Yogurt is an excellent source of protein and a filling snack or lunch option to help increase satiety and promote healthy and sustainable weight loss. However, not all yogurt is created equal, and while Greek yogurt is perhaps the best option for optimizing your diet and fueling your muscles, there are other yogurt options that are significantly less beneficial to your overall health.
We spoke with registered dietitian Trista Best who outlined the least healthy yogurt variation to add to your diet if you’re looking to stay full for longer, and packed with sugar this option is best left on the sidelines or consumed in moderation.
Fruit On The Bottom
Fruit is generally packed with fiber and is an excellent addition to any meal as a source of vitamins and minerals that can improve your overall health. But while fresh fruit sprinkled on top of plain Greek yogurt is one thing, yogurts that come with fruit on the bottom is another story. “Yogurt can be a great addition to your weight loss diet routine, but not all yogurts are made with the same care for nutrient quality. Some are made without regard to added sugar, saturated fat, and other detrimental ingredients,” warns Best of this iteration.
Plain yogurt is undeniably just that–plain–but flavored yogurts, particularly with added fruit, come with an onslaught of sugar that does little to improve your health.
Artificial sweetener is one of the leading causes of weight gain as it easily slides under the radar and is packed with excess calories while also worsening cravings for sweet foods. Unfortunately, despite typically being a great source of protein, yogurt is no exception.
“The fruit on the bottom type yogurts contain some of the highest amounts of added sugar. Most contain 15 grams of added sugar or more in just one container,” notes Best. The average daily recommendation for sugar consumption for women is 24 grams, so even just having this variation of yogurt as a snack quickly skyrockets your intake and reduces the natural benefits of this protein source.
Not only can high sugar yogurts impede on your weight loss success, but they can also wreak havoc on your gut and body on the whole. “This excessive and unnecessary ingredient alone can slow your weight loss efforts by leading to gut dysbiosis, inflammation, empty calories, and glucose spikes that cause the body to store weight more rapidly,” warns Best.
If you love the idea of getting a serving of berries or fruit into your yogurt, skip the fruit at the bottom variety and instead create your own bowl with plain Greek yogurt, a handful of berries for ample fiber, and a sprinkle of granola to enhance the healthy carb value of your meal. Obviously fruit is a great addition to your diet, so you should make the most of it without bogging your body down with artificial sweeteners and preservatives.
