4 Reasons Plain Yogurt Is Better Than Low Fat Yogurt

Yogurt as a product - what is it?

Yogurt is a fermented milk product made from cow's milk through the work of special living organisms - lactobacili bulgaricus or lactobacili thermophilus. During fermentation, these microorganisms process milk and produce special microelements that are extremely beneficial for the human body. The body's sensitivity to yoghurt is 70% higher than milk.

Useful qualities of yoghurts

In addition to the presence of beneficial biobacteria, yogurt contains vitamins, as well as other microelements necessary for the human body. Thanks to this, yogurt has many other beneficial functions for the body:

• improving human immunity;
• reducing the risk of colon cancer;
• improving the functioning of the gastrointestinal tract;
• prevention of osteoporosis;
• improvement of blood pressure;
• supporting the function of the hematopoietic system;
• beneficial effects on the genitourinary system.

What is good for weight loss

When figuring out which yogurt is best for weight loss, you need to find out what qualities the product has and how it promotes weight loss. So, the beneficial properties of lactic acid drink include:

• improving the functioning of the digestive system and metabolism;
• normalization of intestinal microflora, blood pressure;
• prevention of constipation, cancer;
• cleansing of waste and toxins;
• strengthening the immune system, teeth, bones;
• prevention of osteoporosis, the occurrence of fungal diseases;
• elimination of food poisoning;
• reduction of cholesterol in the blood;
• elimination of inflammation of the genitourinary system;
• replenishment of calcium deficiency.

Composition of fermented milk drink

The composition of fermented milk, useful for weight loss, contains a minimum of lactose, which many people cannot tolerate, and contains lactase, an enzyme involved in the hydrolysis of the disaccharide lactose. Thanks to these qualities, the drink is better suited for those who have poor digestibility of whole milk and other dairy products containing lactose. In addition, yoghurts contain:

• vitamins: A, B2, B3, B6, B12, PP, C, retinol and choline;
• minerals: calcium, magnesium, phosphorus, potassium, iron, manganese, iodine, chromium, sodium, zinc, fluorine;
• ascorbic, fatty and organic acids.

Calories and nutritional value

Fermented milk products are made from different milks (natural, reconstituted, normalized), and they may also contain additives. The calorie content of the finished drink depends on the source raw material and ranges on average from 50 to 250 kcal/100 g. The nutritional value varies based on the percentage of fat content of the product, and for yoghurts from 1.5 to 3.2% is:

Shelf life

Only natural products containing live bifidobacteria and lactobacilli can bear the name “yogurt”. The shelf life of such a drink is a minimum of 5 days, a maximum of 2 weeks, but it is better to store it for no more than 7 days. On some jars, manufacturers indicate that the product can be stored for up to 30 days. This is only possible when natural products are salted (fish, lard), very sweet (jam, marmalade) or contain vinegar.

Fermented milk drinks do not belong to any of the above categories, so such information should alert you. The organisms used to ferment raw milk do not live that long, which means that shelf-stable yogurt contains preservatives or has been heat-treated. As a result of this, many bacteria die, the drink loses its beneficial properties, and health improvement and weight loss are unlikely to be the result of its consumption.

Special benefits of yogurt for diabetics

For people with diabetes, the choice of food is special, since for them the influence of food on the flow of glucose into the blood after the product has been eaten is extremely important.

For diabetics, products with a glycemic index (hereinafter GI) of no more than 50 IU are recommended. Products with a GI of 50 IU to 70 IU are acceptable for rare consumption. Like many other fermented milk products, sugar-free yogurt is a low-GI product and is recommended for the patient’s diet. Of course, doctors' recommendations point to sugar-free yogurt.

Doctors' opinions on the properties of yogurt

Dietitians advise patients who want to lose weight not to consume sweet fruit yoghurts. These products, even with a low fat content, contain a lot of sugar, which immediately enters the bloodstream. The healthiest option is natural yogurt without sugar or additives.

For the future, it should be noted that there is one more type of similar dairy products. You can also find drinking yoghurt without sugar on store shelves.

To improve the taste, you can add various fruits that are approved for those losing weight, as well as diabetics, to yogurt before use. This includes:

1. Plums.
2. Peaches.
3. Apricots.
4. Apples.
5. All types of citrus fruits.

Berries, such as raspberries or strawberries, are also a good topping for yogurt.

Important! Complete protein from yogurt is absorbed much better than from the usual milk.

