Happy weekend everybody! I know I have been a bit MIA from my blog for awhile and I am sorry for that. This internship has been keeping me on my toes. I have made it to my 4th rotation in my internship and I am currently working at a diabetes outpatient clinic attached to the hospital I am interning at.
One of my first projects at my new rotation was to create a handout for diabetics really have to be careful with their sugar and carb intake. I don’t know about you but I get completely overwhelmed just walking past the yogurt section let alone trying to pick one out to eat. Chobani, activia, yoplait, fage, store brand, greek yogurt, plain yogurt, fruit yogurt, there are just too many options. Options are great but too many can be a recipe for disaster.Yogurt can be a great, healthy snack, but
So i bring you, tips for choosing a healthy yogurt. Although these tips are aimed at diabetics, they can be utilized by anyone who is looking to lead a healthier lifestyle.
Tip #1: Go Greek!
Greek yogurt is higher in protein than traditional yogurts and typically lower in sugar and total carbs. Be careful though. Just because a yogurt is greek, does not automatically mean it is healthy. While doing my research, I still discovered many brands of greek yogurt that were high in sugar and carbs. Which brings me to my next tip, carbs.
Tip #2: Limit total carbs to <20g per serving and sugar to as minimal as possible
Tip #3: Look for at least 10g of protein per serving
It amazes me as some of the products out there that claim to be in high in protein and then contain only 4 or 5 grams of protein per serving. That is not a high protein product. You want at least 10 grams. The protein will stick with you longer and keep you feeling full.
Tip #4: Read labels!
Just because one particular flavor may follow the above guidelines, does not mean that all flavors will. Read labels carefully!
And, to make this a bit easier for you, I did the grunt work and the research and compiled a list of the best greek yogurt brands out there. As mentioned, not all flavors will follow the above guidelines so use your best judgement.
– Chobani greek yogurt: most flavors contain between 14-16 grams of protein, around 20g total carbs, ~19g sugar, and 140 calories. Made with real sugar as opposed to artificial sugar.
Best option: Nonfat plain which contains 18g protein, 7g total carbs, and 100 cal.
Best flavor option: vanilla with 16g protein,17g total carbs, and 140 cal.
– Dannon light & fit Greek yogurt: most flavors contain 12g protein, 6-9g total carbs, and 6-7g sugar. Made with artificial sweetener (sucralose i.e. splenda).
Best option: strawberry with 12 g protein, 8g carb, 6g sugar, and 80 cal.
– Activia Greek yogurt: most flavors contain 12g protein, 20g total carbs, 18g sugar, and 130 cal. made with real sugar, no artificial sweeteners.
Best option: vanilla with 13g protein, 18g total carbs, 17g sugar.
– Stonyfield oikos greek yogurt: most flavors contain 13g protein, 18g total carbs, 15-17g sugar, and 110-140 cal. Made with real sugar, no artificial sweeteners.
Best option: plain with 15g protein, 6g total carb, 6g sugar, and 80 cal.
Best flavor option: blueberry with 13g protein, 16g total carbs, 15g sugar, and 120 cal.
Worst options: chocolate and caramel
– Dannon traditional oikos greek yogurt: most flavors contain 11g protein, 20g total carbs, 19g sugar, and 160 cal. made with real sugar, no artificial sweeteners.
Best option: all flavors are pretty equal nutritionally
– Fage 2% greek yogurt: most flavors contain about 12g protein, 17g total carbs, 16g sugar, and 140 cal. made with real sugar, no artificial sweeteners.
Best option: plain with 20g protein, 8g total carbs, 8g sugar, and 150 cal.
Best flavor option: all other flavors pretty equal nutritionally.
Worst option: honey
– Fage 0% greek yogurt: most flavors contain 13g protein, 17g total carbs, 16g sugar, and 100-130 cal. made with real sugar, no artificial sweeteners.
Best option: plain with 18g protein, 7g total carbs, 7 g sugar, and 100 cal.
Best flavor option: all other flavors pretty equal nutritionally
Worst option: honey
– Kroger greek yogurt: most flavors contain 14g protein, 15g total carbs, 14g sugar, and ~130 cal. made with real sugar, no artificial sweeteners.
– Wallaby organic greek yogurt (found at whole foods): most flavors contain 12g protein, 18g total carbs, 15g sugar, and 110-140 cal. made with real sugar, no artificial sweeteners.
Best option: plain with 17g protein, 6-7g total carbs, 4g sugar, and 100-130 cal (the ranges are dependent on whether you choose nonfat or lowfat plain)
Best lowfat option: all flavors pretty equal nutritionally
Best nonfat option: lemon with 12g protein, 16g total carbs, 13g sugar, and 110 cal.
Worst option: honey
I hope you find this information helpful the next time you go shopping for yogurt. Have you tried any of the yogurts listed above? do you have a favorite of the ones that are listed above? or a not so favorite? any feedback on the various brands both flavor and taste-wise would be appreciated 🙂