Yogurt stands out as a versatile and healthy food, perfect as a snack, a breakfast component, a smoothie ingredient, or even a condiment. However, with the proliferation of options, navigating the yogurt aisle can be daunting. This guide clarifies the distinctions among yogurt types and styles to help you make informed choices for weight loss.
Understanding Yogurt Varieties
Whole-Milk Yogurt
Made from full-fat milk, this yogurt boasts a creamy, velvety texture. However, it contains the most saturated fat, approximately 5 grams per cup in plain yogurt.
Low-Fat Yogurt
As the name suggests, this type falls between whole-milk and nonfat yogurts in terms of both texture and nutrition. Plain low-fat yogurt typically has about half the saturated fat content of its whole-milk counterpart.
Nonfat Yogurt
Nonfat yogurt tends to have a thinner texture and may be slightly watery. However, Greek and Icelandic varieties can still be quite thick. Plain nonfat yogurt often tastes tarter than whole-milk yogurt.
Traditional Yogurt
Also known as "unstrained" yogurt, traditional yogurt is creamy and has a looser texture compared to other types. It is available in nonfat, low-fat, and whole-milk versions, with higher fat content generally resulting in a creamier texture.
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Greek Yogurt
Greek yogurt undergoes a straining process to remove liquid whey, resulting in a noticeably thicker consistency than traditional styles. Whole-milk versions are quite dense, while nonfat Greek yogurt remains thick and firm. It also has a tangier flavor, especially in plain varieties. Due to the higher concentration of milk solids, Greek yogurt contains about twice the protein of traditional yogurt but also more calories, particularly in whole-milk versions. Greek yogurt has less calcium content.
Icelandic Yogurt (Skyr)
Icelandic yogurt, or skyr, ferments longer and undergoes multiple straining processes. This results in a thicker consistency than Greek yogurt and a tangier taste. While it varies by brand, Icelandic yogurt generally has slightly more protein than Greek yogurt but less calcium than traditional yogurt.
French Yogurt
Unlike most yogurts produced in large vats, French yogurt is "pot set," meaning it's made and sold in individual glass or clay jars. Typically made with whole milk, it is denser and creamier than unstrained yogurts. French-style yogurt has similar calorie, saturated fat, protein, and calcium content to traditional whole-milk yogurt.
Plant-Based Yogurts: Almond, Cashew, Coconut, and Oat Milk
Almond or Cashew Milk Yogurt
These nut-milk yogurts contain live active cultures and probiotics and are low in saturated fat. However, their protein content may be lower than dairy yogurts, ranging from 3 to 5 grams per container. Some brands add isolated protein sources such as soy protein to increase protein content. Nut milks have little natural calcium, so fortification is essential.
Coconut Milk Yogurt
Coconut milk yogurt has the creamiest texture among plant-milk yogurts. It contains live active cultures but typically has little calcium or protein (unless added) and significantly more saturated fat than whole-milk dairy or other plant-milk yogurts.
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Oat Milk Yogurt
Yogurts made from oat milk may have a slightly sweet taste. They contain beneficial live cultures, and some have added protein.
Drinkable Yogurt and Kefir
Drinkable yogurt is simply yogurt that has been diluted with water or produced to have a lighter consistency. Kefir is a similar probiotic drink but is fermented longer, resulting in a tarter taste. Both provide varying amounts of protein, calcium, and probiotics.
Yogurt and Weight Loss: Key Considerations
Yogurt can be a valuable addition to a weight-loss diet due to its live and active cultures (probiotics), which benefit gut health and may aid in weight management.
Low or Zero Added Sugars
Opt for yogurts with low or zero added sugars. Excessive added sugars can lead to inflammation and weight gain.
Good Source of Protein
Choose high-protein options (at least 10-11 grams per serving) to promote satiety and reduce overall calorie intake.
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Low in Saturated Fat
Be mindful of saturated fat content, especially if you have cardiovascular concerns.