What types are there?

Conventionally, all types of yoghurts can be divided into the following types:

• regular milk yogurt;
• Greek yogurt;
• non-dairy yogurt.

Greek yogurt is currently gaining widespread popularity. It is not drinkable and is highly dense, as it is devoid of whey and lactose. As a result, the product contains almost 2 times more protein and 1.5-2 times less carbohydrates.

Greek yogurt is a valuable nutritious product that can also be consumed by individuals with severe lactose intolerance. The negative point is that there is little calcium and a significant number of calories (since the volume of fat increases proportionally).

Non-dairy yogurt is made from soy and coconuts. The raw materials are of plant origin, therefore, they contain significantly less fat and are lactose-free. Is an ideal choice for vegetarians. This product contains virtually no calcium and vitamin D, but manufacturers can add them artificially.

Fruit yogurt or yogurt with fruit?

Not everyone knows that store-bought fruit yoghurts sometimes do not contain fruit. In the best case, the manufacturer uses FYANs - special “jams” made from fruits and stuffed with a large amount of chemicals to improve the taste and aroma.

The presence of fruit in this case is necessary only to create the illusion of naturalness due to the pieces. In the worst case scenario, simply the necessary set of dyes and flavors are added to yogurt. The manufacturer replaces the lack of taste with a large amount of sugar in the composition. Therefore, such yoghurts generally cannot be considered useful and healthy food.

It would be much more correct to use sugar-free yogurt and add fruit to it yourself as a filler. If you choose fruits recommended by nutritionists, eating such a dish will improve your body health and help you lose excess weight.

List of best products

All five participants in today's review can be safely recommended for purchase. The almost flawless composition of each of them allows us to talk about maximum benefits for the body. The differences between them can only be found in the degree of fat content, price, serving size and organoleptic properties. Taste is an individual matter, so you should rely only on your own experience or rely on customer reviews. The following products became leaders in three categories - and here's why.

“Sarafanovo” is the most budget-friendly

A yogurt that is lost among the big names of its competitors - which is very unfair. A high-quality thermostatic product from a Belarusian manufacturer in convenient portion packaging has an excellent composition and good organoleptic properties. High-protein yogurt is suitable for children's and diet food as a healthy daytime snack. The price for a thermostatic product is more than affordable - from 20 rubles per glass. Consumers note its delicate creamy taste and natural composition. It is perfect for those who do not like the sourness characteristic of fermented milk products: here it is practically absent.

Danone - the best fitness yogurt

The Danone concern is a truly legendary manufacturer of dairy products, the Russian division of which is located in the Oryol region. The brand’s thermostatic yogurt is in greatest demand among customers due to its standard organoleptic qualities, good composition, high brand trust and reasonable price. The product has low fat content, high protein content and probiotics - everything that is necessary for adherents of an active lifestyle and simply those who care about their health.

“Cow from Korovka” - made from whole milk

The only yogurt in today's review, the composition of which in the first place is not standardized, but whole milk. It’s not worth demonizing the normalization technology: it differs in that excess fat has been removed from the milk or, conversely, added to the required norm. Whole milk retains the same percentage of fat as in fresh milk. Therefore, “Korovka” is the most nutritious yogurt on the list and has a particularly dense and thick texture. In terms of taste, yogurt is close to yogurt - and this must be taken into account when choosing.

How to choose the right yogurt

One of the criteria for choosing sugar-free yogurt is its safety. Yogurt is a “living” organism, in the preparation of which special lactic acid bacteria are the main ones.

However, if sanitary production conditions are not observed, yogurt may contain dangerous pathogenic microorganisms and harmful bacteria. For example, a yeasty taste in a product indicates non-compliance with sanitary requirements by the manufacturer. Such yogurt does not benefit, but harms the consumer, including serious intestinal infections and poisoning.

What sugar-free yoghurts should be added to your daily diet so as not to harm your health?

The Roskontrol magazine conducted a study in which five strawberry drinking yoghurt brands took part:

• "Bio Balance";
• "B. Yu. Alexandrov";
• "Vkusnoteevo"
• "Ostankinskoye";
• "Frugurt."

All of the listed yoghurts were considered safe from the point of view of the presence of pathogenic microflora and excess yeast fungi, except for the yoghurt produced by B. Yu. Aleksandrov”, in which the indicators for the presence of yeast fungi were significantly exceeded.

