The supermarket’s dairy section offers more and more options these days, but how do you decide which to choose?
By Isabelle Huot
If you eat yogourt, you may have noticed that a host of different flavours and varying percentages of saturated fat aren’t the only things that set the many types apart from one another. These days, variables such as the amount of protein and sugar are part of the equation. Here’s a look at the latest trends.
Less Sugar
To better respond to consumer demand, the dairy industry has been reducing the amount of sugar in some products. The brand Maison Riviera sells vanilla Greek yogourt containing 25% to 40% less sugar than the average. A 175 ml (¾ cup) serving has 11 to 12 grams of sugar. Still, it’s important to read the list of ingredients, as some yogourts with less sugar contain sweeteners. Two examples are Danone’s Two Good flavoured yogourts, which contain stevia extract, and Yoplait’s Source yogourts, which contain sucralose. Contrary to popular belief, sweeteners such as stevia don’t help with weight control and can even harm the microbiota’s balance. Read labels carefully!
More Protein
While protein used to be popular mainly with athletes who wanted to increase muscle mass, it’s now in demand among average consumers who also want to maximize their protein intake. For example, Oikos PRO offers yogourts with 18 to 19 grams of protein per 175 ml (¾ cup) serving as well as yogourt drinks that have 24 grams of protein for the same serving size. Note that flavoured versions contain stevia extract.
Skyr
This dairy product, which is Icelandic in origin, is similar to Greek yogourt. It’s made with pasteurized skim milk, which is coagulated with active cultures and then filtered to separate the whey. The result is a high-protein, low-fat product with a thick, creamy texture. In terms of flavour, skyr is slightly acidic, with a naturally sweet aftertaste.
Choosing Wisely
To choose the healthiest yogourts, use these criteria:
1. Probiotics
These living micro-organisms are known for, among other things, promoting the digestion of lactose, ensuring good bowel function, and improving nutrient absorption. Regular and prolonged consumption of probiotics can be beneficial. Not all yogourts contain probiotics (some Greek yogourts don’t), so be sure to read the label before proceeding to the checkout.
2 Saturated fat
The World Health Organization (WHO) recommends making saturated fat less than 10% of your total energy intake, or less than 22 grams per day for a 2,000-calorie diet. A yogourt with 10% milk fat contains 10 grams of saturated fat per 175 ml (¾ cup) serving—nearly half the WHO’s daily recommended amount. It’s better to choose yogourts that are lower in fat (0% to 2%).
3. Sugar
The best option is to buy “plain” yogourts (those that don’t contain added sugar) and then add fruit. For flavoured versions, compare nutrition-fact tables and opt for products that contain less sugar. Avoid products that contain sweeteners.
4. Protein
Whether as a satisfying snack or to increase protein levels, high-protein yogourts are a good choice. This type is especially suitable for athletes and older adults. Depending on your personal nutritional needs—how much protein is in your regular diet—it might be worth choosing yogourt that’s higher in protein.
