Ever scarfed down a cup of yogurt in the name of health, only to catch a glimpse at the nutrition facts and realize it contains as much sugar as your favorite candy? Rough.
I don't know about you, but I used to think that yogurt was a safe, no-questions-asked breakfast option; any tub would do. High in protein, super portable, perfect for breakfast parfaits of sundae proportions—what could possibly go wrong?
Well, a lot, considering everything researchers have learned about the harmful effects of sugar (like inflammation, lethargy, and an increased risk of developing chronic disease). Given their high sugar counts, half the yogurts in the dairy aisle can start to feel like they aren't much healthier than gummy bears.
Believe it or not, though, low-sugar yogurts that you'll actually want to eat do exist, and to find them you'll need to start look at what ingredients they're packing, says Chesney Blue, an RDN in New Jersey. "Looking at the ingredients in yogurt may be beneficial if you are diabetic and monitoring your carbohydrate/sugar intake for better blood sugar management, for weight management (loss or gain), or for other wellness goals."
Opting for low-sugar yogurts can also help you avoid the dreaded sugar crash. Greek yogurt and Icelandic yogurts for example are made with more protein and that protein promotes fullness and satiety.
If you're looking for low-sugar yogurts, a good place to start is avoiding fruit-at-the-bottom or candy-topped yogurts, says Blue. You'll also want to make sure it doesn't go overboard on added sugars. "It’s the added sugar you want to consume in moderation or reduce to avoid increased inflammation in your body," she says.
One option you can't go wrong with is plain yogurt, says dietitian Erin Coffield, RDN. “First, whether you like low-fat, whole milk, Greek or Icelandic, any plain unflavored yogurt will contain zero added sugar." You'll get some natural sugar, but nothing else. (Depending how much a plain yogurt is strained, it can contain anywhere from three to 13 grams of natural sugar, so don't be alarmed.)
And though plain yogurts make great bases for parfaits, life is too darn short to stick to the plain stuff all the time. When it's PSL season, go ahead and enjoy that limited edition pumpkin spice yogurt, says dietitian Elana Zelikovic, RD; just stick to yogurts with minimal ingredients and keep any added sugars as low as possible.
Though there's no industry standard of how much sugar you should have in your yogurt, Blue says that the Dietary Guidelines for Americans recommend no more than 10 percent of your daily caloric needs should come from 'added sugars.' That means that if you're consuming 2000 calories a day, 200 calories of that can come from added sugar, though it'll depend on the person.
When Blue counsels her own clients, she recommends going for something with 10 grams of added sugar or less per serving if they're looking for a healthier option.
Ready to dig into some creamy goodness? Check out these low (or at least lower) sugar yogurts in mind the next time you hit the dairy aisle.