Analysis of compositions. Looking for the best yogurt

In order to find out which yogurt can be considered the best, I compared formulations from several popular manufacturers.

Ingredients: Skimmed milk, cream, granulated sugar, skimmed milk powder, yogurt starter, bifidobacteria ActiRegularis, fruit additive (strawberry, sugar syrup), thickeners (E1442, pectin), coloring agents (paprika extract, carrot juice, carmine), identical flavoring natural strawberry; acidity regulators (citric acid, sodium citrate).

Ingredients: whole milk, cream, sugar, strawberries, water, stabilizers (E1412, E1422, gelatin, pectin, guar gum), skimmed milk powder, flavors identical to natural (strawberries, wild strawberries), natural coloring (carmine), antioxidant (grape extract ), acidity regulators (citric acid, sodium citrate), leaven.

Ingredients: skim milk, sugar, curd starter, rennet, fruit additive (cherry, sugar syrup), thickeners (E1442, locust bean gum, xanthan gum), acidity regulators (sodium citrate, citric acid), cherry flavor identical to natural.

Ingredients: normalized milk, skimmed milk powder, yogurt starter, bifidobacteria.

Ingredients: skim milk, cream, skimmed milk powder, sugar, fructose, yoghurt starter, fruit filler (applesauce, pear puree, sucrose, calcium citrate), acidity regulators (sodium citrate, citric acid), thickeners (modified starch, pectins) , flavors identical to natural, apple, pear, paprika coloring, vitamin D.

Ingredients: skim milk, cream, fruit filler (peach, passion fruit), sugar, water, thickeners (E1442, E1422, gelatin), flavors identical to natural (peach, passion fruit), acidity regulator (sodium citrate), coloring (beta-carotene) , glucose-fruit syrup, whey powder.

Ingredients: normalized milk, sugar, stabilizers (E1414, gelatin), leaven, natural dye, flavoring identical to natural - peach.

Calorie content of yogurt

To lose weight with yogurt without sugar or additives, you should focus on the low-calorie product, namely the energy content of yogurt.

Calorie content is influenced by many factors that are known only to manufacturers. Obviously, natural yoghurts without fillers are the most dietary, since the energy value of sweet yoghurts is twice as high as the calorie content of natural yoghurts.

The following is the nutritional value of popular names for sugar-free yoghurts:

• “Activia natural” - 75 kilocalories;
• “Greek” yogurt – 66 kilocalories;
• “White yogurt “Prostokvashino”” - 66 kilocalories;
• “Danone thermostatic” - 49 kilocalories;
• Yogurt “Miracle” - 99 kilocalories;
• "Activia" - 90 kilocalories;
• “Neo Imunele Natural” – 63 kilocalories.

Choosing the right one

The stores have a huge selection of dairy products. To choose healthy yogurt for weight loss, pay attention to the following signs:

• Study the composition carefully, the main thing is that the list does not contain various food additives. Ideally, it contains only 2 elements - milk and sourdough.
• Also pay attention to the amount of proteins and carbohydrates, they should be in approximately equal proportions. If there are 2-3 g of proteins and 20 carbohydrates, it means that the manufacturer has added a lot of sugar to the composition.
• Give preference to natural yogurt, which does not contain fruit or berry fillers. As a rule, they are artificial and therefore do not bring benefits.
• Yogurt is a living product, so it must contain special bacteria - Lactobacillus acidophilus and Lactobacillus bulgaricus. Be sure to look for them on the packaging.
• And don't forget to look at the expiration date. Natural, live yogurt does not last long, about 10 days.

Which company to buy

We will tell you about brands that are often found on shelves:

• BIO balance. This yogurt has the required amount of lactic and bifidoactive bacteria, which have a beneficial effect on the intestinal microflora. The product is presented in different fat contents, you can choose 1% or 1.5%, calorie content per 100 g is no more than 75 kcal. The downside is the use of artificial flavors and colors to add taste and smell.
• Activia drinking natural. Contains the correct ratio of sugar and milk protein, and also contains milk fat. There are 52 kcal per 100 g. The downside is the lack of bacteria.
• Valio. There are no preservatives and a moderate percentage of sugar. Estimated at 60 kcal. per 100 g. The disadvantage of Valio is its low protein content.
• DANONE low fat. It has a good ratio of proteins and carbohydrates. Only 63 kcal. per 100 g. But there are artificial ingredients.
• Activia thermostatic. Natural yogurt without added flavors. For 100 g only 64 kcal.

