt may aid in fighting postmenopausal weight gain. However, with the vast array of yogurt options available today, it can be challenging to determine the best choice for weight loss. This article delves into the various types of yogurt, their nutritional profiles, and what to look for when selecting the best high-protein yogurt for weight loss.
Understanding Yogurt and Its Benefits
Yogurt is created when specific “live and active cultures” (beneficial bacteria) are mixed with milk. These bacteria multiply rapidly, converting natural milk sugar into acid, resulting in a creamy, tangy product. Yogurt is a source of slimming nutrients, and its protein content helps improve hunger control and build metabolism-boosting muscles.
What to Look for When Choosing Yogurt
When selecting yogurt, there are several factors to consider:
- Live and Active Cultures: Ensure the label indicates "live and active cultures," as heating yogurt can kill probiotics.
- Added Sugar: Avoid yogurts with more than five grams of added sugar, as excessive sugar can inhibit probiotics and stimulate hunger.
- Fat Content: Opting for lower-fat varieties can reduce calorie intake without affecting other benefits.
- Protein Content: Aim for yogurt with a high protein content to promote fullness and muscle building.
Types of Yogurt
Greek Yogurt
Greek yogurt is regular yogurt that has been strained, resulting in a thicker, creamier texture. This process also removes some natural sugar, leaving concentrated nutrients behind. Greek yogurt contains about 20 grams of protein per cup, nearly double the protein content compared to regular yogurt. Studies have shown that Greek yogurt can make people feel fuller and reduce the desire for afternoon snacks.
Icelandic Yogurt (Skyr)
Also known as skyr, Icelandic yogurt is made with the same bacteria found in regular yogurt, along with traditional Icelandic varieties. Skyr is strained more thoroughly than Greek yogurt, resulting in a mellow, silky texture. It boasts extra probiotics and about 24 grams of protein per cup, 25 percent more than Greek yogurt.
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Kefir
Sometimes called “drinkable yogurt,” kefir is made by fermenting milk with over 30 different types of bacteria and yeast. Kefir is tangier than most yogurt and slightly carbonated.
Soy Yogurt
This plant-based option starts with soy milk and is made like regular yogurt. Soy yogurt is thinner than regular yogurt but still tangy with a slightly nutty taste. It has the highest protein content of any plant-based yogurt without a protein supplement mixed in, at 9 grams of protein per cup.
Probiotic-Boosted Yogurt
This type of yogurt, including brands like Activia and Stonyfield Organic Probiotic, is made with a greater variety of probiotics to impart extra benefits. Different strains of probiotics have different superpowers, and the more variety, the better.
Top High-Protein Yogurt Brands
Several brands offer high-protein yogurt options. Here are some of the top contenders:
- Ratio Protein Yogurt: This yogurt contains an impressive 25 grams of protein per serving. Ratio Foods focuses on creating foods with quality macros. While customer reviews are mostly positive, some find it overly sweet due to the use of erythritol and sucralose.
- Oikos Pro Greek Yogurt: Available in various flavors, Oikos Pro Greek Yogurt contains 20 grams of protein in single-serving containers and 23-25 grams in 32 oz containers. Some customers have noted an artificial aftertaste.
- Chobani Zero Sugar Greek Yogurt: With 12 grams of protein per serving and zero grams of sugar, Chobani Zero Sugar Greek Yogurt is an excellent choice for those looking to avoid sugar or artificial sweeteners. It is sweetened with stevia leaf extract and monk fruit extract. However, some customers have found the taste artificial and chalky.
- Siggi’s Nonfat Icelandic Style Yogurt: Siggi’s Icelandic Skyr Nonfat Yogurt contains 15 or 16 grams of protein per single-serving container. Some customers find the taste sour and prefer Greek-style yogurt.
- FAGE Total 0% Milkfat Yogurt: FAGE Total 0% contains 16 grams of protein per serving in the plain and vanilla flavors and 13 grams in the flavored varieties. Some customers find the yogurt too thick, with a texture similar to sour cream.
Expert Recommendations
Susie Kundrat, MS, RDN, LDN, founder of Eat Move Groove and professor emeritus at University of Wisconsin-Milwaukee, recommends aiming for 1-3 servings of yogurt a day as part of a healthy diet. She suggests Friendly Farms Plain Nonfat Greek Yogurt from Aldi, which can be dressed up with fruit and oats or used as a sour cream substitute.
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Caroline Susie, a registered dietitian based in Dallas, suggests looking at the nutrition label and opting for yogurt with minimal added sugar and high protein content. Whitney Linsenmeyer, Ph.D., assistant professor at Saint Louis University, recommends unsweetened Greek yogurt for its extra protein punch.
Incorporating Yogurt into Your Diet
Yogurt can be enjoyed in various ways:
- Breakfast: Yogurt is a great way to start the day.
- Snack: It makes for a satisfying high-protein snack.
- Smoothies: Add yogurt to smoothies for a creamy texture and protein boost.
- Cooking: Use plain Greek yogurt as a substitute for sour cream or mayonnaise in recipes.
The Importance of Probiotics
Yogurt is known for its probiotic content, which can benefit gut health. Probiotics are live bacteria that can improve the balance of bacteria in your gut. Some research suggests that yogurt can improve gut health by increasing beneficial bacteria.
Addressing Common Concerns
Sugar Content
Many flavored yogurts contain high amounts of added sugar. To avoid excess sugar, choose plain yogurt and add your own toppings, such as fruit, nuts, and seeds.
Lactose Intolerance
If you are lactose intolerant, you may still be able to enjoy yogurt. Yogurt contains live and active cultures that can help digest lactose. You can also choose lactose-free options like Chobani Protein, which contains added lactase, the enzyme that breaks down lactose.
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Plant-Based Options
For those who prefer or need to avoid dairy, there are many plant-based yogurt options available. Soy yogurt is the most nutritionally comparable to dairy yogurt, but it is essential to check the label for added sugar.