Food Talk : Swimming in a sea of yogurt
Posted on Wednesday, August 20, 2008
URL: http://www.nwanews.com/hl/Lifestyles/25386/
QUESTION: I like yogurt. I have read recommendations to eat yogurt. When I go to buy yogurt there are so many kinds I am not sure which to purchase. Do you have any guidelines ?
ANSWER: You are not alone. It is not unusual to go by the yogurt section and see customers dazed by the endless options.
You my select plain or flavored, different fat content, soy yogurt, sugar sweetened or artificially sweetened.
Now we have yogurt with added nutrients such as omega-3 fatty acids, vitamins, prebiotics and probiotics.
And, all you may have wanted was an alternative to milk or ice cream.
Fruit sweetened yogurts may sound nutritious but they tend to offer little fruit.
Usually more than 4 teaspoons of sugar has been added to a 6-ounce container.
They may contain twice the calories as plain yogurt. You are far better off to purchase the plain yogurt and add whole fruit of your choice. You will save yourself calories and add nutritents.
All yogurts provide protein and calcium. Those labeled “ active culture ” are usually tolerated by people who have problems tolerating lactose (milk sugar ). Choosing a yogurt with added Vitamin D is good since this vitamin helps you utilize the calcium in the yogurt.
Now you can find yogurt with Omega-3 fats and sterols added. These products are known to promote heart health. But beware and read your label closely. These yogurts often contain less than 10 percent of the amount of omega-3 found in a standard serving of salmon plus it may be from the plant source (ex. flax ) and not as potent as the omega-3 found in salmon.
Probiotics are live bacteria that offer a wide range of health benefits, especially to help resolve diarrhea and symptoms of irritable bowel syndrome. But, research is finding not all types of bacteria offer identical benefits. The starter bacteria for yogurt has been shown to help with lactose intolerance but is questionable for other benefits.
Prebiotics are carbohydrates that feed the bacteria (probiotics ). They support the growth of the desired bacteria. This may be in the form of fiber. But, it is not as simple as looking for grams of fiber on the label. Certain types of fiber are needed, and they may or may not be listed on the label. If the desired fiber is present, again it may or may not be in the amount research identifies as effective for treatment.
As a summary, it is up to you. You know yogurt is a reasonable source of calcium. You can possibly tolerate yogurt if you cannot tolerate milk. Beyond these facts it may be trial and error. If you have eaten a certain brand of yogurt and it has relieved uncomfortable symptoms than good, keep using it. Remember to read your label closely for calories. Some yogurts have as many calories as ice cream.