Yogurt is a versatile and healthy food that can be incorporated into various diets and lifestyles. It’s great for breakfast, dessert, snacks, smoothies, and even as a condiment. The yogurt aisle has become increasingly complex, with numerous options available, including Greek, Icelandic, dairy, and plant-based yogurts. Many yogurts are packed with protein, calcium, potassium, and live active cultures and probiotics, which are beneficial for gut health, protein absorption, and overall well-being.
Understanding Yogurt Varieties
To make an informed choice, it's essential to understand the different types of yogurt available:
- Whole-Milk Yogurt: This yogurt has a creamy texture due to the full-fat milk it's made from. It has more calories and saturated fat compared to low-fat and nonfat versions, containing about 5 grams of saturated fat per cup of plain yogurt. While it has less protein and calcium, some research suggests that dairy fat might not have the same artery-clogging effect as saturated fat from other sources.
- Low-Fat Yogurt: This yogurt falls between whole-milk and nonfat versions in terms of texture and nutrition. It typically has about half the saturated fat of whole-milk yogurt.
- Nonfat Yogurt: This yogurt has a thinner texture and can be slightly watery, although Greek and Icelandic versions can still be thick. It may taste tarter than whole-milk yogurt.
- Traditional Yogurt: Also known as "unstrained" yogurt, it is creamy and has a looser texture. It comes in nonfat, low-fat, and whole-milk forms, with the higher fat content generally resulting in a creamier yogurt.
- Greek Yogurt: This yogurt is thicker than traditional styles because it's strained to remove liquid whey. Whole-milk versions are dense, while even nonfat Greek yogurt can be thick and firm. Greek yogurt has a tangier flavor and about twice the protein of traditional yogurt but also more calories.
- Icelandic Yogurt (Skyr): This yogurt ferments longer and is strained several times, making it thicker than Greek yogurt and tangier. It tends to have slightly more protein than Greek yogurt but less calcium than traditional yogurt.
- French Yogurt: This yogurt is "pot set," meaning it's made and sold in individual glass or clay jars. It's denser and creamier than unstrained yogurt because it's typically made with whole milk.
- Plant-Based Yogurts: These include almond, cashew, coconut, and oat milk yogurts. They contain live active cultures and probiotics and are low in saturated fat. However, they often have less protein and calcium than dairy yogurts unless fortified.
What Makes a Yogurt Healthy for Weight Loss?
When choosing a yogurt for weight loss, consider the following factors:
- Minimal Added Sugar: Check the nutrition label for added sugars, which can contribute to inflammation and weight gain. Opt for plain yogurt and add your own healthy toppings like fruit, nuts, or seeds. Aim for a yogurt with no more than 10 grams of added sugar per serving, but less is always better.
- High in Protein: Protein is a satiating macronutrient that can help you eat less and support weight loss goals. Choose yogurts with at least 10-11 grams of protein per serving. Greek and Icelandic yogurts are excellent sources of protein.
- Low in Saturated Fat: While some fat is necessary for absorbing fat-soluble vitamins, limiting saturated fat intake is generally recommended. Choose low-fat or nonfat options to reduce saturated fat content.
Top Plain Greek Yogurt Picks for Weight Loss
Here are some of the best plain Greek yogurt options for weight loss, based on taste, texture, and nutritional value:
Fage Total 5% Greek Yogurt: This yogurt is a clear winner due to its creamy texture, rich flavor, and high protein content. It's luxuriously creamy and crisply tart, making it a satisfying and healthy choice.
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Ingredients: Pasteurized skimmed milk and cream, live active cultures (L. bulgaricus, S. thermophilus, L. acidophilus, Bifidus, L. casei).
Whole Foods Organic Plain Greek Yogurt: This yogurt offers a tangy flavor and silky texture, making it a refreshing option. Its lower fat content allows the tartness to shine through without feeling heavy.
Ingredients: Cultured pasteurized organic whole milk, live active cultures (S. thermophilus, L. bulgaricus, L. acidophilus, Bifidus, L. paracasei, L. rhamnosus).
Aldi's Friendly Farms Nonfat Greek Yogurt: This budget-friendly option is low in calories and high in protein, making it a great choice for weight loss. It can be paired with fresh or frozen fruit and chopped nuts for added flavor and nutrients.
Ingredients: Nonfat milk, live active cultures.
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Oikos Triple Zero Greek Yogurt: This yogurt stands out with zero fat, zero added sugars, and zero artificial sweeteners. It has a mildly tart flavor and satisfying richness, making it a good starter Greek yogurt.
Ingredients: Nonfat milk, live active cultures.
Siggi's Icelandic Skyr: Known for its creamy texture and nutritional punch, Siggi's Skyr contains 15 grams of protein per serving and only 90 calories. It's a great option for staying satiated and reducing snack cravings.
Icelandic Provisions Skyr: This creamier, thicker version of French yogurt has no added sugars, making it perfect for those trying to lose weight.
Other Yogurt Options to Consider
La Fermière Whole Milk Yogurt: This lusciously rich yogurt has a velvety texture and fresh, bright flavor. While it may not be an everyday yogurt due to its higher price and richness, it's a luxurious treat.
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Ingredients: Whole milk, whole cream, live active cultures.
Trader Joe’s Organic Plain Whole Milk Yogurt: This yogurt has a mild, milky-sweet flavor and a smooth, creamy texture. It's a good option for daily consumption, whether sprinkled with granola and honey or added to smoothies.
Ingredients: Organic whole milk, pectin, vitamin D3, live active cultures.
Aldi’s Simply Nature Organic Whole Milk Yogurt: This yogurt has an assertive milky flavor and a plush texture. It's a standout organic yogurt at a lower price than comparable brands.
Ingredients: Organic whole milk, pectin, vitamin D3, live active cultures.
Whole Foods 365 Organic Low-Fat Yogurt: This yogurt has a smooth, slightly runny consistency and a subtle fruity flavor. It's a good foundation for tzatziki or yogurt-based marinades.
Ingredients: Organic low-fat milk, pectin, vitamin D, live active cultures.
Trader Joe’s European-Style Nonfat Yogurt: This yogurt contains buttermilk, lending a zippy and refreshing tartness. It's a good foil to granola and fruit.
Ingredients: Organic nonfat milk, organic sweet cream buttermilk, live active cultures.
How to Incorporate Yogurt into Your Diet for Weight Loss
- Breakfast: Start your day with a bowl of plain Greek yogurt topped with fresh fruit, nuts, and seeds.
- Snack: Enjoy a serving of yogurt as a high-protein snack to keep you feeling full between meals.
- Smoothies: Add yogurt to smoothies for a creamy texture and a boost of protein and probiotics.
- Condiment: Use plain yogurt as a healthy substitute for sour cream or mayonnaise in dips, sauces, and toppings.
- Marinades: Use yogurt-based marinades for chicken or fish for added flavor and tenderness.
Things to Avoid
- Cabot Whole Milk Plain Greek Yogurt: The taste was more akin to “Cottage cheese, if cottage cheese were, I don’t know, bad?”
- Trader Joe’s Whole Milk Plain Greek Yogurt: The consistency was thinner and more watery than other options, as if it were plain old unstrained regular yogurt.
- Chobani Whole Milk Plain Greek Yogurt: The yogurt had a cheesy, cheddar-like smell and also declared that it had a “chunky” texture.
- Wallaby Organic Aussie Greek Whole Milk Plain Yogurt: Was particularly light-perhaps too light.
- Stonyfield Organic Plain Whole Milk Greek Yogurt: Its flavor was also quite mild.