How to choose the right yoghurt for you
By Jaime Rose Chambers
With nearly 500 different yoghurt options in the major supermarkets, it’s no wonder many people are completely confused as to what yoghurt is right for them. For some, they simply choose the brand or flavour they like the best. For others, it’s based on what’s on sale at that time. However, in recent times there’s been a lot more focus on dietary choices and their effect on our health, particularly dairy foods. In response it has widened the yoghurt category and given us more choices than ever before.
As a Dietitian, I’m thinking about two main things when making suggestions to my patients on what they should eat: what are your health goals and what do you like? Ultimately, this is the best way to choose your yoghurts as well. To help with this, I’m going to break down the main types of yoghurts and who they’re best suited to:
Probiotic Yoghurts:
NOT ALL YOGHURTS ARE PROBIOTIC YOGHURTS. This is so important and a common misconception. All yoghurts are made by adding a starter culture and allowing it to ferment and set. However, probiotic yoghurt has had ADDITIONAL probiotic bacteria added to it that has been scientifically tested. When this probiotic bacterium is consumed at certain doses it has been shown to survive the passage through the intestines and have specific health benefits.
Who this is good for?
Probiotic yoghurt like Vaalia yoghurt contains two probiotic strains – one that has been shown to improve digestion, specifically stool frequency, so it’s great for anyone suffering from constipation. The other has been shown to improve immunity by reducing the severity and length of time of upper respiratory infection in both kids and adults. So it’s great for families trying to avoid sickness and time off daycare/ school and work.
Lactose-free yoghurt:
Lactose is the natural sugar found in dairy yoghurt and other milk products. It can be available as plain, natural, low fat or flavoured yoghurt, which simply has had the enzyme ‘lactase’ added to pre-digest the lactose. Non-dairy yoghurts are naturally lactose-free.
Who is this good for?
Lactose-free yoghurt is great for anyone with a diagnosed lactose-intolerance (usually via a gastroscopy), suspects they may have a lactose-intolerance or reacts to too much lactose.
No added sugars:
There are three main types of yoghurt with ‘no added sugar.’ The first is a ‘plain’ or ‘natural’ yoghurt where no sugars have been added to the yoghurt. The second is a flavoured yoghurt, such as mango, that has had no additional sugar added. The last is when a sweetener such as stevia has been added to naturally sweeten the yoghurt but without the addition of sugar.
Who is this good for?
This type of yoghurt is good for anyone with weight management goals, to trim down the excess energy from the added sugars. It’s also a good choice for anyone controlling blood sugar, so those with pre-diabetes and type 2 diabetes.
No fat/ low fat/ 0% fat yoghurt:
These yoghurts are generally made with low fat or skim milk, which has had most or all of the fat removed.
Who is this good for?
These yoghurts are also good for anyone with weight management goals as they trim out excess energy from fat. As well as for anyone with high cholesterol, the goal is to reduce the amount of animal or saturated fats in the diet.
Plant-based yoghurts:
These include coconut, oat and soy yoghurts.
Who is this good for?
Anyone with a dairy protein allergy that can’t eat any milk products.
As part of a varied and healthy diet, LGG® and BB-12® probiotics in Vaalia yoghurt at a daily intake of at least 1 billion CFU each can strengthen the immune system and improve bowel function in the general adult population, also with dietary fibre for regularity.
