By Elizabeth Quigley, RD, CDE
DHAC Nutritionist & Diabetes Educator
Taken a walk past the yogurt display lately at the supermarket? Yikes! There must be 100’s of choices! How to decide?
First of all, there are 3 main kinds of yogurt – regular, lowfat and skim. Regular yogurt is made from whole milk, and thus has a higher fat content. An example of this would be Yo Baby – which is geared to infant and toddlers who need the extra fat content for brain development. The lowfat and fat free yogurts would be a better choice for those watching their weight. For someone with diabetes, you would need to check the carbohydrate content, which can vary considerably. Yogurts marked “lite” are generally lower in carbohydrates and calories.
Yogurt can be an excellent snack choice any time of day. Most of them have between 80 – 150 calories and are packed with nutrients. It is a great source of protein – usually 8-9 grams/6 ou. Cup as well as an excellent source of calcium, B vitamins, potassium, magnesium and Vit. D. Calcium and Vitamin D play an important role in increasing bone mass and preventing osteoporosis.
The Greek style yogurts are even higher in protein – as much as 14 – 20 grams/cup. These yogurts have been strained several times to make them extra thick and creamy. The higher protein content makes these particularly filling and satisfying.
Another benefit of yogurt is that many of them contain probiotics. These are healthy bacteria that aid in digestion. Our intestinal tracts have thousands of tiny bacteria that work to keep a healthy gut. Sometimes these bacteria are destroyed by antibiotics. Yogurt can help replace these. Look for the term “Live and Active Cultures” on the label. Even people who are lactose intolerant can usually tolerate yogurt well.
All and all, it’s hard to find a better snack choice than yogurt. Enjoy!