How To Choose The Best Probiotic Yogurt
Overwhelmed in the yogurt aisle? There are two main things to look for on a label. First, make sure it says contains live and active cultures,saysDana Eshelman, R.D.N., dietitian and founder of A Dash of Dana Nutrition Coaching. Then, pay attention to the sugar contentsome yogurts can contain more sugar than a bowl of ice cream!
The bad bacteria in your gut thrive on sugar, Eshelman explains. So, going overboard on sugar can cause the bad bacteria to outnumber the good, leading to inflammation and even chronic disease. Sure, the probiotics help, but why make it work harder? Experts agree that not all yogurts are good probiotic sources, so weve gathered the ones you can count on to keep your gut healthy .
This coconut-based yogurt which contains 50 billion probiotics in each serving. Theres also a dash of Himalayan salt and cassava root in each cup which balances out its flavor and creamy texture.
Nutrition serving:140 calories, 11 g fat , 65 mg sodium, 9 g carbs , 2 g protein
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Chobani Whole Milk Plain
Nutrition:5.3 oz, 130 calories, 6 g fat , 70 mg sodium, 7 g carbs , 13 g protein, 15 % DV calcium
Chobani claims to use whole milk in their formula, but if you take a closer look at the ingredient list, they describe the recipe as using nonfat milk and cream. Which probably explains why the fat content of the resulting yogurt is 4 percenta higher-than-average percentage for whole milk. Other than sketchy labeling, we dont see too much of a problem with Chobanis yogurt, which is high in proteinand very low in sugar. Just watch out for eating too much fat in one sitting. Although the probiotics will help balance your gut, studies have found that a diet high in saturated fat has been known to throw off your gut-mending efforts.
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Yogurt And Gout Audience
I wrote Yogurt and Gout for . GoutPal Foodies are gout sufferers who want to eat better gout foods. But, they do not have a healthy eating plan. So, I explain how Greek Yogurt might help gout sufferers. But, only if you incorporate it into a healthy gout foundation diet.
Are you unsure which type of gout sufferer you are? Then, before you read this article, go to .
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What Is Greek Yogurt
Greek yogurt begins like regular yogurt by heating milk and fermenting it with bacteria. The fermentation process converts milk sugar into lactic acid.1
Traditionally, the yogurt is then strained in cloth bags. But nowadays most modern yogurt manufacturers strain their yogurt with centrifuges in order to achieve the thick Greek texture.
Reducing moisture in this way also increases protein and fat content per weight.
Other yogurts like Icelandic skir, use a similar process, and are labeled strained yogurts.
Watch out for companies that use thickening agents to achieve a Greek yogurt texture. These will be labeled Greek style yogurt. 2 Theyre often cheaper, but are higher in carbs and lower in protein and fat.
Its worth noting that traditional Greek yogurt was made exclusively from sheep and goats milk. In addition to having more nutrients that contained only A2 milk proteins that may be healthier and easier to digest.
Lifeway Helios Kefir Nonfat Original
Kefir is 99 percent lactose-free, making it a great yogurt alternative for those with lactose intolerance. This tangy drinkable yogurt is easy to eat on the go and is loaded with 16 grams of protein. Whether or not you can handle dairy, throw it into your shopping cart to mix up your morning routine!
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Best Diet For Gout: What To Eat What To Avoid
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.
Gout is a type of arthritis, an inflammatory condition of the joints. It affects an estimated 8.3 million people in the US alone (
Fortunately, gout can be controlled with medications, a gout-friendly diet and lifestyle changes.
This article reviews the best diet for gout and what foods to avoid, backed by research.
How We Chose The Best Yogurts For Weight Loss
“Yogurt has all sorts of ways to help you lose weight however, some yogurts are better than others for weight loss,” says dietitian Amanda A. Kostro Miller, RD, LDN, who serves on the advisory board for Smart Healthy Living.
When selecting the best yogurt brands for weight loss, we made sure our choices met specific nutritional criteria:
- It should be low in fat. Although fat can help you feel full and satiated, it also adds extra calories. “If you’re trying to control your calorie intake for weight loss, opt for low-fat or non-fat yogurts,” says Kostro Miller.
- Opt for a sugar-free yogurt or one with no added sugars. “Because the lactose in dairy is a natural form of sugar, some sugar is fine, but you want to make sure that there hasn’t been a lot of sugar added on top of that,” says dietitian Sarah Marjoram, MS, RDN, LD. The healthiest yogurt will have little to no added sugar.
- Look for high protein yogurts. “Protein helps you stay full for several hours, so getting enough protein can prevent early hunger, which is good for someone who is trying really hard to control their calories,” says Kostro Miller. “While yogurt, in general, is a good source of protein, Greek yogurt varieties have around double the amount of protein as regular yogurt, which will help keep you full and satisfied,” adds Matchett.
Each of our “Eat This!” picks are also free from artificial sweeteners, colors, and additives, and are the lowest sugar options in each of their categories.
