Yogurt 101

We all know that eating yogurt can be a healthy choice. A cup of yogurt has about one third of our daily calcium need, and is a good source of protein, with about 10 grams per serving.

Yogurt is a dairy product produced by the bacterial fermentation of milk. It's a biological process, similar to the fermentation of grapes to produce wine. Most yogurts are made from cow's milk, but some are also produced from sheep's and goat's milk, in addition to soy. These products are great options for those with lactose intolerance or a milk-protein allergy.

So, how do you choose the best yogurt for you? If you've walked down the dairy aisle of your local supermarket recently you'll notice an explosion of new products. There are a host of organic, Greek-style, custards, soy and kefir, a liquid yogurt. Yogurt is also a popular "carrier" for value-added products like probiotics, fiber, and phytosterols, those cholesterol-lowering plant compounds

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Now, while claims abound for the health benefits of yogurt, only few are based on scientific evidence. As an excellent source of both calcium and protein, plain, non-fat yogurt is hard to beat. Another newer choice is Greek yogurt that is thick and concentrated in texture, taste and nutrients. This is done by straining out the extra fluid of regular yogurt, and doubling the protein content per serving.

Other yogurt products have added fiber - for digestive health - or phytosterols - to lower cholesterol - which have nothing to do with the dietary properties of yogurt itself. These are simply added to the yogurt for extra activity. A controversial claim for yogurt is that of the "probiotics", which are healthy bacteria added to yogurt, claiming to help immune function and promote digestive health. The jury is still out here, so don't count on these actions.

My bottom line? Stick with low or non-fat plain yogurt, adding your own fruit. Avoid fruit-added or sugar-sweetened yogurts that can double the calorie count without adding any nutrients. Choose a yogurt with a low-calorie sweetener if you're looking for a sweeter taste. These yogurts can often replace a high-calorie dessert.