Yogurt is most often marketed as a delicious food that promotes health, but is it really healthy? According to some research, yogurt may help prevent osteoporosis, colon cancer, inflammatory bowel disease and yeast infections.

While yogurt can be a nutritious food and tasty snack, not every yogurt is a healthy choice. In fact, many commercially prepared yogurts may have as much fat and sugar as desserts, yet still masquerade as healthy treats!

Fat, Flavoring and Fillers

Standing in front of the dairy case can be overwhelming. How do you choose the right yogurt? When making your decision here are a few things to look for on the label:

Fat content:

Most people would agree that yogurts that are higher in fat taste better but low-fat and fat free yogurts are the best choices for most, especially people who need to lose or manage their weight.

Greek style yogurt is a great alternative for people who want the creaminess of full-fat yogurt for fewer calories and higher protein. Greek yogurt also has an added benefit for those who are lactose intolerant as it is lower in lactose.

Flavoring, Fillers and Extras:

• Colorings are added for aesthetic reasons only.
• Gelatin and/or pectin act as stabilizers
• Artificial sweeteners are common in “diet” or “sugar free” yogurts
• Probiotics are the “good” bacteria that helps promote a healthy digestive system. Keep in mind you might not be getting as much probiotics as you think you are getting. Many yogurt labels are misleading and over inflate the benefits of yogurt that “contain live cultures.”

What to look for on the Label of a six-ounce container of yogurt:

• Less than 180 calories. For those trying to lose weight, 120 calories is preferred.
• Less than 4 grams of fat.
• Less than 30 grams of sugar. Milk used to make yogurt naturally contains 12 grams of milk sugar per 6-ounce serving. These naturally occurring sugars are grouped with the added sugars when you read the nutrition facts for “sugar”
• At least 5 grams of protein.