The yogurt aisle is probably one of the most confusing sections in the grocery store. From low-fat to high-fat, Greek to Balkan, and probiotic to protein, there are often about 100 different options to choose from so it’s no wonder things can get confusing. However, when you break it all down, I promise the yogurt section is not as complicated as it seems. So here is a guide to buying healthy yogurt so you know exactly what to look for and why.

 

What is Real Yogurt?

First things first, we need to understand what yogurt actually is, specifically real yogurt.  Yogurt is made by fermenting milk with bacterial culture. Traditionally, this was done to help extend the lifetime of the milk, improve digestibility and ensure it was not prone to bacterial contamination. The ingredients required to make yogurt are milk, bacterial culture, and nothing else. The label on a real yogurt container should list only two or three ingredients: milk or cream, or a combination of milk and cream and live cultures.

The Benefits of Real Yogurt

Yogurt has been a part of cuisines around the world for generations, and when you focus on real yogurt it does have health benefits. Real yogurt, especially from grass-fed animals, is a naturally occurring source of protein, fats, carbohydrates, and probiotics. Additionally, when good quality full-fat dairy is used to make yogurt it contains vital nutrients like fat-soluble vitamins A and D, calcium, vitamin B6, B12, and CLA.

Types of Healthy Yogurt

In addition to traditional yogurt, there are many other varieties or ways to make yogurt:

Greek Yogurt: The traditional process of making natural Greek yogurt is done by straining regular yogurt extensively to remove excess liquid whey and lactose, leaving behind a thicker-textured yogurt, and a tangy, creamy product. This produces a yogurt lower in carbohydrates (or natural sugars) and higher in protein content per serving.

Balkan-Style: Balkan-style yogurt differs from regular yogurt as it is made in small individual batches rather than in large vats. The warm cultured milk mixture is poured into containers and then incubated without any further stirring, giving it its thick texture.

Probiotic Yogurt: All real yogurt contains probiotics, however, given the production process of many commercial yogurts, not all store-bought yogurts contain probiotics. Naturally cultured and fermented yogurt will contain probiotic bacteria, however, because many commercial brands no longer use traditional methods to make yogurt, although they contain bacterial cultures, not all bacterial cultures have a probiotic effect. In Canada, all yogurts must contain Lactobacillus bulgaricus and Streptococcus thermophilus, however, some brands will add additional bacteria cultures to increase the probiotic content to make “probiotic yogurt”. Only real yogurt contains naturally occurring probiotic bacteria, so if the label states “active bacterial cultures” the yogurt has probiotics.

Icelandic Yogurt: Traditionally known as skyr, Icelandic yogurt is a style of yogurt that dates back thousands of years. Although yogurt and skyr are both cultured dairy products, it is the original skyr cultures used to make skyr that make it different. Skyr is a strained non-fat yogurt that is made by incubating skim milk with active bacterial cultures.

Commercial Yogurts

Unfortunately, the majority of common store-bought yogurts, especially the popular brands, do not use traditional methods to make yogurt, and therefore do not have the same nutritional benefits. In fact, nowadays commercial producers often manufacture yogurt with milk ingredients (i.e. milk protein, skim milk powder, stabilizers, and gelatin). This is done mostly for convenience in production, but also because they can produce a cheaper product. Simply look at some of the most common brands and you will see a laundry list of ingredients outside of the necessary whole milk and active bacterial cultures required. Here is a sample of a very popular grocery store brand strawberry-flavored yogurt.

skim milk, strawberries, milk and whey proteins, modified corn starch, active bacterial culture, gelatin, locust bean gum, natural and artificial flavor, pectin, sucralose, color, vitamin a palmitate, vitamin d3, potassium sorbate.

As you can see from the ingredients listed above, not only do many flavored commercial yogurts contain added sugars (or code words for sugar), but they also contain additives, preservatives, thickeners, stabilizers, and artificial coloring. Everything from corn starch to artificial flavor and salt is added to yogurts making them a mini chemical sh$t storm and far removed from what real yogurt actually is.

The Benefits of Fat in Yogurt

Milk is the primary ingredient in yogurt and is one of the only whole foods that contain carbohydrates, protein, and fat naturally occurring in it. In fact, fat is one of the most beneficial macronutrients in milk given it is the source of fat-soluble vitamins. When full-fat milk is used to make yogurt it is a source of vitamin D and calcium, as calcium is more readily absorbed in the presence of fat. However, when non-fat or skim milk is used to make yogurt, the benefits of these fat-soluble nutrients are lost given the fat is no longer present.

