In recent years, vegetable yogurt has been attracting more and more French – to the point that it sometimes comes to be privileged (exit the traditional Yoplait, make way for Sojasun desserts!). However, the protein content of this yogurt remains relatively low. Julie Boët, dietician-nutritionist, explains to us how to compensate for this loss.
Plant yogurt, an alternative to plain yogurt
Soy, almond or coconut milk … In supermarkets, plant yogurts proudly sink into the shelves.
“Vegetable yogurt constitutes an increasingly widespread alternative (with classic yogurt), whether by ethical, environmental, digestive or simply taste choice. However, it should be kept in mind that, in terms of nutrition, not all plant yogurts are created, and their protein content is often much lower than that of a natural cow yogurt”recalls Julie Boët.
Indeed, a classic natural yogurt brings on average 4 to 5 g of protein per 125 g pot, or more for Skyr or Petit-Swiss, while most plant yogurts-almond, oat or coconut, for example-sometimes do not even contain 1 g.
“The reason is simple: the vegetable drinks used as” base “are very poor in protein. When they are transformed into a drink, the almond, the oats or the coconut lose the majority of their initial nutrients. The soy is an exception, because it is naturally rich in protein, which explains why soy plant yogurts are closer to classic yogurt, with 4 to 5 g of protein. soybeans remain to be limited in the event of the risk of hormone -dependent cancer “recalls the dietician.
The importance of proteins
Should it be remembered? Proteins play an essential role in the body. They are not only used to “build muscle”, but also participate in the renewal of cells (skin, hair, nails, organs), the proper functioning of the immune system, the manufacture of enzymes and hormones, as well as satiety.
“Insufficient intake can result in a faster feeling of hunger, slower muscle recovery, increased fatigue, even muscle cast iron if the deficiency is prolonged,” said the expert.
Vegetable yogurt: What to do to better choose it?
At the supermarket, watching the label of your favorite vegetable yogurt is essential to favor the one that contains the most protein.
“Nature soy -based yogurts, without added sugars, are the closest to classic yogurt on this point. Some industrialists now enrich their vegetable protein yogurts thanks to the addition of pea or beans proteins, which can also constitute a good option. It is better to avoid being guided only by marketing or the flavors offered and refer to the composition: Added and, if possible, calcium and vitamins in addition (especially B12 and D, often missing in a 100 % vegetable diet)“Underlines the nutritionist.
Of course, if you opt for a vegetable yogurt low in protein (coconut or oats in particular), it is quite possible to compensate by associating it with another protein source at the same meal or during the day.
“This can go through the addition of seeds (chia, squash, sunflower), oleaginous fruits (almonds, hazelnuts, nuts), grilled soy flakes, or even by the integration of yogurt in a dessert that already contains a protein base (porridge with soy drink, mutesli with skyr or white cheese if you are not 100 % vegan, with vegetable milk or quality vegetable proteins)“, Recognizes the specialist.
And for all those who follow a strict vegetarian diet?
“In this case, the association with other vegetable proteins during the day (legumes, tofu, tempeh, seitan, complete cereals) is essential to maintain a good balance“, Recalls Julie Boët.
Yogurt: How many proteins should you have?
Still according to our dietician-nutritionist, protein needs vary according to age, sex, weight, physical activity and metabolism. On average, it is advisable to target approximately 20 g of protein per main meal, which corresponds to a third of the recommended daily intake (0.8 to 1.2 g/kg/day for a sedentary person, more for athletes or the elderly who must preserve their muscle mass).
“In this context, yogurt, whether classic or vegetable, is generally only a” little extra “and does not alone constitute the main source of protein of the meal. But it can help to complete the contribution, provided you choose its version or think of associating it with other foods“warns the specialist.
Finally, it is interesting to remember that the choice of a vegetable yogurt should not only be done according to the proteins. “”Its global nutritional profile must be considered: sugar content, saturated fats (sometimes high in coconut yogurts), calcium supplement (as a bonus), and overall quality of the ingredients used. Plant yogurt can therefore be integrated into a balanced diet, provided you are chosen and consumed with a minimum of vigilance“Concludes the expert.