Yo-yo what?!

Although I love ice cream, having it everyday would not be considered in “moderation”, so instead I often eat “frozen yogurt” to satisfy my sweet tooth. It literally is frozen yogurt because I just take little tubs of yogurt and freeze them!

The consumption of yogurt has been steadily increasing over the years in Canada. In 2008, the average Canadian ate 5.4 litres compared to 0.03 litres in 1960. Yogurt is a prime example of a healthy dessert option because it provides a good source of calcium and vitamin D which are both needed for the maintenance of healthy bones and health, but how do you choose the right type?

Well, according to the Eating Well with Canada’s Food Guide, it recommends 2 servings of low fat milk and alternatives per day for people aged 19-50.

So you might be thinking that all low-fat yogurts are good choices then, right? Well, unfortunately I have to tell you that you must look beyond the “low-fat” label and glance carefully at the ingredients list. Low fat yogurts tend to contain fillers such as cornstarch, pectin and gelatin to mimic the texture and consistency of their full fat counterparts. So you are now probably wondering, what exactly are you suppose to look for?

Let’s start firstly by comparing 3 yogurts that contain varying levels of milk fat.

If you were like me, then you were probably quite surprised to find that the 1% yogurt actually contained fewer calories than the fat free yogurt. A closer examination would reveal that the fat free yogurt contains about 20% more carbohydrates than the 1% yogurt, thanks to the addition of pectin, which serves as a thickener. (Click on the image to enlarge)

So again we go back to the question, what is the best yogurt to eat? Well it really depends on what your nutritional goals are.

1. If you are trying to lose weight then the 1% yogurt would be your best bet since it contains the least number of calories.
2. If you are trying to lower the amount of fat in your diet, particularly saturated fat then the Fat Free yogurt would be the best option.
3. If you are trying to increase your calcium intake then the Fat Free yogurt would contain the most.
4. If you are trying to gain weight in a healthy manner, than the 2% would be the best choice.

My favourite yogurts include:

What do all these yogurts have in common? They all contain only milk ingredients and active bacteria cultures, no thickeners or sweeteners, just the good old natural plain yogurt. If you like your yogurt sweet, then drizzle on some honey or maple syrup and then top it with fruits such as blueberries. I love sprinkling my bowl of plain yogurt with some Omega Crunch Maple Shelled Flaxseed because it adds just the perfect touch of sweetness (check out my previous blog to learn more about the benefits of this product!).  However, there are times when it is just more convenient to buy pre-sweetened yogurts.  I would recommend buying varieties that are sweetened using only natural sugars like honey.