How to choose the healthiest yogurt when you're in the supermarket

If there is a food that everyone likes, it is certainly popular with most consumers, and surprising for its incredible nutritional richness and for its different benefits and qualities, that is the yogurt.

As you surely know, It is a natural product that is obtained from the fermentation of milk by specific microorganisms. And what are those microorganisms? Usually streptococcus, lactobacillus bulgaricus Y thermophilus. That is, we have a dairy product that is obtained from the fermentation of milk.

In general, cow's milk is used for its elaboration, although it is true that there is no type of impediment to actually use any type of milk. In this sense, for example, we can meet even with the vegan yogurt, which are made from vegetable cereal drinks (such as rice or oats) and nuts (such as hazelnut or almond).

Therefore, for its elaboration the fermentation of milk sugar in lactic acid, the main 'culprit' that will end up attributing to the yogurt its traditional consistency and its typical slightly acid taste.

Although traditionally yogurt is simply a fermented milk product to which nothing else was added, nowadays it is easy to find us in the supermarket with a wide variety of brands of yoghurts, for all tastes and flavors: strawberry, lemon, coconut ... with fruits, cereals, jam ...

But we must not deceive ourselves, In fact, flavored yogurts do not contain ingredients directly related to their denomination. This is, for example, in a yogurt with coconut flavor you will never find in the labeling of ingredients to the coconut as one of its main ingredients. In any case, you will distinguish only food additives that effectively give the yogurt a coconut flavor.

The real problem: the high amount of sugar

If you are a person who cares every day for what you eat, and you tend to analyze the nutritional labeling of many of the foods that you buy in the supermarket and that you consume every day, it is quite likely that you have already noticed that one of the The biggest problems that the food industry has are found in the excessive use of sugar.

Or, well, the food industry does not have the problem; The problem is better said by consumers, who buy an apparently healthy product in whose composition, however, there is a large amount of sugar.

The same goes for yogurt. Surely you would be surprised to know that, on average, a sugary yogurt of any flavor has around 2 or 3 sugars inside. Or, to put it another way, it is as if with each yogurt you put 2 or 3 squares of sugar in your mouth, you chew them and you simply swallow them.

But let's go in parts with a clear example:


ENERGY (kcal)

CARBON HYDRATES (Of which sugars, g)

Natural yogurt



Normal sugary yogurt



Lemon yogurt



Yogurt with cereals



0% natural yogurt



0% sweetened yogurt



As we can see, most of the yoghurts that we find in the supermarket, without being the option of natural yogurt or natural yogurt 0%, not only contain a higher caloric intake than would be adequate, but rather They have a high amount of sugars, which ultimately end up throwing away the nutritional quality that yogurt actually has.

In the opinion of many nutritionists, a natural yogurt should have between 55 to 65 Kcal per 100 grams of product. And what happens with the amount contributed in the form of sugar? In these cases the carbohydrates in the form of sugars contributed by the yogurt should always be natural; that is, the sugars naturally present in yogurt, which usually ranges from 3 to 6 grams of sugar.

Therefore, far from looking at the type of yogurt we buy and its taste, the conclusion is clear: we must always opt for natural yogurts or for the 0% version, that do not contain neither flavors, nor sweeteners, nor cereals nor pieces of fruit ... why? Very simple, because that type of yogurt will contain a high amount of sugar.

And is it not more appropriate to buy a quality natural yogurt, and we put home homemade jam fruit, or even pieces of fruit and cereals? It may cost a little more time and effort than opening the yogurt directly and eating it, but without any doubt our health will thank us. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.

How to Choose the Healthiest Yogurt (December 2023)