For reference: plain, whole-milk Greek yogurt contains 5 to 9 grams of naturally occurring carbs from the milk itself. Thanks to Nordic tastes, Icelandic Skyr, even in its flavored incarnations, tends to have less added sugar than its American or Greek counterparts.
Some yogurts are sweetened artificially with aspartame, acesulfame potassium, or sucralose or with naturally-derived stevia. For example, converted to 5. By Catherine Newman Some basic principles about yogurt — its benefits, pitfalls, types, and traps When I was a child, way back in the Pleistocene era of the s, there was one brand of yogurt, Dannon, and it came in a waxed-cardboard container, and you knew it was healthy because there were million-year-old Slavic people in the commercial for it, the point being that if you ate yogurt you would live forever.
Click to jump to a section: What is yogurt? Regular or Greek? Non-fat, low-fat, or whole-milk? Plain or flavored? What else might you see on a yogurt label? What is yogurt? Look for 2 or more grams of fat per 5. The takeaway: Choose Plain Yogurt or choose sweetened or flavored yogurt very carefully. Look for 20 or fewer grams of carbohydrates per 5.
Thickeners, which might include pectin, gelatin, agar, guar gum, and corn or tapioca starch. Pectin creates a thicker, more palatable product in the absence of fat. Since pectin provides no calories, it is useful in manufacturing lower calorie yogurts. The esterification, or the percentage of ester groups in the molecule, of pectin determines its properties in a food product. Low methoxyl ester pectins can be used in diet yogurt varieties and the fruit preparations for yogurt because they can gel in the presence of a small amount of sugar.
Pectin does not impact the taste of the final yogurt product. According to the American Dietetic Association, pectin is classified as a functional fiber and can provide health benefits as a source of soluble fiber. It is a non-starch polysaccharide extracted from citrus products and can be sold as a fine powder or liquid. Cummings, a meta-analysis of 11 studies measuring fecal weight found that pectin increases fecal weight by 1.
Fiber intake in this study, such as from pectin, was significantly related to stool weight, and stool weight was inversely related to colon cancer risk. Factors that contribute to the increase in fecal weight are the presence of the fiber eaten, the water absorbed by the fiber and bacteria produced by the fermentation of the fiber.
Additionally, the longer the stool is held in the large intestine, the more water will be absorbed. Added fiber tends to normalize defecation regularity and speed up intestinal transit time. The water that is held by fiber is less likely to be reabsorbed by the colon, due to its quick passage through the intestine. She received a bachelor's degree in dietetics from the University of Connecticut and a master's degree in human nutrition from the City University of New York.
Di Stante has been writing professionally for more than 10 years, contributing to local newspapers and "Today's Dietitian. So if you have a powerful, broad-spectrum probiotic on hand in your refrigerator that you take daily, just open the capsule and stir the cultures into the yogurt.
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Terms Privacy Policy. Part of HuffPost Wellness. All rights reserved. So here are some tips on making a common yogurt of today more healthful than it actually is:. Avoid all commercial yogurts except the "plain" variety. Add or supplement with taurine and carnitine powder. Suggest a correction. Now What? Newsletter Sign Up.
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