Yogurt, that yummy creamy calcium rich cup of goodness. In any form it is a good source of calcium and vitamin D. But buyer beware, some brands have as much fat and sugar as a jelly-donut. I know that’s hard to believe but it’s unfortunately true, especially when it comes to the fruit on the bottom types of yogurt. In their zeal and zest to make their product tastier that their competitors a lot of companies have sucked the nutrition right out of most of their yogurt and replaced it with fats, sugars and fillers. Be sure you’re only getting the good stuff by choosing plain, low-fat versions. Flavor them on your own with fruit and honey. And go Greek when you can. Plain Greek Yogurt offers twice as much protein and half the amount of carbs as the traditional type.
Eating fruit on the bottom or other sugar heavy yogurts as well as other foods that are high in added sugar may not seem so bad, especially if they’re not raising your total calorie intake for the day. But all that added sugar comes with health risks and its own downside. Exceeding recommended limits for added sugar intake may increase your triglyceride levels, which could raise the risk of heart disease.
Whole milk and flavored yogurts can pose a disadvantage for people who are dieting or watching their blood-sugar intake. One 8-ounce container of plain whole-milk yogurt contains approximately 7 grams of total fat, which includes approximately 5 grams of saturated fat. An 8-ounce serving of plain low-fat yogurt contains roughly half the total fat content at approximately 3.5 grams — with 2 grams of saturated fat — while an 8-ounce serving of plain Greek yogurt has just 0.88 total fat gram. An 8-ounce portion of low-fat, fruit-flavored yogurt contains approximately 42 sugar grams, compared to approximately 16 grams in the unflavored, low-fat variety and approximately 7 grams in plain Greek yogurt.
Making your favorite yummy yogurt an occasional snack isn’t likely to wreck a healthy diet or cause any damage in the long term. However, if you eat it on a daily basis, you may want to take stock of how much added sugar you’re consuming and consider making some changes to your diet. To enjoy a similar taste with less refined sugar, try layering fresh berries and plain nonfat yogurt into a glass or bowl and top them with a drizzle of honey or agave nectar for extra sweetness.
Long story short if you are reaching for yogurt everyday watch what you grab or put your hands on something else.