The price of each item is within 100 RUR. rub.

If you follow the Dukan diet, choose a product with a fat content of no more than 1.5%.

We also suggest paying attention to Greek yogurt - it is a natural product that is low in fat.

Benefits of homemade yogurt

To get a truly healthy and fresh product at your disposal, you should learn how to make yogurt yourself. This is the most valuable and high-quality option for fermented milk product. The temperature for preparing yogurt should not exceed 37 degrees and be maintained for a long time.

To prepare you will need one of these devices:

• multicooker with “Yogurt” mode;
• thermos;
• special household yogurt maker.

Ingredients for making homemade yogurt:

• milk with a fat content of up to 2.5%;
• sourdough (can be purchased at the pharmacy or use any natural yogurt).

Preparation:

1. Boil the milk and cool to a temperature of 37 degrees.
2. Prepare sourdough starter (if using pharmaceutical grade). To do this, dissolve the contents of the package in 1 glass of milk.
3. If industrial yogurt is used as a starter, stir it thoroughly in cooled milk.
4. Pour the mixture into a thermos/slow cooker/yogurt maker. Set the mode in the device according to the manufacturer's recommendations.
5. At the end of the cooking time, place the yogurt in the refrigerator for 4 hours for final ripening.

Important! If you want to make sugar-free yogurt with fruit, then the necessary additive should be mixed with yogurt only before eating. If you add fruit to the mixture in a yogurt maker, the milk may curdle during cooking and instead of yogurt you will end up with regular yogurt.

What to serve with

Yogurt goes well with a variety of foods, so it won't be difficult for you to come up with a new dessert.

However, give preference to low-calorie foods.

With bran

Bran is a dietary product that benefits the body. Thanks to dietary fiber, they cleanse the intestines of toxins and waste. By consuming bran with yogurt, you normalize digestion.

For a healthy drink, mix 0.5 l. low-fat yogurt with 3 tsp. bran.

Drink a low-fat shake during snacks between meals.

With buckwheat

Buckwheat contains fiber and dietary fiber, which help cleanse the intestines and improve the functioning of the gastrointestinal tract. Based on it, you can prepare a tasty and nutritious porridge that does not require cooking:

1. Take half a glass of buckwheat and pour 1-1.5 glasses of low-fat yogurt over it.
2. Leave the cereal overnight at room temperature.
3. During this time it will swell and become edible.

This lazy cooking method is suitable for those who don’t have time to prepare healthy breakfasts in the morning.

With oatmeal

Only oatmeal cooks faster than buckwheat:

1. Take the cereal and pour low-fat yogurt over it.
2. Choose proportions based on your own appetite. The main thing is that the cereal is completely covered with the dairy product.
3. Leave the mixture in the refrigerator for 1-2 hours, after which the delicious porridge is ready.

With flax seeds

Flax contains healthy omega-3 fatty acids that are essential for the human body. They regulate the functioning of the intestines and digestion, and also monitor the beauty of hair and nails.

Make a nutritious dessert using low-fat yogurt with 1 tsp. flax seeds, and you will feel favorable changes in your body.

With fruits and berries

A real dessert is made from low-fat yogurt with various toppings in the form of berries and fruits. Use whatever supplements you like.

Apples, kiwi and banana, strawberries and raspberries are perfect. Experiment and get new tastes!

With cottage cheese

Many people like to add sour cream to the cottage cheese to give it a softer consistency. But it is better to choose low-fat yogurt, as it has less fat content and will not harm your figure.

Just 2-3 tbsp. l. will make the cottage cheese tender and tasty.

With granola

Granola is a breakfast cereal made from nuts, oats and honey, baked until crisp. The dish is often used as muesli for weight loss.

If you choose a dressing, pay attention to light yogurt. It complements the ingredients perfectly.

This breakfast has a high calorie content, about 350-400 kcal per 100 g.

How to eat unsweetened yogurt deliciously?

Yogurts can be used both as a snack in the form of a main dish, and as an addition to a familiar product. This substitution makes any dish healthier and introduces you to new tastes. Here are several options for dishes using natural unsweetened yogurt:

• Greek (vegetable) salad;
• oatmeal with yogurt;
• fruit salad;
• Greek sauce with cucumbers (for meat dishes);
• homemade sorbet ice cream;
• cake cream;
• smoothie with fruits.