We Asked Dietitians If Flavored Yogurt Is Really That Bad For You

Sometimes what makes yogurt tasty, like added sugars and artificial flavors, can also make it less healthy. But with many options at grocery stores, you can choose flavorful yogurts that still provide nutritional benefits with fewer additives. Find out below why dietitians don’t always like flavored yogurt and what they recommend instead.

The nutrition label is your source of truth here: be sure to check both total sugars and added sugars. “Aim for yogurts with fewer than 8 to 10 grams of total sugars per serving, and ideally with no added sugars,” says registered dietitian Caroline Susie, RDN, LD, a spokesperson for the Academy of Nutrition and Dietetics. Health.

Also look at the ingredient list. Added sugars can come in many different forms. High fructose corn syrup, cane sugar, and fruit concentrates are a few to watch out for and avoid.

Certain artificial supplements (flavors, sweeteners, etc.) have been linked to an increased risk of cardiovascular disease, diabetes and cancer.

Artificial flavors are often identified by vague terms such as “artificial flavor” or “natural flavor,” while some common artificial sweeteners include aspartame and acesulfame potassium (acesulfame-K).

For artificial colors, avoid ingredients like Blue 1, Blue 2, Green 3, Red 3, Red 4, Yellow 5, and Yellow 6; Instead, opt for yogurts that use beet powder or curcumin as colorings.

The thickness and consistency of your yogurt may depend on certain gums and thickeners, ingredients that may be best avoided. (For example, carrageenan, a thickener, has been linked to digestive problems and inflammation.)

Your best bets? Look for natural, unprocessed additives in yogurt, such as chickpea, moringa, date palm, and lentil flours.

Yogurt is considered a healthy food for a reason: once stripped of all the unnecessary elements, it is an excellent source of calcium, protein and probiotics.

“If you’re trying to determine which yogurt is best for your overall health, then it’s a good idea to limit yogurts that are dessert-like,” said registered dietitian Amy Bragagnini, MS, RD, CSO, a spokesperson for the Academy of Nutrition and Dietetics.

Choosing a healthy yogurt starts with reading the nutritional information and ingredient label. Here’s what to look for:

1. A short list of ingredients

For healthy yogurt, you want as few ingredients as possible. The healthiest options usually contain just two or three ingredients: pasteurized milk, cream, and live active cultures.

“[Fewer ingredients] allows you to limit your consumption of unnecessary additives and preservatives,” Bragagnini said.

2. As much protein as possible

High-protein yogurt can fill you up and manage your blood sugar levels.

Most high-protein yogurts contain at least 10 grams of protein per serving, but some, like Greek or Icelandic yogurts, can contain between 12 and 20 grams of protein per serving. These are the ones to choose if you really want a protein intake.

3. Proof of Probiotics

Remember those live active cultures from the ingredients list? This is evidence of the presence of probiotics, gut-healthy bacteria, naturally found in and added to yogurt.

“Not only does yogurt contain a high amount of protein per serving, but it is also a fermented food that supports gut health through probiotics,” Cara Clark, integrative nutritionist and author of The way to feel goodsaid Health.

Some common strains of probiotics in yogurt include Lactobacillus bulgaricus, Streptococcus thermophilus, Lactobacillus acidophilus, Bifidobacteria (also known as bifidus), and Lacticaseibacillus casei.

Probiotics have been shown to strengthen the immune system, relieve or treat gastrointestinal symptoms, and may even prevent cancer.

4. Little or no added sugars

Ideally, yogurts should contain no added sugar or be low in added sugar.

For reference, added sugars should make up less than 6% of your daily calories – for women, this equates to 25 grams (6 teaspoons) per day; for men, that’s 36 grams (9 teaspoons).

“Choose unsweetened yogurt, then experiment with different ways to sweeten it,” Bragagnini said. “Yoghurt is a blank canvas, so don’t be afraid to add colorful fresh or dried fruit to provide natural sweetness.”

If you buy a yogurt that contains a sweetener, opt for natural sweeteners, some of which contain no sugar, such as stevia and monk fruit.