The healthiest types of yogurt and the ones to avoid

Yogurt gets the green light when it comes to our health. It’s full of calcium to maintain our bone health, which is especially important as we age and the reason why its cited by centenarians as the food that helped them reach 100. One study linked greater yogurt consumption with higher bone density, suggesting it can protect against fractures.

It’s also famously good for our gut health as it’s full to the brim of bacteria that feeds our microbes. Recent research suggests it’s even better than originally realised and can lower the risk of cancer taking hold in our bowel.

The caveat is that the type of yogurt we eat really matters. At its simplest, yogurt is milk that has been pasteurised – meaning it’s heated to kill “bad” bacteria. “Good” bacteria (usually Lactobacillus bulgaricus and Streptococcus thermophilus) is then added and the liquid is left to ferment and thicken.

But the journey often doesn’t end there. Flavourings, emulsifiers, sweeteners and sugar are injected to enhance taste and texture – even in those with “health halo” branding.

Why we should eat more yogurt

• Rich in calcium for bone health
• Contains minerals that protect heart health
• Source of protein to support muscle mass
• Full of bacteria to support gut health
• Lowers bowel cancer risk

Yogurt is a nutrient-dense food that supports health, from your muscles and bones to gut and heart.

Famously, it’s a good source of calcium, providing around 120mg per 100g (15 per cent of the daily recommended intake for adults), as well as around 50mcg of iodine (a third of daily intake).

“These minerals support bone and teeth health, as well as thyroid function and metabolism,” Nichola Ludlam-Raine, a registered dietitian and author of How Not to Eat Ultra-Processed notes. Research also suggests that the calcium, magnesium and potassium in yogurt may support heart health, as these minerals help to regulate blood pressure.

Yogurt can also be a good source of protein, containing up to 13g per 100g, though it’s important to check the label as some contain less than 1g. “Protein helps with muscle maintenance and satiety,” Ludlam-Raine says. It’s especially important to consume enough protein as we get older, to reduce the decline in muscle mass that comes with age.

“Yogurt also contains beneficial bacteria (especially if labelled as “live” or fermented) which can support gut health,” she notes. Even more impressively, eating two or more servings per week seems to protect against bowel cancer, possibly because the probiotics it contains encourages a wider array of beneficial bugs to live in our gut, which has a knock-on effect of less inflammation and fewer cancer-causing chemicals, scientists believe.

“As with other sources of dairy, it is also rich in B vitamins, especially B12 and riboflavin (B2) which are important for energy metabolism and brain function,” Ludlam-Raine says.

How much yogurt should we eat?

When it comes to how much to eat, 120g to 150g is the recommended portion, which is around one small pot or a few heaped teaspoons.

“It’s perfectly fine, and often beneficial, to eat yogurt daily, especially if you choose plain, unsweetened, live-culture varieties,” Ludlam-Raine says. “For gut health, regular, consistent intake (three to seven times per week) is more effective than just having it occasionally.”

The best types of yogurt to buy – and the ones to avoid

I compiled the nutritional data for around 200 different yogurts and asked Ludlam-Raine to choose the healthiest and least healthy, from the big brands to supermarket own label. “The healthiest and least healthy yogurts were identified by reviewing several key nutritional markers per 100g: sugar content, calories, saturated fat and protein,” she says.

“Sugar was a primary factor, particularly in flavoured and dessert-style yogurts where added sugars can be high, often tipping the balance from snack to ‘treat’.”

She also considered saturated fat, which when consumed in excess can impact heart health, as well as protein content, which can support satiety and muscle maintenance.

“Gut health products were reviewed with reference to live bacterial cultures (probiotics) and prebiotic fibres, where listed,” she explains. “I prioritised options that provided a variety of strains and where there is clinical backing.

“Ultimately, choices were made with a holistic lens, balancing nutritional composition, functional benefits, and real-world suitability for people looking to support their health through yogurt products.”

[Source: Daily Telegraph]