Good Lifestyle

Yogurt can be a delicious and nutritious breakfast or snack ... if you know what to search for the label. It can also be a sugar bomb of health food.

That's right, a lot ofyogurts-Even apparently healthy - havea good amount of extra sugar Added to them to improve their flavor. Unfortunately, most Americans areEat too much sugar added, who can lead to health problems such as weight gain, type 2 diabetes,inflammationand even cardiac disease.

When you browse the many yoghurt options, grocery shelves, give priority a high protein and sugar yogurt. Dairy naturally has sugar (lactose), explainsNina Dahan, Ms, rd, a dietitian registered in Brooklyn, New York. And, like milk, fruits also have natural sugars.

In the past, it has been difficult to differentiate the number of natural sugars against added sweet stuff are pumped into yogurts, but now the yoghurt marks must use theNEW NUTRITIONAL FACT PANEL. This update requires that food manufacturers specifically list the grams of sugars added in your yoghurt, which will help you choose to choose better yogurts for you.

So, while you may not find any sugar-free yoghurt, you can search for low productsadded sugars (like fruit juice, jams or sweeteners). "High sugar yogurts can make you feel louder earlier and drive more morning snacking," adds Dahan.

In this spirit, we have asked the nutritionists and dietitians for their expert advice on how to choose the best brands of low sugar yogurts.

Why choose a low sugar yogurt?

TheAmerican Heart Association Recommends no more than about 6 teaspoons (25 grams) of added sugar for women and no more than about 9 teaspoons (37.5 grams) for men. Although some extra grams of sugar here and it would not seem much, it adds quickly. More, if you have too much diet in the sugar, he can have aUnfavorable effect on your overall health.

"Overall, low sugar yogurts are important because we do not want to consume too much added sugar on a daily basis. Too much added sugar is not only empty calories, but it also affects blood glucose and inflammation, "explainsAmanda Baker Lemein, Ms, rd, ldn. "Flavored yogurts are notorious guilty for added sugar, so it is better to get used to unimproved or weak sugar varieties instead."

As a physiologist for certified ACSM and Nutritionist certified ISSNMelissa Morris Notes, low sugar yogurts have all the benefits of health that food has to offer without any of the disadvantages of sugar. "The lower sugar yogurts are perfect because you enjoy eating yogurt without the unnecessary sugar than most of them have," she says. "Yogurt is an excellent source of probiotics, which are good bacteria that live in our gastrointestinal tract and keep us in good health. Yogurt is also a source of protein, calcium, vitamin D, potassium and d Other nutrients. "

How much sugar is allowed in "low sugar" yogurts?

"There is no industrial standard to claim a food to be" weak sugar ", saysDiana Gariglio-Clelland, Rd, CDE With balance a supplement. "However," reduced sugar "has a predefined standard: it must contain 25% sugar less sugar compared to a similar product of the same portion size." In other words, if a chobani strawberry yogurt contains 15 grams of sugar (what it does), a low sugar version of this yogurt must have 11.25 grams of sugar or less.

By doing your best to avoid added sugar, you will choose a calcium rich yoghurt containing proteins that is also an excellent vehicle for deliveryprobiotics to your intestine.

Choose better options from the list below of the best nutritionist-approved low sugar yogurts arranged by dairy and non-dairy products. (You will see a lot of Greek varieties here because they can provide twice as much protein than regular types.)

All these options have 9 grams of sugar or less.

Dairy options:

1. Chobani less sugar, cherry gili

Tensioned yogurts (such as Greek varieties) have more protein and fat, which supports you andkeep you full and powered For long periods. This option Chobani is excellent for this reason, the more it contains less sugar.

"The variety of Chobani sugar contains 5 grams of added sugar. Milk sugar is not counted as added and is not prejudicial to health as added sugars," says Gariglio-Clelland. "It's a decent option for those who want to reduce sugar without eating artificial sweeteners. The protein content is impressive because it is aGreek yogurt, then it's more filling. In addition, it is made with 2% milk to be more filled than the non-foot. "

2. Skyr Skyr Siggi, Cherry

Siggi have recently reorganized their Icelandic yogurts to be less than sugar than before, making it an excellent low sugar yogurt option. "Like all Siggi yogurts, it's a tense yogurt, so the protein is higher than traditional yogurts," says Lemein. "This yogurt has always a little fat, which means it will keep you longer longer. Although some avoid avoiding full fat yogurts, the cup above is the ideal size to continue serving as service sizes . " As a bonus, "they tell you exactly what probiotics are there," says Dahan, making it one of his Go-Tos.

3. Icelandic Provisions Skyr, Vanilla

Yogour Icelandic styleT tends to be higher in proteins because of the way it is done, and this option has an impressive 15 grams of satioting stuff per serving. Ordinary flavors have as little as 3 grams of sugar per serving.

