YOGURT
By Lea Ann Holzmeister, RD, CDE
G
reek yogurt has taken over the yogurt
aisle. Food companies are developing
new variations of Greek and non-Greek yogurt,
such as cream top, high-fiber, dessert, whole
milk, lactose-free, soy and coconut milk, all the
time. Some of these trends have made yogurt
healthier, and others have made yogurt more
like a dessert.
Yogurt is made by bacterial fermentation
of milk (usually cow, goat or sheep) using
Lactobacillus bulgaricus and Streptococcus
thermophilus as the two main strains of bacte-
ria (cultures). Yogurt’s beneficial cultures are
sometimes called “probiotics.” These cultures
metabolize or break down some of the milk
sugar (lactose) in the milk, producing a semi-
solid yogurt consistency.
Yogurt can be made with unpasteurized
milk or milk that has been pasteurized after
the active cultures have been added. For
yogurt to contain the beneficial live and active
cultures, pasteurization must occur before the
active cultures are added.
Yogurt is available in Greek, blended,
fruit-on-the-bottom, fiber-added, Icelandic,
whipped or custard style. Greek yogurt is
strained, making it much thicker than most
other varieties and giving it twice the protein
of ordinary yogurt (or a glass of milk), about
17 grams in 6 ounces of plain Greek yogurt.
Non-Greek yogurt contains about 8 grams of
protein in 6 ounces.
Many yogurt products sold in the United
States are either low-fat or nonfat, but whole
milk yogurt is making a comeback. Non-
fat yogurt contains no fat or saturated fat.
Depending on the portion, low-fat yogurt
contains 1.5 to 3 grams of fat and zero to two
grams of saturated fat. Whole milk yogurt
can contain 6 grams of fat and 3.5 grams
of saturated fat in one 6-ounce serving. For
someone on a 1,500-calorie-a-day diet, this
would provide almost 30% of a day’s worth of
saturated fat. Light yogurt contains one-third
less calories and a 50% reduction in fat vs.
yogurt made with whole milk.
Most individual yogurt portions are pack-
aged in 4-, 6- or 8-ounce cups. However, serv-ing portions might be somewhere in between,
such as 5.3 ounces, a typical serving size for
Greek yogurt. When comparing yogurt prod-
ucts, refer to the label for the serving portion
and consider the serving size difference when
reviewing the nutrient content.
Like milk, yogurt is a good source of pro-
tein. An average 8-ounce serving contains
between 8 to 10 grams of protein, or 15 to
20% of the Daily Recommended Value (DRV).
Keep in mind, however, that once food manu-
facturers add sugar and fruit to the typical
yogurt container of 4 or 6 ounces, this means
less protein per serving.
Calcium is critical for building bones and
teeth and in maintaining bone mass. Milk prod-
ucts, including yogurt, are the primary source
of calcium in American diets, with one serving
supplying 10-40% of the daily value for calcium.
Yogurt contains natural as well as added
sources of carbohydrate. The naturally occur-
ring carbohydrate in yogurt is lactose. Other
carbohydrate sources in yogurt include fruc-
tose, fruit, agave nectar, cane juice and high-
fructose corn syrup. The carbohydrate content
of yogurt varies considerably, depending
on whether the yogurt is plain, flavored or
“light.” Plain yogurt has no added sweeten-
ers and typically contains 12 to 18 grams of
carbohydrate per 8-ounce serving. Flavored
yogurt may contain 3 to 4 teaspoons of sugar
in each 6-ounce cup. Flavored yogurt with
added fruit and sugar contains 30 to 50 grams
of carbohydrate in a 6- to 8-ounce serving.
“Light” yogurt typically is fat free and contains
alternative sweeteners to decrease the calories
from fat and added sugars. “Light” yogurt
contains 12 to 20 grams of carbohydrate in a
6-ounce carton.
Yogurt is a nutrient-dense food, with one
8-ounce serving satisfying one-third of the
recommended servings from the milk group
each day. Yogurt is a good source of protein
and calcium. When selecting yogurt packaged
in 5- to 6-ounce containers, choose those with
no more than 160 calories, 2 grams or less of
saturated fat, and at least 8 grams of protein
and 15% of the daily value for calcium. SUPERMARKET
SMARTS
Shutterstock/Lana^
Sweet56 September/October 2019