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Dont All Yogurts Offer These Benefits
Yogurt only provide benefits if they contain live probiotic bacteria in sufficient quantities which should be indicated in the label contains active, live cultures. If the yoghurt has been pasteurized or sterilization the beneficial bacteria will be killed off so you will see no benefit at all. Even if a label claims to contains active cultures, different brands may contain strains of bacteria and in different quantities and different strains may be more helpful for different people.
Chobani Less Sugar Greek Yogurt Wild Blueberry
As far as fruit-flavored yogurts go, Chobani’s Less Sugar line is a safe bet. Especially since it’s so rare to find a fruit-flavored yogurt with more protein than sugar. This one’s also gluten-free, kosher, and free of artificial ingredients. Pick some up if you haven’t been able to give up on your fruit-flavored yogurts, but we’d always recommend a plain Greek yogurt with real blueberries before any pre-packaged container.
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Which Yogurt Is Best For Weight Loss
The 9 Best Yogurts for Weight Loss
- If You Like Vanilla Varieties.
- EAT THIS: Siggis Icelandic Style Strained Non-Fat Yogurt, Vanilla.
- NOT THAT: Yoplait Thick and Creamy, Vanilla.
- If You Prefer a Peachy Parfait.
- EAT THIS: Kalona Super Natural Organic 2% Peach Yogurt.
- NOT THAT: Dannon Fruit on the Bottom, Peach.
- If Youre Looking for an Indulgent Mix-In.
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Siggi’s Icelandic Style Strained Non
Not just great-tasting, Siggi’s is one of the lowest-sugar vanilla yogurts on the market. “With just 9 grams of sugar, it barely has any added sugars, as yogurt itself naturally contains about 6 grams. As opposed to most other vanilla-flavored Greek yogurts, with about 15-20 grams per serving, a moderate 9 grams of sugar in Siggi’s is the winner,” says Balk. The Icelandic yogurt is strained more than Greek varieties, which also ups the protein content.
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Other Low Fat Dairy Products To Include In Your Diet
Apart from low fat yogurt, there are more options out there when it comes to dairy products. Stick to low or no fat milk for your cereals and cooking recipes the same rule applies to yogurt. Cottage cheese represents another good option same rule applies.
Fancy a different type of cheese? There is plenty of low fat or no fat alternatives to most options out there, from cream cheese and mozzarella to feta, cheddar, Parmesan or American cheese.
When considering such alternatives, make sure you actually get the right products. Many low fat products bring in false advertising. Check the label and ensure they actually include dairy products and not some alternatives or substitutes. Keep an eye on the whole list of ingredients, as some components might be associated with gout or other affections. For instance, some fat free yogurt may come with lots of sugar, while other brands include more sodium.
Calcium Is Key To Keeping Healthy
Another benefit of Greek yogurt is that its high in calcium. Calcium is key to building strong muscles and helping your vital organs function. Your body also doesnt produce calcium on its own. Without enough calcium, children may not grow as tall as possible and adults can be at risk for osteoporosis.
A serving of Greek yogurt has 18.7 percent of your daily value for calcium.
Greek yogurt is an excellent option for older adults who want to maintain their bone health. Its also ideal because its convenient and easy to eat, especially for those who have trouble chewing.
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May Interact With Certain Medications
Consuming yogurt along with certain antibiotics will decrease their effectiveness. For example, yogurt may decrease the amount of the ciprofloxacin antibiotic our bodies absorb. The same applies to tetracyclines as the calcium in yogurt binds with tetracyclines in the intestine.
Consuming yogurt along with immunosuppressants may cause you to fall sick because these medications decrease our bodys immunity, making us susceptible to infections. Since yogurt mostly contains live bacteria and sometimes yeast, eating too much yogurt causes yeast infections.
Surprising Health Benefits Of Greek Yogurt For Breakfast
- Post author Scientific review: Dr Heben’s Team
You must already know the Benefits of Yogurt for Health. Yogurt is one of the common intake consumed to get healthy for the body. Why? Because yogurt is known to have the active bacteria needed by the body and low in calories. So that makes it an excellent menu for your breakfast. There are several types of yogurt that you may know, for example:
- Yogurt Dahi from Indian subcontinent known for its unique taste.
- Yogurt Dadiah or Dadih Traditional yogurt from West Sumatra made from buffalo milk. This yogurt is fermented in a bamboo tube.
- Yogurt Labneh or Labaneh yogurt that has been compacted and comes from Lebanon.
What is Greek yogurt?
The labneh yogurt we will discuss in detail has another name, greek yogurt. Greek yogurt is known to have some more benefits when compared with another yogurt. Greek yogurt is a yogurt that passes through three filtering processes to reduce its water content, resulting in a thicker texture, between yogurt and cheese. Greek yogurt has a distinctive sour taste like any other yogurt. Greek yogurt can be a healthier butter alternative.
How is the process of making greek yogurt?
The process of making Greek yogurt has the same early stages process when making ordinary yogurt. However, the advantage is that after becoming a yogurt, this yogurt is then filtered again so that the whey removed so as to produce a texture that is thicker than another yogurt.
