 I am increasingly being asked in clinic "Which is the best yoghurt to buy!?". With such an array of options in the supermarket, I can understand why it can become confusing knowing how to decide. Ultimately, we all have our own taste preferences, and budgetary considerations which will drive our purchasing behaviour. However, having a closer look at your staple foods every now and then can be quite insightful, and you may be surprised at the results! There are 3 key things I will suggest you think about in your choices, to make them more healthful or appropriate to your health goals. 1) Choose natural where possible to avoid added sugars (glucose/syrup/barley malt) 2) Look for a short ingredient list – keep it simple! 3) Look for the addition of probiotics/live cultures Whilst not strictly a 'whole food', yoghurts (made by bacterial fermentation of milk), can provide a range of vitamins and minerals, calcium, and some good quality protein (in particular, from Greek style yoghurts). This fermentation process lowers the lactose and galactose content which can lessen the inflammatory effect on the body. Indeed, further research suggests there is an association between fermented milk products and a reduction in the risk of cardiovascular disease. More recently, new research is emerging that higher fat dairy in the form of yoghurt can protect against Type 2 Diabetes, an effect not found in similar low fat foods. Overall, by carefully choosing a more healthful option, yoghurts can be a great choice for breakfast, a snack or a simple dessert. Added sugar During my work as a practitioner, I am always keen to assess food items on an even platform, using the latest guidance to inform my thinking. Helpfully, the guidance provided by the British Dietetic Association on identifying high sugared products, takes the effort out of this process. Nutrient High Low______ Sugar >22.5g per 100g <5g per 100g In recent times, the 0% fat, low fat and diet yoghurts have dominated the supermarket trolley as a shopper's choice. This is in line with standard advice to lower saturated fat (SF) intake for a range of health reasons. However, be mindful not to focus purely on this low fat label, as often reduced fat products have added sugars, in addition to the natural sugars (lactose) that make up yoghurt. Low fat does not automatically equate to a healthy option. For example, standard low fat yoghurt has approximately 13-20g sugar per 100g, (or 20-30g in a 150g standard pot) which would be considered a medium-sugar food. Ingredient list Bearing in mind the Wholefoods1st philosophy of keeping it fresh and simple, I find myself increasingly drawn towards less adulterated options, with short ingredient lists. I can then add my own whole fruit/nuts/seeds, for additional flavour and health benefits. Yes it is important to assess the nutrient values, but what about the overall quality and health value of a product? Ultimately, having a 100-150g serving of whole or low fat natural yoghurt provides a more healthful option with only minimal amounts of sugar and fat when looking at the diet as a whole*, and ultimately should be a more satiating experience. If a client has a large amount of saturated fat in the diet from biscuits, pies, pastries and red meat, I would certainly be addressing these areas as priorities for improvement, rather than the saturated fat obtained from natural yoghurt. Attached are some examples of ingredient lists of yoghurts (taken from a large supermarket brand website). It is interesting to see what you are naturally drawn to without the packaging to entice your purchasing choices. 
Probiotics
If you want the added benefits of live cultures and probiotics choose products that specifically state they contain them. For example, a label may read “Contains the following live cultures: Bifidobacterium, Lactobacillus Bulgaricus, Lactobacillus Rhamnosus….” . Probiotics have been found to improve the digestive and immune system. Specifically, strains of bacteria found in yoghurt can assist our existing gut bacteria to digest common foods more easily, such as fruit, veg and wheat. In addition, live cultures have been linked to the treatment of IBS symptoms, acute diarrhoea and prevent infection due to their complex ability to improve mucosal barrier function in our gastrointestinal tract. However, the effects have only been shown when consumed every day over a period of time. I have completed further analysis on the ranges of natural yoghurt available in the supermarkets which is available to clients I work with. Interestingly, the calorie and protein content of natural yoghurt can vary a fair bit. If natural yoghurt is new to you, try a small pot first. If it is not to your liking, then use the other two principles to guide your choices, combined with the guidance on choosing low sugar products. * Recommendations regarding saturated fat intake should be < 10% of total calories. For example a typical healthy woman requires 2000Kcals a day to meet their energy needs. 10% of 2000Kcals = 200 Kcals. A 150g serving of natural yoghurts contains 1.5-4g of SF. This equates to 14-36 Kcals, 7-18% of this advised 200Kcal limit. Information sources
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AuthorAmy Gittins, BSc Registered Dietitian Categories
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