Additionally, fat is what gives food flavor and mouthfeel, the absence of fat in yogurt (i.e. – 0%, non-fat, or fat-free yogurts) leaves a tart unappealing flavor to many yogurts and therefore manufacturers add sugar to help make it more hyper-palatable. In fact, some common flavored yogurt brands contain up to 20 grams of sugar per 3/4 cup which is almost as much as a Kit Kat chocolate bar. Although many people often think that vanilla yogurt is a lighter option, it often has more added sugar than the fruit-sweetened versions.

How to Buy Healthy Yogurt

When it comes to buying healthy yogurt, there are many options to consider. However, once you start reading labels you’ll begin to realize that what seemed overwhelming at first is not so confusing after all. So, here is a simple guide to buying healthy yogurt:

• Look for Minimal Ingredients: The only way to truly know what type of yogurt you are buying is to read the ingredients list. Remember, real yogurt should only contain milk and active bacterial cultures. The best options will state “whole milk and active bacterial cultures”, however depending on the brand you may also see “skim milk, cream, and active bacterial cultures” which would be the next best option.
• Avoid Added Sugars: It comes as no surprise that added sugar is not an ideal ingredient, however, keep in mind that yogurt is a natural source of sugar (lactose), so all yogurt (even plain) will contain some sugars on the nutrition label. In order to ensure it does not contain added sugar, read the ingredients list. Natural plain yogurt should contain 7 grams of sugar per serving.
• Look for Active Cultures: Real yogurt should contain whole milk and live or active bacterial cultures on the ingredients list, this will ensure that you are getting truly fermented yogurt and the probiotic benefit.
• Opt for Full-Fat: I recommend opting for full-fat yogurt, this means anything from 3.25% to 4% yogurt, this will contain more nutritional benefits due to the presence of the fat.
• Opt for Plain: After eating flavored yogurt transitioning to plain yogurt can be a little rough on the palate, but at the end of the day it will be better for you. If you find it too tart, to begin with, simply add a drizzle of natural sweeteners like honey or maple syrup to help make it more palatable. This way you are able to control the level of added sweetener, and over time your taste buds will transition to enjoy the natural flavor of yogurt and less sweetener will be needed.

The Bottom Line

When it comes to buying yogurt the important things to consider are the added sugars and the list of ingredients; the goal is to keep them both to a minimum. If you have the option to buy grass-fed plain full-fat yogurt this would be the best, second to organic plain full-fat yogurt, followed by regular full-fat plain yogurt.

At the end of the day whatever yogurt you chose to buy is totally up to you, but knowledge is power so hopefully, this guide to buying healthy yogurt will give you some of the tools and information you need to get started.

Self-care has become a very important topic of conversation. Our lives are hectic and busy, people are stressed out and burning out, and mental health issues are on the rise in the form of anxiety and depression. A quick Google online and you will find endless lists with tips, ideas, and suggestions about how to manage stress and practice self-care; everything from taking a spa day, to getting outside, to meditation and journaling. Although I think these can are all great ideas, I also think a very important case needs to be made about why cooking is self-care.

 

I think we can all agree that self-care is important. Taking the time to care for one’s self is not only important, it’s crucial. Practising self-care is about making yourself a priority so that you can better serve yourself and the ones around you. When you are stressed out from work or have a busy schedule, it’s so important to take time for yourself and do things that make you feel good, and put yourself first. These days it’s so easy to get caught up in the hustle and bustle of life, so we put ourselves on the back burner.  Your calendar eventually gets so jammed packed you start missing the gym, eating out more, and then eventually you just can’t take it anymore and indulge in some form of treat, be it those new shoes, a bottle of wine, or a day at the spa.

Self-Care is Not a Luxury

Everyone has a different approach to their own self-care. For some, it’s spending time reading or journaling, while for others it can be spending time with friends and leaving more time for hobbies.  However, I find more and more often self-care is presented as taking time for a special treat; go for a massage, get a pedicure or buy yourself something fancy and new. In 2018, self-care is often presented as this #treatyoself culture where we justify indulgence as a form of self-care; buying that thing, eating that thing, or going to that place. Don’t get me wrong, all of these things are lovely and I do think they can be forms of self-care, but I don’t think self-care needs to be a luxury. On the contrary, I think it is way more simple than that.

To me, self-care is about showing up for yourself even when the going gets tough. Self-care is about prioritizing your needs over your wants so that you can care for yourself on all levels; physically, mentally and emotionally. The dictionary definition of self-care is “the practice of taking action to preserve or improve one’s own health”, which is exactly why I believe cooking is self-care.

