Eat Smart - Yoghurt
Yoghurt, yoghurt, yoghurt!
From protein-rich breakfast bowls to creamy dips, yoghurt is a versatile champ. Whatever the style or variety, it’s essentially milk that’s gone through a fermentation process thanks to the introduction of beneficial bacteria (i.e. live cultures or probiotics).
I have to admit that my own relationship with yoghurt is quite cyclical - at times I’ll have them quite a lot and then not want to see them at all. Nowadays, I enjoy incorporating them in dips or as a substitute in loafs!
Nutrient-wise it’s hard to beat, it offers calcium, magnesium, protein, and active cultures which are key to digestion. The balance of calcium and protein makes it a great muscle- and bone-building element in one’s diet. Not all yogurts are made equal though, take probiotics and live cultures for example, your best bet is going with brands which actually name the live cultures they’re adding to the mix – so you know you’re getting the good stuff. When it comes to pre- and pro-biotics you also have to make sure you’re getting good quality ones – you might be better off taking them in powder or supplement form at times to make sure it’s fresh and better quality.
Sugar is also an important factor to look into – and I’m not talking about the low-fat versions, those are usually even worse than the normal (or what we would call full-fat) version. For yoghurts with the lowest amount of sugar (i.e. zero) your safest bet is Greek style. Once you add flavours in, sugar is naturally going to be part of the equation, but small amounts are fine – look for brands which use natural fruit rather than flavouring and artificial substances.
(I won’t be making reference to specific brands - except for Skyr or similar - as it’s geographically limiting, so I’ll just be taking note of the characteristics to look for)
Lactose-free: yes believe it, when the enzyme lactase is added to traditional yoghurt it helps people with dairy sensitivities digest milk sugars. Plain goat yoghurt should also be lactose free.
Skyr: for all those who prefer a creamier base, reach for this Icelandic option that is actually a fermented strained cheese. It also packs in more protein than your average yoghurt.
100% grass-fed: cows that are allowed to roam and eat grass rather than be fed grains produce milk that offers a bolder and creamier flavour when it’s made into yoghurt. *
Vegan/Plant-based: it can take a few tries to find a top-notch plant-based alternative that uses non-dairy sources (almonds or soya) with added probiotics. Each taste and texture will be different but there are a few out there, just try to make sure it has some protein, it would be a plus if it contained calcium and vitamin D!
(For plant-based diets make sure you’re getting enough Vit B too and eating greens with every meal - for breakfast it could look like nettle tea)
Fat: the percentage listed on the container reflects the fat content of the milk used. For real satisfaction opt for full-fat (I would always go for full-fat anyways), if you’re leaning towards the low-fat just look for the sugar levels (they are most probably higher than in the full-fat).