How To Choose A Healthy Yoghurt
Yoghurt is a great go-to snack. It’s a good source of protein, which is important for strong muscles and bones, and is packed full of gut-healthy probiotics. It's known for containing calcium, which is a mineral necessary for healthy teeth and bones. Just one cup of yoghurt provides 49% of your daily calcium needs!
Yoghurt also contains vitamin B12, phosphorus, magnesium and potassium. These minerals are essential for several biological processes, such as regulating blood pressure, metabolism and bone health.
However, there is a lot of confusion around which yoghurt to choose, and what to look for when you’re picking one.
Here are some tips when it comes to choosing a healthy yoghurt.
Which yoghurt do I choose? Natural, Greek, plain or flavoured?
Natural, Greek, plain or flavoured yoghurts can all be good choices - the important factor to consider is how many kilojoules and added sugar they contain per serve. Greek yoghurts tend to be higher in protein, which may help you feel fuller for longer.
The only yoghurt that doesn’t fit into the snack recommendation is coconut yoghurt. Just like coconut oil, coconut yoghurt is a high-kilojoule, high-fat, low-calcium choice. Compared to full-fat milk-based yoghurts it has double the kilojoules, with 785kJ per 100g and a huge 11.5g of saturated fat - three times more than the full-fat yoghurt! Coconut milk yoghurt has about 4mg calcium per 100g (unless the coconut yoghurt is fortified with calcium) compared with 110mg-125mg per 100g for regular yoghurt.
For lactose free options, there are plenty of lactose free yoghurts which are low in added sugar, fats and kilojoules. Use the guidelines below when choosing a lactose free yoghurt.
What kilojoule levels should I look for?
If you are following the Slim Mama Weight Loss Guide, we recommend you stick to between 500 - 600 kilojoules (approx. 120 - 150 calories) for snacks. So when looking for yoghurt we recommend these guidelines. Generally this equates to 200g (or 2/3 cup). However, the portion may be more or less, depending on the brand of yoghurt.
What about sugar?
All yoghurts contain natural sugars, called lactose, so there will always be a small amount of natural sugar that will appear under ‘sugars’ in the Nutrition Information Panel. However, it’s important to not choose yoghurts that have excess added sugars.
For natural and sweetened yoghurts, look for 5-6g of 'sugar' per 100g. At this level, all of the sugar is coming from the naturally occurring milk sugar lactose.
For flavoured yoghurt, without sweeteners, choose one with less than 10g total sugar. It’s ok to choose a fruit flavoured yoghurt which may have a small amount of added sugar - just ensure it does not exceed the kilojoules that we recommend for snack serves.
TOP TIP: Add a scoop of Slim Mama Shake to your favourite yoghurt for a high protein, high fibre, delicious snack option!