Why Cooking is Self-Care

Let’s be honest, cooking has got a bit of a bad rap. It’s often positioned as a chore and therefore people tend to think of it as hard, stressful and time-consuming. Watch any cooking infomercial on TV and you will see a woman in a kitchen wiping the sweat off her brow, chopping that appears to take all day long, or an appliance breaking as you prepare dinner. It is presented to us like it is a laborious task that we should avoid and dread, but the truth of the matter is that cooking for yourself is one of the greatest gifts you can give to your health.

I didn’t always love cooking. Like many people, I used to think of it as a chore, I’d try to take as many shortcuts as I possibly could to get around it. Cutting vegetables? Are you crazy, that will take me hours. Cooking from scratch? Only if it involves a box of pasta and sauce. Meal prepping? You’ve lost your darn mind. I truly thought of cooking as an annoying task and an added stress to my already busy day. I mean, why on earth do I want to cook for myself when my schedule is already so busy? I would much prefer to forgo taking the time to cook a proper meal and maximize my time laying on the couch eating a treat – that was my form of self-care, and it too often other people’s form of self-care too. But the truth of the matter is that watching TV or going for a pedicure are often bandaid solutions to self-care.

The actual goal of self-care is to maximize your own health and do it in a way that helps make things seem easier or less stressful. That can include anything from movement to good sleep, but to me, cooking is one of the most neglected. I am not suggesting that cooking is the only form of self-care nor the most important, but I certainly do think that it is up there. Do I think there are benefits to a massage as a form of self-care? Absolutely. Do I think adding more to your already busy schedule and pushing cooking down your priority list is good self-care practice? No. When you are stressed and busy, adding things like a massage, a weekend away, or a pedicure are incredible – they are relaxing and they bring joy, but they become less of a form of self-care in they impede on some of the basic forms of self-care. Although these things might feel incredible in the moment, you can risk the chance of making your stress level (and therefore need for self-care) worse than it already is.

Cooking Cares for you on all Levels

People often ask me if food affects our energy levels, and I truly have trouble answering this question because it seems to obvious. The answer is yes. If the food you eat literally creates the cells in your body and serves as your only source of fuel, why on earth would it not affect your energy? So if you are busy, stressed out and tired, why would you not prioritize the simplest tool you have in your toolkit?

In my opinion, cooking is the single most fundamental way that you can impact your physical being, it nourishes you on all levels. By no means am I suggesting that you need to be an expert cook in order to practice self-care, on quite the contrary, I think even the most basic cooking tools are forms of self-care. For me, cooking has become my simplest and most basic form of self-care. It is the way that I show my body I care. It is the way I give my body the energy to do the tasks I ask of it. It is one of the moments in my day when I am doing something for me. It is the way that I take control of my health. Cooking is not my “hobby” it is a fundamental self-care need.

Self-Care is a Daily Task

Self-care is not something that you do once in a while because you are overly stressed or burned out, true self-care are things that you do all of the time. It is those moments in your day, every day, when you do something for you; it is that quiet moment in a warm shower, it is that depth breath you take before you walk into your big meeting, it is eating your lunch with people instead of at your desk, it is cooking a nourishing meal after a long day, and getting a restful night’s sleep. In order to make cooking part of your daily self-care routine, you need to make it enjoyable. You need to cook the things you like to eat, not what you think you should eat. It is listening to music while you prepare lunches for the week. It is taking a minute to plan your meals so it doesn’t feel disorganized. It planning for your future self so you can take that extra serving of soup out of the freezer on the nights you just want to relax.

At first, it might still feel like a chore, at least I know it was for me. But over time I truly started to enjoy it and look forward to it. Chopping those vegetables I once hated became meditative, and that hour of meal prep on the weekend became a mindful experience that reminded me to put myself first and set myself up for success. The more I focused on making cooking a self-care priority, the more I saw it’s benefits and the more I enjoyed it. I no longer had that afternoon crash, I was no longer spending all my hard-earned money on eating out, and I learned a new skill I felt proud of. Did I hit it out of the ballpark on my first try? No. But the reality is that you only learn by doing. The same way you aren’t going to win the Tour de France the first time you ride a bike, you probably aren’t going to with Masterchef the first time you learn to cook. It might take time, but that’s why it’s called a practice, and every time to you practice cooking you are practising one of the most fundamental forms of self-care.

