A food adored by the French, yogurt is not always good for our health. Often sweet and ultra-processed, it is generally a little too far from its raw form. On the shelves, which yogurts should we turn to? And how can we intelligently decipher the labels? Three nutrition experts share their recommendations with us.
Natural yogurts: great health allies
Yogurt, when consumed in its natural version, without added sugars or additives, has many health benefits.
“Rich in calcium, quality proteins and especially in probiotics (these good bacteria which nourish our intestinal microbiota), it contributes to the proper functioning of the digestive system, to the strengthening of bones, and can play a preventive role in osteoporosis”, assures Julie Boët, dietician-nutritionist.
But be careful: it all depends on the quality of the product consumed.
“Many commercial yogurts, often ultra-processed, sweetened or enriched with artificial flavors, lose a large part of their nutritional qualities,” specifies the expert. Besides, not everyone tolerates yogurt in the same way.
“In some people, especially those with lactose intolerance or digestive disorders, consuming yogurt can cause bloating, cramps or other discomfort,”
warns the specialist again.
Listening to your feelings (and looking at the labels!) is therefore preferable before setting your sights on a yogurt at the supermarket.
Yogurts: the 3 key elements to look at on the labels
Generally made from cow’s, sheep’s or even goat’s milk, yogurt can be whole, semi-skimmed (the most common) or skimmed. It is then drained (in other words, its whey is removed) then enriched with cream.
Lactic ferments also play an important role: they will determine the texture, creaminess and acidity of the yogurt. If the recipe should normally stop there, supermarket yogurts often contain many other superfluous “ingredients”: preservatives, thickeners, colorings, flavorings (vanilla, cherry)… Enough to immediately move it into the category of ultra-processed foods.
To make the right choices, there is only one solution: examine the labels closely. Here are three elements not to be missed.
- Sugar level: Flavored yogurts often contain added sugars. A pot can also “easily contain a dozen grams of sugar“, confides Caroline Susie, dietician, to the magazine
Today.com. - Fats: once is not customary, completely excluding fats here is a bad idea. Slightly fatty yogurts – such as petit-suisses – in fact considerably increase the feeling of satiety. The ideal? Choose a yogurt with around 2 to 4% fat. And in the event of a proven cardiovascular disorder, prefer a lighter yogurt (skimmed yogurt, 0% yogurt without additives, soy yogurt), with a low saturated fat content.
- Proteins: they help renew the body’s cells, maintain muscle mass… and reduce snacking. So many good reasons to consume it! “Protein helps you feel full longer and may be particularly helpful for weight management,” confirms Whitney Linsenmeyer on the site
Today.com.
In summary, the perfect yogurt would be a natural or Greek yogurt, without sugar, with the right dose of good fats and protein (5 grams minimum).