Is Yogurt a Healthy Snack?
“What are some healthy, high protein snacks?” is a question I get a lot. In my Wellness Coaching sessions, clients and I will brainstorm nourishing and quick ideas for breakfast, lunch, dinner, and snacks. For the most part, I follow the client’s lead and ask questions about their budget, taste preferences, and schedule as I guide them through making a well-rounded list of foods and meals. However, a few foods make me pause and take over the conversation a bit more–one of them is yogurt.
The average active person should be consuming a minimum of 100 grams of protein per day. The majority of women I work with don’t even come close to that number. The majority of women I work with also eat yogurt either as a snack or as a whole meal… which we often find is part of the problem.
Yogurt can definitely be part of a well-rounded, nourishing diet. However, not all yogurt is created equal. Some types of yogurt wear a “health halo”, meaning they boast health claims with little or no evidence to back them up. The claim is there, but the benefit is missing. Here’s what you need to know next time you go grocery shopping:
Flavored yogurt is usually a sugar-fest
Whether your flavored yogurt label boasts low-fat, “gut-health”, high calcium, low calories… it’s likely packed with sugar. Here is the sugar content of 3 common brands:
Yoplait Low-Fat Strawberry Flavored Yogurt: 21 grams of total sugar, including 16 grams of added sugar or 32% of your daily recommended sugar.
Chobani Strawberry Blended Nonfat Greek Yogurt: 17 grams of total sugar, including 12 grams of added sugar or 24% of your daily recommended sugar.
Noosa Strawberry Rhubarb Probiotic Whole Milk Yoghurt: 30 grams of total sugar total, including 18 grams of added sugar or 36% of your daily recommended sugar.
Of course, fruit has naturally occurring sugar and the 4-5 grams of this naturally occurring sugar per serving are totally fine. What we need to watch out for is the added sugar. Just think, if you add a spoonful of sugar to your morning coffee and pair it with a cup of flavored yogurt, you’ve already consumed 25-30 grams of sugar–over half the recommended daily sugar before you even check your first email.
Regular yogurt is often low in protein
The Yoplait and Noosa examples above have only 4-5 grams of protein per serving, and Chobani does a little better with 11 grams. Still, if you’re shooting to exceed 100 grams of protein per day, you definitely don’t get bang for your buck with these options.
When buying a well-rounded, healthy yogurt, you want to look for something that is high in protein and low in sugar and fat. Unfortunately, this is like looking for a rainbow with a pot of gold at the end. I have found yogurts labeled “Keto” to be high in protein and equally high in fat, and we already know that low-fat yogurt is low in protein and high in sugar. One of the only brands I consistently find at most grocery stores that I would recommend is Oikos Pro Strawberry Flavored Yogurt. This option has 20 grams of protein, no added sugar, and 3 grams of fat.
But my favorite and most highly recommended yogurt option is homemade.
Making your own yogurt blend is quick, budget friendly, and the healthiest option available
Now, don’t panic. I’m not asking you to actually make your own yogurt. I’m suggesting that you flavor your own Plain Nonfat Greek Yogurt (any brand). Chop up ¼-½ cup of strawberries (or any other berry), place in an empty bowl, and let them sit in the fridge overnight. Then, pour them along with their juices over ⅔ cup of Nonfat Greek Yogurt in the morning and you’ll be packing 16 grams of protein, 0 grams of added sugar, and 0 grams of fat.
This is delicious alongside your favorite style of eggs, or makes for a great snack in between meals. Without any source of fat, you will likely be hungry within 1-2 hours of consumption. If you’re on the go and need to make the yogurt a stand-alone full breakfast that will keep you satiated all morning, add a tablespoon of peanut butter and a sprinkle of granola.
Eating healthy can seem overwhelming, especially with all of the tricky phrases and claims products use on their labels to reel you in. The best way to combat the overwhelm is to become an informed consumer. In my Wellness Coaching sessions, I help you to do just that. We will chat about your current eating habits and how you can gradually improve them with evidence-based information, not brilliant but misleading marketing schemes. To learn more about Wellness Coaching, click here. Or, click here to schedule your complimentary, no-strings-attached consultation.