Thanks to good marketing and mainstream media, certain foods often become glorified for their health benefits whether they warrant it or not. That is not to say that these foods aren’t healthy, they most certainly are, but they are not necessarily the magic pill, silver bullet, or best of the bunch they are made out to be. So, here are the details on 10 of the most overrated health foods in the business, so you can make an informed decision on whether you need to include them in your diet or not.

 

10 Overrated Health Foods

From green juice to egg whites, here are some of the most overrated health foods and food trends on the market.

1. Egg Whites

Egg whites are one of the most overrated health foods out there. Sure, eggs whites are a source of protein, but it is important to remember that your body doesn’t only function on macronutrients (protein, carbohydrates, and fats), it actually functions on micronutrients (vitamins and minerals) which in the case of the eggs are mostly found in the yolk. The idea that dietary cholesterol and saturated fats from foods like egg yolk are problematic is a food myth that is perpetuated by mainstream media and needs to end. You are much better off eating the whole egg as a source of protein, healthy fats, vitamins, and minerals. Not only is it more nutritious, but by only eating the whites you are contributing to more food waste as you are discarding the yolks.

2. Turkey Bacon

Turkey bacon rose in popularity as the myth of saturated fat gained momentum. Yes, turkey bacon might be lower in saturated fat than traditional pork bacon, but that does not necessarily make it any better. Regular bacon comes from the belly of the big that is cured, smoked, and sliced. Turkey bacon the other hand is made by layering ground-up turkey and then flavoring it to taste like real bacon. While turkey bacon might technically shave a few calories off of your meal, the difference is actually negligible, and you are often adding additional sodium and preservatives. You can certainly include turkey bacon in a balanced diet, but you can also include traditional bacon as well. Regardless of what type of bacon you chose the most important factor is the quality of the bacon itself; opt for higher-welfare meat and bacon with minimal additional ingredients. Try to buy local from a farmers market, butcher, or specialty shop, and always be sure to compare and read the ingredients list.

3. Protein Powder

This one might ruffle some feathers, but it needs to be said. The health and fitness industry promotes protein powders as the be-all and end-all of the health community, but the reality is that very few people actually need them. As someone who played competitive sports, and consumed protein powders for years, it was a big shift in mindset even for myself to consider that protein powder might actually be one of the most overrated health foods. But think about it, in the grand scheme of whole foods, protein powder is one of the furthest things from whole food, and one of the most processed products out there. Most brands are loaded with fillers, binders, and sweeteners, and their sources of protein are heavily refined and processed. In fact, depending on the type and source, protein powders can be very difficult to digest, absorb and assimilate, causing them to be difficult for many people to digest. There are certainly some versions that are better than others, however, they are few and far between. If you need to add protein to your diet, you might as well just eat protein-containing whole foods (meat, seafood, eggs, beans, lentils, nuts, and seeds). Although specific people in specific situations might benefit from using a high-quality protein powder, the average person likely has no use for it.

4. Nut Milk

Ok, let’s get something straight, I use almond milk, coconut milk, and cashew milk from time to time myself, but I don’t think they are the prized health food they are made out to be. Can they be included in a healthy diet? Yes. Are they a must-have magical health food? No. Nut milk was designed and marketed as an alternative to dairy milk for those who are intolerant or following a plant-based diet, however, store-bought versions are considered processed food. Store-bought nut milk often contains added sweeteners, and unsweetened versions still contain thickeners and preservatives. It is also important to understand that much of the nutritional value in nut milk is present due to the addition of added vitamins and minerals.  Look at any nutrition label of nut milk and you will see it contains vitamins and minerals, however, look at the ingredients list you will see that they have all been added in as they are not naturally occurring in the food. You can certainly use nut milk from time to time, and if you want the best quality you can make simple homemade almond milk for a lot less money.

5. Agave Nectar

Food manufacturers will often brag about using agave nectar in their products, and although it is technically a whole food, the sweetener commonly sold on grocery store shelves is more of a syrup than a traditional agave nectar. Traditional Mexican agave nectar has been used for thousands of years and is made by boiling the sap from the leaves of the agave plant. However, the versions sold in supermarkets today is boiled and refined further into a syrup that has lost most of its nutritional benefits. In fact, it’s processed so much that is said to be 150 times sweeter and higher in sugar than actual table sugar. There is certainly nothing wrong with using a sweetener from time to time, however, you would be much better off using a natural sweetener like raw honey or maple syrup, or actual agave nectar if you can find some.