- Protein
- Carbohydrate
- Sodium
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Dannon Oikos Triple Zero
I cant tell you how many people have been misled by the name of this diet yogurt. The name makes people think its a free food. It still has calories. It still has sugar . And though it says it has zero artificial sweeteners, it has stevia, a nonnutritive sweetener. There is a lot of conflicting evidence out there regarding all nonnutritive sweeteners, including the non-artificial ones. At this time, I recommend avoiding them if possible.
In addition, this yogurt has added chicory root fiber for 6g fiber . Just bewarethis might have the same effect on your *ahem* bowel regimen as a FiberOne bar.
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How Much Yogurt Is Too Much For Consumption
How much yogurt you can consume depends on the type of yogurt you choose. It also depends on your age, weight, genetics, and physical activity level. Harvard University health researchers recommend women consume a maximum of two servings per day.
Different varieties of yogurt differ in calories, proteins, fats, and sugar content. Yogurt is a dairy product and how much yogurt you consume can be calculated depending upon recommended daily dairy consumption. You should consume yogurt such that it doesnt increase the recommended daily calorie intake.
The U.S. Department of Agriculture recommends consuming low-fat or non-fat yogurt. Also, be sure to avoid flavored yogurt as it is high in sugar.
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What To Look For When Buying Yogurt
If youâre eating yogurt mainly for the probiotic benefits, make sure to look for The National Yogurt Associationâs Live & Active Cultures seal on packaging: It means that when manufactured, the yogurt contained at least 100 million active starter cultures per gram. Most yogurt brands in the United States contain probiotics, but the organisms must be added after heat processing, so check the label to be sure. If it states âlive and active cultures,â then the yogurt has probiotics.
Other important factors to consider are the amount of protein and sugar included. When it comes to protein, aim for a minimum of six grams of protein in non-dairy yogurt alternatives and at least 10 grams in regular dairy yogurt. More or less is okay but yogurt can be a great source of protein so itâs helpful to pack it in when you can. Also be sure to read the nutrition facts panels for sugar content. Many of the flavored types can get out of hand when it comes to sugar cane, juices, and high-fructose corn syrup additions. There are many delicious yogurt options on the market with 15 grams of sugar or less.
Why Is Diet Important When You Have Gout
Purine is a chemical that naturally occurs in your body. Its also found in some foods. When your body breaks down purine, uric acid is produced.
If theres excessive uric acid in your body, it could form crystals. Those crystals can cause pain and inflammation in your joints. This is the metabolic disorder called gout.
One way to maintain healthy uric acid levels in your body is by limiting or avoiding foods that are high in purines.
There are other factors that increase your risk for gout or gout attacks, but generally the risk of gout pain, swelling, and inflammation increases as the level of uric acid in your body increases.
According to a 2016 study , the long-term goal is to keep uric acid levels to fewer than 6 mg/dL .
Keeping uric acid levels below the 6.8 mg/dL saturation point reduces chances of a gout attack by preventing formation of new crystals. It also encourages existing crystals to dissolve.
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Fage Total 0% Greek Yogurt
While it’s not technically a sugar-free yogurt , Fage Total are all no-sugar-added. You can’t get a much purer ingredient list than this: milk, cream, and cultures. “I love Fage Total 0% nonfat, plain Greek yogurt. It is thick, creamy and is so versatile. I always recommend using Fage yogurt in smoothies, as a sour cream replacement, dips, cooking, baking, as your dessert, etc. Since it is unflavored, you can add your own toppings ,” says Kostro Miller.
Yogurt And Uric Acid Research
There is an interesting mention of Greek yogurt in a summary of diet changes to lower uric acid. Murray and colleagues prefer diet changes over uric acid lowering drugs. Because of low costs. In particular, they note:
Low-fat dairy appears to have a protective effect, and two milk proteins have been shown to reduce SUA levels in healthy individuals because they increase uric acid excretion. Several products, such as Greek yogurt and low-fat cottage cheese, are low in fat, are high in protein, and do not contain the same level of purines as found in meat and seafood.
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Choose Yogurt With Care
Yogurt provides a variety of nutritional benefits, including calcium for strong bones and teeth and satisfying protein to help build muscle and power you through the day. It also supplies probiotics, friendly bacteria that aid digestion. As a dairy food, though, it contains saturated fat, considered an unhealthy fat. A 1-cup serving of plain, whole-milk yogurt supplies 5 grams of saturated fat, or 26 percent of the daily value if you follow a 2,000-calorie diet. Excess saturated fat consumption has links to higher blood cholesterol levels, which puts you at risk for heart disease, cautions the American Heart Association. Opt instead for low-fat or nonfat yogurts, which will reduce your saturated fat intake especially if you also consume meat and other animal products.
Some yogurt brands feature scrumptious-sounding flavors, but these varieties contain added sugar and boost the calories in your otherwise healthy yogurt. Choose plain yogurt, either regular style or Greek, and mix in your own flavors or cut-up fruit. Drizzle a little honey through your yogurt or add 1/4 to 1/2 cup of your favorite berries to keep things healthy.
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