I am often asked about the different types of yoghurt and their nutritional benefits. In this post I’ll explore the most common types of yoghurt and provide recommendations based on health goals.
Regular Yoghurt
Regular yoghurt is made by fermenting milk with live bacteria, resulting in a creamy texture and slightly tangy taste. Yoghurt provides healthy bacteria, which are thought to have positive effects on our gut. However, not all yoghurt contains live cultures, as some are heat-treated post-fermentation, which kills off the beneficial bacteria. To ensure your yoghurt contains friendly bacteria, always check the label for ‘live cultures’.
I also recommend opting for plain yoghurt. Flavored yogurts can contain significant amounts of added sugars, sometimes as much as 15 grams or more per serving. If you prefer it sweeter, you can add natural sweeteners such as fruit, honey, or maple syrup.
A question I am often asked is whether to choose full-fat or low-fat yoghurt. Full-fat yoghurt is made from whole milk, retaining the milk’s natural fat content. Low-fat yoghurt is made from skimmed or partially skimmed milk,. Low-fat yoghurt is lower in saturated fat, so it may be more suitable for people who have been advised to reduce their saturated fat intake. However, full-fat natural yoghurt is often a better choice for several reasons. Despite its higher calorie content, the fat in full-fat yoghurt helps to keep you fuller. Additionally, the fat in full-fat yoghurt supports the absorption of fat-soluble vitamins enhancing its overall nutritional value.
Greek Yoghurt
Greek yoghurt is made by straining regular yoghurt to remove a significant portion of the whey, which is the liquid part of yoghurt that contains water, lactose, and some proteins. This process results in a thicker consistency with a higher concentration of protein and a lower amount of carbohydrates and lactose . Indeed, Greek yoghurt contains about half the carbohydrates and sugar of regular yoghurt while providing almost twice as much protein. When Greek yoghurt is strained to remove the whey, which contains water, some of the calcium present in the whey is also removed. As a result, the final product ends up with a lower calcium content compared to regular yoghurt.
It's also worth noting that "Greek Style" is not the same as Greek yoghurt. These yoghurts are not strained the same way as Greek yoghurt and often contain thickeners to create the same consistency. They also lack the nutritional benefits that Greek yoghurt has.
Skyr (Icelandic Yoghurt)
Skyr is an Icelandic yoghurt with a thick, smooth texture. Like Greek yoghurt, it’s strained and has a high protein content. Skyr is ideal if you’re looking for a yoghurt with high protein and a slightly tangier taste.
Kefir Yoghurt
Kefir yoghurt is a fermented milk product similar to regular yoghurt but has a thinner consistency and a tangier taste. Kefir is particularly rich in probiotics, containing a wider variety of beneficial bacteria than regular yoghurt. This makes it an excellent choice for supporting gut health and boosting the immune system. Additionally, kefir is typically easier to digest for those who are lactose intolerant, as the fermentation process reduces lactose content.
Oat Yoghurt
Oat yoghurt is a plant-based yoghurt made from fermented oat milk. It’s a popular choice among those who are lactose intolerant, vegan, or looking to reduce their dairy intake. Oat yoghurt is known for its creamy texture and mild flavour, making it a versatile choice for both sweet and savoury dishes. It’s also higher in fibre compared to other plant-based yoghurts, which can aid digestion. However, it tends to be lower in protein.
Soya Yoghurt
Soya yoghurt is made from soya milk, derived from soybeans. It’s one of the most nutritionally similar plant-based alternatives to dairy yoghurt. Some varieties also contain live active cultures. Soya yoghurt is ideal for those needing a plant-based yoghurt that’s high in protein. It’s also a good option for people with dairy or nut allergies.
Almond Yoghurt
Almond yoghurt is made from almond milk and is known for its light texture and nutty flavour. Almond yoghurt is a light, low-protein option that pairs well with high-protein toppings like nuts or seeds. It’s suitable for those looking for a lower-calorie, plant-based yoghurt.
Coconut Yoghurt
Coconut yoghurt is made from coconut milk, offering a rich, creamy texture with a distinct coconut flavour. Coconut yoghurt is ideal for those who enjoy a richer, more indulgent flavour. It’s best used as a treat or in moderation due to its high saturated fat content.
In Summary
When possible, choose a yoghurt with few ingredients.
Opt for plain, unflavoured yoghurt. If you don’t like plain yoghurt, it’s better to sweeten it yourself with honey or fresh fruit.
Unless you have been advised to limit saturated fats, opt for full-fat yoghurt.
For higher protein options, choose Greek yoghurt (not "Greek Style"), Skyr, or soya yoghurt.
For a higher calcium option, choose regular yoghurt or fortified plant yoghurts.
For gut health, choose kefir or any yoghurt with live active cultures.
If you are dairy-free, soya yoghurt is the option highest in protein but almond is the lowest in calories.
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