Please. Don’t. Just don’t.
Trust the nutritional information and ingredients list.
When I tested positive for fructose malabsorption I spent a long time in that freezing cold yoghurt aisle assessing labels and understanding what differentiates real yoghurt from fake.
Here I will provide a three step system in understanding which yoghurt you want to put in your trolley and which one you want to throw in to the pits of a smouldering volcano…
Greek yoghurt vs. natural yoghurt. During the yoghurt making process, once fermentation has occurred natural yoghurt is produced, however to achieve the thick, sour cream resemblance that greek yoghurt has to offer it is strained extensively to remove excess liquids.
The thick part of the yoghurt, also known as the whey, has a high protein content and that is what is kept to produce greek yoghurt. In comparison by 100grams, natural Five am yoghurt contains 5grams of protein whilst Chobani greek yoghurt contains 9.7grams.
And please for the love of jimmy neutron do not touch products that are ‘Low Fat’, ‘Fat Free’ or ‘Reduced Fat’ as mentioned before. When fats are removed, which are satiating and provide many benefits to our body such as cell regeneration, they are replaced by sugars to ensure the product is still flavourful.
All the excess sugar (anything above 6grams per 100grams of yoghurt: read below) in yoghurt or any food and beverage product for that matter that are not used as energy are converted immediately into fat. The reason being is our bodies are primal, and still think primally, if excess energy is consumed and not used it is stored on the body for later use, let’s say for running from a ginormous lion on the hunt. Are you following? Excess sugar – bad.
My rule of thumb is no more than 6grams per 100grams of yoghurt. This is because those 6 grams are the lactose sugars that make up the yoghurt, they are naturally occurring and necessary for production.
If this is just way to “fml” for you, opt for no more 10grams of sugar in any 100gram yoghurt portion. Try think of it this way, it you were to split your yoghurt into a pie chart you can see just how much of the overall food you are eating is sugar. I will provide you a couple of examples here:
***Protein: 9g Protein: 10g Protein: 14g Protein: 4g
“””” Sugar: 3g Sugar: 8g Sugar: 5g Sugar: 13g
A must read. A good yoghurt always, always contains live probiotic cultures (those really long names that like Lactobacillus Acidophilus and Bifidobacterium bifidum). The only other ingredients you want to see are whole or skim milk.
For those suffering from FODMAP sensitivity I highly suggest avoiding any products that contain prebiotic cultures such as inulin, it doesn’t end well. And please, no added sugars, fructose, high fructose corn syrup (HFCS), agave syrup, maltodextrin, polydextrose, sucralose, corn syrup etc etc, they are also bad news.
And remember when shopping for yoghurt, keep it simple! You can always add real flavourings and fruit to it later like strawberries, frozen raspberries, some bran, a drop of rice malt syrup or maybe one of your favourite protein bars crumbled on top!
Happy Shopping all!