Everyone knows how important probiotics are these day. From supporting your digestion to boosting your immune system, there is no question that it deserves a spot in your diet. While there is an abundance of probiotic-rich foods out there to choose from these days (think: kimchi, kombucha, sauerkraut, and tempeh), the good ol' probiotic yogurt remains one of the easiest way to get this essential nutrient.
"I’m all about the kombucha-on-tap life, but yogurt still holds a special place in my heart," says Kelli McGrane, RD, the creator of the Healthy Toast.
To make sure the product you pick is filled with these gut-healing benefits, look for the words "live active cultures" and "lactobacillus acidophilus" (a type of probiotic) on the label, says Juliana Dewsnap, RD, a nutritionist for Baze. This probiotic helps keep things moving, promote healthy blood sugar, and may even fend off yeast infections, she notes.
1. Siggi’s Icelandic Skyr
"Siggi's, an Icelandic style of yogurt called skyr, is creamier and thicker than Greek yogurt," says Leigh Tracy, RD, a nutritionist at Mercy Hospital. "It's also low in added sugar and contains live active bacteria to help promote gut health."
Per serving: 130 calories, 4.5 g fat (3 g sat), 11 g carbs, 60 mg sodium, 0 g fiber, 8 g sugar, 12 g protein
2. Yoplait Light
Dewsnap loves Yoplait Light's tasty flavors, especially the strawberry. Since they're plenty sweet, just go easy on toppings like fruit.
Per serving: 90 calories, 0 g fat (0 g sat), 16 g carbs, 105 mg sodium, 10 g sugar, 5 g protein
3. Chobani
This simple yogurt is low in sugar, so you can add plenty of your own toppings, like fruit, nuts, and seeds, says Dewsnap. Plus, its 14 grams of protein help keep you satiated for way longer.
Per serving: 80 calories, 0 g fat (o g sat), 6 g carbs, 55 mg sodium, 4 g sugar, 14 g protein
4. Stonyfield Farm Organic
"Both [Stonyfield's] regular and Greek yogurts are non-GMO, free of growth hormones, and contain excellent sources of live active cultures," says McGrane. They also offer soy yogurt, which is a good source of probiotics for dairy-free eaters.
Per serving: 170 calories, 9 g fat (5 g sat), 13 g carbs, 125 mg sodium, 0g fiber, 12 g sugar, 9 g protein
5. Fage Total
"Greek yogurt contains more protein than regular yogurt and has a thicker texture," says McGrane. Fage Total Greek Yogurt is a great replacement for sour cream and works wonders in smoothies.
Per serving: 150 calories, 4 g fat (3 g sat), 8 g carbs, 65 mg sodium, 0 g fiber, 8 g sugar, 20 g protein
6. Brown Cow
"Traditional, unstrained yogurt tends to get overshadowed by Greek yogurt, but it can be just as healthy," says McGrane. Brown Cow's yogurt may have less protein, but it still provides those essential probiotics, including L. acidophilus.
Per serving: 130 calories, 7 g fat (4.5 g sat), 9 g carbs, 95 mg sodium, 0 g fiber, 9 g sugar, 6 g protein
7. Nancy's Organic
Dewsnap loves Nancy's Organic yogurts because they're rich in probiotics and delicious flavor. You can get them in bigger bulk servings to keep on hand throughout the week too. Since their plain version is a little higher in sugar, top it with some fats and proteins for balance.
Per serving: 140 calories, 3 g fat (2 g sat), 160 mg sodium, 16 g carbs, 16 g sugar, 11 g protein
8. Maple Hill Creamery
Made with whole milk, this pick is creamy, rich, and super satiating, says Dewsnap. Since it's higher in sugar than protein, be sure to top it with additional protein, like hemp hearts.
Per serving: 170 calories, 10 g fat (7 g sat), 110 mg sodium, 11 g carbs, 0 g fiber, 11 g sugar, 8 g protein
9. Wallaby Organic
"Australian yogurt is perfect for those who want a texture somewhere between traditional and Greek yogurt," says McGrane, who recommends Wallaby for its taste and probiotic content.
Per serving: 220 calories, 11 g fat (7 g sat), 90 mg sodium, 10 g carbs, 0 g fiber, 7 g sugar, 21 g protein
10. Noosa
Another Australian yogurt pick from McGrane, Noosa has a nice texture and a solid dose of fats and gut-regulating bacteria. Since the flavored varieties are high in sugar, enjoy them as an occasional treat. Otherwise, stick with plain.
Per serving: 320 calories, 13 g fat (8 g sat), 110mg sodium, 39 g carbs, 0g fiber, 35 g sugar, 12 g protein
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