4. Danone two good yoghurt, blueberry

This yogurt pulls its name from the fact that each flavored fruit variety contains only two grams of sugar. Its low sugar content is the result of the unusual process of slow struggle (using reduced grease milk) used to create it. "The result is a product with 80% less sugar than most yogurts - 2 grams per 5.3 ounce container to specify," saysSofia nortonRD. "It comes in a variety of flavors to suit everyone's tastes and is sweet withstevia, a natural zero sweetener. "

5. Wallaby Organic No sugar Aussie Greek Yogurt, Pink strawberry

As the name suggests, there is no added sugar here. "The sweet taste of this product comes from sugars of natural fruit (fructose and glucose), that is to say that it is naturally mild," says Norton. "It also contains live and active crops - another commendable feature that can help with the health of the intestines."

6. Yq by yoplait, coconut

AsAmanda A. Kostro Miller, Rd, LDN, which serves on the advisory board for a smart healthy life, points out that this yogurt contains 7 grams of added sugar. This sweet subject is added to some natural sugars in the food itself, but it nabut a place on this list because it also retains a heavy dose of downsaw proteins, which can help stabilize blood sugar levels.

Completely cut all added sugars, opt forYQ simple flavor, who has only 1 gram of sugar!

7. Dannon Oikos Triple Zero, Cherry

"This yogurt is sweetened with Stevia, which is not an artificial sweetener and does not give calories. This low sugar yogurt contains 15 grams of protein per serving to keep you fully long!" Said Miller. "In addition, I personally liked their wide variety of flavors. It can also be an excellent dessert substitute."

According toAmanda Blechman, Rd, CDNand Senior Scientific Affairs Director at Danone North America, "Oikos Triple Zero is designed to provide excellent high quality protein source to help people build and maintain strong muscles as part of a balanced diet and a healthy lifestyle."

8. Greek Greek Nude Sonoma Clover

If you monitor food fat for your cardiac health, Dahan recommends finding a low fat or fierceless option without sugar added from "some of the 4 to 5% fat yogurts can contribute too much saturated fat". A portion of this organic certified biological yogurt contains 15 grams of protein, making it a great option for Greek yogurt fans without the high fat content. If nature seems a little too much for your taste, you can always use it in salted dishes too, as a replacement of healthy food cream, or as the basis ofTzatziki homemade.

Available on Instacart.

9. Maple Hill Clear Greek Yogurt

The Greek Greek yogurt of Maple Hill Sleal gets major bonus points because it is one of the rare 100% grass yogurts on store shelves. "Nourished with grass"means that the milk has come from an animal with a more nutritious diet of you are guessed of herbs. (Think of the sentence" You are what you eat. ") When you consume products of animal origin, Some nutrients consumed in the animal transmitted to you. In addition, the grass products arehigher in antioxidants and have higher levels of omega-3 fatty acids (good type) and lower levels of omega-6s (the wrong type that canGrow the cholesterol)

Available on Instacart.

10. Plain Bulgarian Trimona Yogurt

Another newcomer, Trimona Bulgarina Superfood's yogurts contain a gap rich in antioxidant, which adds softness, as well as monk fruit sugar (a zero-calorie sweetener derived from fruit) that will not point your blood glucose. Depending on the flavor, you will get superfails likemaca,chlorella,spirulina,acai, andTurmeric Mixed in a beautiful upgrade of your typical regular yogurt.

Non-dairy options:

11. Dairy Yogurt in Almond Plain Kite Hill

Made from low calorie almond milk, a 5.3 ounce container of the united yogurt Kite Hill has 140 calories and only 5 grams of added sugar. In addition, you get a dose of vitamin E-which functions like aPowerful antioxidant against inflammation. For those who opt for non-sugar, Kite Hill also has an unsweetened alternative.

12. Laba

Made from the low carbohydrate pilo nut, coconut andcassava (A stamped root vegetable), LaAVA yogurt has no addition of sugar, gums or charges. With 7 grams of sugar, it is sweet with real blueberries and plantains, making it another healthy option fordairy people. This plant-based yogurt is a good option for those who stick to avegan diet.

13. Vanilla Nut Vanilla Walnut Walnut Nut Yogurt

If you are not a fan of almond milk, cashew nuts offer a creamy alternative. This yogurt of the forest project combines cashews and coconut for a buttered base, without added sugar, and the vanilla bean makes it a perfect couple with fresh fruit.

14. Pure Cocoyo GT

Cocoyo is an excellent non-dairy yogurt option. Although coconut products can be rich in calories, this yogurt is only 100 calories for 4 ounces. More importantly, it contains only three ingredients: raw coconut, coconut water and probiotic cultures. Although we recommend going with a plain, if you are looking for a softer option, Cocoyo'scocoa andvanilla The flavors are sweet by Stevia.

Looking to reduce dairy? here is22 expert advice to guide you.

15. Original Coconut Cocotics Yogurt from Coconut

For all the benefits of yoghurt probiotics with as little sugar as possible, there is almost nothing better than this coconut yogurt without dairy products of coconut worship. The size of service is only 2 tablespoons, but it is filled with 25 billion probiotics of 16 unique strains.

For more, discoverWhat happens to your body when you eat yogurt every day.