Top Yogurt Recommendations for Weight Loss
- Two Good Greek Yogurt: Contains only 2 grams of naturally occurring sugar per 5.3-ounce cup, sweetened with stevia. It provides 12 grams of protein per serving with no artificial sweeteners and no added sugar.
- Siggi’s Yogurt: Creamy texture, good flavor, and 15 grams of protein per serving with only 90 calories.
- Icelandic Provisions Skyr: Plain yogurt option with no added sugars, offering a tangy flavor that can be customized with toppings like fruits, nuts, and seeds.
- Oikos PRO High Protein Yogurt: Contains 25 grams of protein per ¾ cup with only 4 grams of naturally occurring sugars.
- Chobani’s Zero Sugar Yogurt: 11 grams of protein per 5.3-ounce cup with only 60 calories, sweetened with allulose, stevia, and monk fruit.
- Kite Hill Yogurts: Plant-based alternatives with 17 grams of protein per serving and only 140 calories.
- Wallaby Organic Aussie Greek Whole Milk Plain Yogurt: 16 grams of protein and 15% of daily calcium needs per ¾-cup serving.
- Thor’s Skyr: 18 grams of protein per 6-ounce serving, made with casein protein for sustained energy release.
- Aldi Plain Nonfat Greek Yogurt: 90 calories and 16 grams of protein per serving, ideal with fresh or frozen fruit and chopped nuts.
Expert Insights
- Susie Kundrat, MS, RDN, LDN: Recommends Friendly Farms Plain Nonfat Greek Yogurt from Aldi, emphasizing the importance of live and active cultures and limiting added sugar to no more than five grams.
- Lauren Harris Pincus, RD: Suggests adding fruits, nuts, seeds, or cereal to yogurt for a balanced meal or snack.
- Melissa Mitri, MS, RD: Highlights Siggi’s yogurt for its creamy texture, good flavor, and nutritional value.
- Lisa Andrews, MEd, RD, LD: Recommends Aldi plain nonfat Greek yogurt for weight loss, paired with fruit and nuts.
- Caroline Susie, RD: Emphasizes the gut health benefits of yogurt and recommends opting for yogurts with minimal added sugar.
- Whitney Linsenmeyer, Ph.D.: Highlights Greek yogurt for its extra protein punch and advises choosing unsweetened varieties.
Practical Tips for Choosing Yogurt
- Read the Label: Pay close attention to the nutrition label, focusing on protein, fat, and added sugar content.
- Minimize Added Sugar: Opt for plain, unsweetened yogurts to avoid unnecessary added sugars.
- Prioritize Protein: Choose yogurts with at least 10 grams of protein per serving to promote satiety.
- Consider Fat Content: Choose nonfat, low-fat, or full-fat options based on your personal preference and health needs.
- Add Healthy Toppings: Enhance the flavor and nutritional value of plain yogurt with fresh fruit, nuts, seeds, or granola (in moderation).
- Check for Live and Active Cultures: Ensure the yogurt contains live and active cultures to support gut health.
- Be Mindful of Plant-Based Options: If opting for plant-based yogurts, check for added protein and calcium.
The Science Behind Yogurt and Weight Loss
- Probiotics: Yogurt contains live and active cultures (probiotics) that promote gut health, which can influence weight management.
- Protein: High-protein yogurts increase satiety, helping to reduce overall calorie intake.
- Satiety: Studies have shown that Greek yogurt can increase feelings of fullness compared to regular yogurt.
- Soy Yogurt: Research suggests that incorporating soy yogurt into a diet can enhance weight loss.
Yogurt Beyond Weight Loss
Beyond weight loss, yogurt offers numerous health benefits:
- Gut Health: Probiotics in yogurt support a healthy gut microbiome.
- Bone Health: Yogurt is a good source of calcium, which is essential for strong bones.
- Blood Pressure: Yogurt consumption is associated with lower blood pressure.
- Essential Nutrients: Yogurt provides essential vitamins and minerals, including calcium and vitamin D.