Yogurt is truly the end-all-be-all healthy meal. Not only is it an excellent source of protein and gut-friendly probiotics, but it’s also a filling snack or lunch option to help increase satiety and promote sustainable weight loss. However, not all yogurt is created equal.
While Greek yogurt is the best addition to a healthy weight loss diet, there are other yogurt options that are significantly less beneficial to your overall health. Surprisingly, low-fat yogurt can be detrimental to your weight loss goals because more often than not, when fat is removed to reduce the calorie content of certain products, sugar is usually added to heighten flavor.
To learn more about why people who eat low-fat yogurt can gain weight, we spoke with Lisa Richards, a nutritionist. She said that while low-fat yogurt on its own is not likely to cause weight gain, some low-fat, flavored yogurts can be high in added sugars. This can lead to weight gain, insulin resistance, and other health problems. Find out more below!
Low-Fat Yogurt With Added Sugar Can Cause Weight Gain
Yogurt is a staple in healthy food. Studies show that plain Greek yogurt can help with weight management and they help improve digestion. And, while you may think that all low-fat yogurts (which are typically made with skim milk) are even healthier for weight loss, the sugar-sweetened varieties contain too much sugar to qualify as a nutritious option.
According to the United States Departement of Agriculture, just 1 cup (or 245 grams) of fruit-flavored, nonfat yogurt contains 31 grams of sugar. That's about as much as a cup (or 190 grams) of fattening banana pudding.
Richards, creator of the Candida Diet, says that while low-fat yogurt on its own probably won't cause weight gain, it depends on how much and what else you are consuming in your diet. "Yogurt is a nutritious food that can be part of a healthy and balanced diet, as it is a good source of protein, calcium, and probiotics," she explains. "Low-fat yogurt can be a good option for people looking to reduce their overall calorie intake, as it typically contains fewer calories than full-fat yogurt."
"However, some flavored yogurts can be high in added sugars, which can contribute to weight gain and other health problems if consumed in excess," Richards continues. "Furthermore, weight gain occurs when there is a calorie surplus, which means consuming more calories than the body burns through physical activity and normal metabolic processes." If you eat too much of any food (not just processed foods!), it can lead to weight loss if it results in a calorie surplus.
That's why it's crucial to check the label. Pick yogurts that are low in added sugars and artificial ingredients. And, if you really want to enjoy the health benefits that yogurt provides, you can spruce it up by adding a little honey, maple syrup, or some metabolism-boosting fruit for sweetness.
The Bottom Line
So, low-fat yogurt can be a healthy food choice when it's in moderation and as part of a balanced, weight-loss-friendly diet. But, it's also important to consider the added sugar content of the yogurt and to be mindful of portion sizes. And, if you're curious, here are some portion control hacks for faster weight loss.