6. Wraps

Sandwich wraps are seen as a lighter choice for lunch but in reality that isn’t always the case. Wraps became increasingly popular as bread was vilified as the source of weight gain, however, it is important to understand that, in the case of both wraps and bread, not all types are created equal. Whether you are opting for a wrap or a slice of bread the most important thing to look at is the ingredients list. Many store-bought wraps are made with refined flour, vegetable oil, added sugar, and upwards of 15 ingredients. Additionally, they are not always the “lighter” option as many wraps actually contain more calories (not that they matter) and carbohydrates than two slices of bread. In many cases, you are better off opting for high-quality bread, such as sourdough or sprouted-grain bread, as they contain minimal ingredients, and in the best cases only flour, water, and salt. That is not to say you can’t use wraps, you most certainly can, just be sure to opt for the ones with minimal added ingredients.

7. Greek Yogurt

Yogurt is one of the most confusing aisles at grocery stores, and with good reason. Walk into any supermarket and there are about 100 different types of yogurt available touting various health claims. If you’ve been reading my blog for some time, I think it goes without saying that buying plain yogurt, whether it is traditional or Greek, is always a better option than buying a flavored version to help limit the amount of added sugar. However, the difference between regular yogurt and Greek yogurt, is not necessarily as broad as it might seem. In order to make yogurt, you only need two ingredients; whole milk and bacterial cultures. The mixture is then left to ferment until the bacteria grows, produces lactic acid, and gels the milk proteins to produce regular yogurt. The difference between regular yogurt and Greek yogurt is merely the next step in the preparation process; Greek yogurt is strained extensively to remove any excess liquid and lactose (milk’s natural sugar), to create a thicker yogurt. The removal of the excess liquid and natural sugars creates a yogurt with higher protein content, higher fat, and slightly fewer carbohydrates. However that does not mean it is necessarily better than regular yogurt, it’s simply a different production process. Comparing traditional yogurt to Greek yogurt is like comparing a baked potato to a boiled potato – they are both fine. What is more important is to focus on the quality of the dairy you are purchasing, and opt for plain, full-fat versions to ensure you are getting the most nutrition from your yogurt.

8. Green Smoothies

Before anyone flies off the handle, I don’t have a problem with green smoothies, I just don’t think they are worth the hype. Of course, eating greens is beneficial for a healthy diet, but just because you are drinking them in your smoothie does not mean you are doing it any better. What many people don’t realize is that, depending on your ingredients, many green smoothies contain more sugar than a candy bar. In order to compensate for the flavor of the greens, many people will add excess amounts of fruit which can spike blood sugar, and doing this regularly is not beneficial. The benefit to a green smoothie is the actual greens themselves, so you can also just eat greens at your meal.  If you want to add them to your smoothie, you can certainly do that too, just make sure you aren’t making the common smoothie mistakes so you can the most out of those leafy greens.

9. Brown Rice

Brown rice has long been touted as superior to white rice but without good reason. Contrary to popular belief, white rice is not necessarily less nutritious for you and can still be a very healthy choice when the best types are selected. The difference between brown and white rice is that brown rice is a whole grain, as it contains the bran and germ, while white rice has had the bran and germ removed from the grain. The bran and the germ contain most of the essential nutrients in the grain, so technically brown rice contains more fiber and nutrition than its counterpart white rice. However, because the bran and germ have not been removed, brown rice also contains many anti-nutrients, such as phytic acid, which make it harder for your body to break down and absorb the nutrients. These anti-nutrients are a natural part of the grain, as they protect the vital reproductive tools of the grain, however, they can cause digestive distress for many people who have trouble breaking down the bran and germ, so white rice is still a great option.

10. Fruit Juice

I do enjoy a good glass of juice from time to time, but I don’t think it is essential to a healthy diet. Whole foods come packaged the way they are for a reason. Fruit is a source of natural sugars, fibers, and nutrients, and they are packaged together in their most nutritious form. Pressing fruit into a juice not only removes the beneficial fiber but concentrates the sugars into a liquid format that is more quickly absorbed and can therefore spike your blood sugar faster. Additionally, once pressed fruit juices can oxidize and lose their nutritional value very quickly. Most fruit juices found on grocery store shelves have actually been pasteurized in order to stay shelf-stable for a longer period of time, which diminishes the availability of many of the nutrients that were previously present. Of course, fruit juice can be consumed as part of a healthy diet, but eating an actual piece of fruit is often just as healthy if not more.

The Bottom Line

Remember, all of the foods on this list can most certainly be included in a healthy diet, however in most cases so can the foods they were designed to replace. When it comes to eating well it is important to think critically, and regardless of what type of diet you follow, opt for the least processed foods possible.