Wednesday, May 4, 2011

It’s Time for a Round-up: Good for your Gut

First thing in the morning, it’s hard to make a decision. So that’s why I like to assure my clients that yogurt is always an easy choice. However, when I walked into Whole Foods the other day, it was clear to me that this choice was not so simple. There are so many different kinds of yogurt to choose from, Cow, Goat, Sheep, Organic, Greek- I am overwhelmed already. So, lets break it down…

Why Have You done a Good Thing?

Yogurt is naturally full of probiotics, or “healthy bacteria”, that lodges in our digestive tract and promotes a powerful immune system. It is suggested that this bacteria may help alleviate certain infections, such as yeast infections, and combat specific types of GI diseases, such as Chron’s disease or IBS. Although these findings are still being studied, research strongly supports the anti-diarrheal effect of these probiotics, often found in the form of Lactobacilli or L. acidophilus

So here are the options…

1. Regular-old yogurt.

Go for the one with the least ingredients, often this will be the organic type. Try…

  • Stonyfield Organic 0% Pomegranate Berry yogurt
130 Kcal, 0 fat, 7g protein
  • Dannon: All Natural Vanilla
150 Kcal, 2.5g fat, 7g protein

I would pass on the Light & Fit and Weight Watchers yogurts- see their extensive ingredient list to see why.

2. Go for the Greek

Greek yogurt is a fabulous source of lean protein. Let’s compare…

  • Fage total 0%: 100 Kcal, 18g protein
  • Chobani plain nonfat: 100 Kcal, 18g protein
  • Stonyfield organic Oikos plain nonfat: 80 Kcal, 15g protein (but smaller serving size)

SO, it doesn’t really matter what the brand, all Greek yogurt seems to be created equally nutritious!

3. Also try Siggi’s

Icelandic style, non-fat skyr- made right here in NY!

100 Kcal, o fat, 14g protein

  • Iclandic style yogurt is made from skim milk and strained to create a very thick and protein-filled product. (similar to Greek but slightly thicker). Try the Ginger-orange flavor for a more savory treat.

4. How about some goat milk?

Try Redwood Hill Farm vanilla Goat Milk Yogurt. 140 Kcal, 5g fat, 7g protein

  • Although not proven, some say it’s better for digestion as some people with cows milk allergies can tolerate goat, potentially due to different protein profiles (goat and cow milk both contain lactose). The fat content is minimal, so goat is a good choice, with a nice thin consistency.

5. Or maybe some sheep milk?

Try Old Catham Sheparding Co’s Strawberry Rhubarb Sheep’s Milk Yogurt: 137 Kcal, 9g fat, 10g protein

  • Sheep’s milk is higher in fat and calories than cow or goat, with a similar taste to goat, so it may not be the first choice. It may be beneficial to people with malabsorption, as it contains mostly small and medium chain fatty acids, that are more easily digested in these individuals.

6. Go down under…

Try Wallaby Organic low-fat creamy Australian style yogurt: maple: 140 Kcal, 2.5g fat, 6g protein

  • The only true difference with this yogurt is the taste, so give it a try! It is a tad higher in fat that traditional yogurt, but not enough to sway you, especially with its silky smooth finish.

7. Cant take the lactose?

Try Whole Soy & Co mixed berry soy yogurt: 180 Kcal, 3.5g fat, 6g protein

Not into soy? Try Lactose Free Green Valley Organics Natural Honey Yogurt: 140 Kcal, 2g fat, 7g protein

The lactose free has less ingredients and therefore beats out its soy competitor in this match.

I hope this has prepared you to make a highly informed yogurt decision. Enjoy them all as vital parts of a healthy and varied diet; all while being good to your gut!

--Samantha Jacobs, RD CDN

No comments:

Post a Comment