kristi4greenearth

health, happiness, and earth friendly thoughts to improve your life :)

how much sugar is in your yogurt?

on June 1, 2012

which one is a better choice?

When I think of a healthy breakfast I immediately think of yogurt and fruit! Its so creamy and delicious and I’m pretty sure it’s good for you. I decided to take a closer look at the labels to see if I was making a good choice for breakfast… this is what I found:

Most yogurts contain just as much sugar, if not more, per serving, than a serving of Coca-Cola! You may be wondering why I’m singling out sugars as the culprit when multiple factors go into nutritional facts and I will tell you. Breakfast is made up of two words: break and fast. It is the first time you have eaten since the night previously so therefore you are breaking a fast. This is important to know because on the positive side you are starting a new day, a clean slate, on the negative side if you start you clean slate with say Wallaby Organic Vanilla Lowfat Yogurt (6oz) you have just created a spike in you blood sugar levels that is equivalent to nearly 5 teaspoons of sugar! A healthier alternative to most low-fat yogurts is a Greek or Icelandic style which contains only 1.5 teaspoons of sugar and nearly 3x as much protein (17g), depending on brand and serving. The protein will help you feel fuller, longer and will decrease the effects of the rise in blood sugar levels. This inevitably reduces cravings for more sugary and starchy foods throughout the day. You may want to consider adding your own slices of fresh fruit to your yogurt instead of the convenience of fruit already added. The fruit added to yogurt has a negligible amount of fiber due to processing and it sure doesn’t beat the flavor of freshly sliced summer peach or even a slightly defrosted frozen blueberry.

In summary, yogurt and fruit is a great combo and when you make a few tweaks it can be a very beneficial breakfast for your healthy lifestyle. I’ve included a favorite recipe of mine for a great start to your day. Enjoy!

Almond Non-Fat Yogurt with Seasonal Fruit

Serves: 2

Prep Time: 10 min

1 Cup of Siggi’s Icelandic Non-Fat Yogurt or Fage 0% Greek Yogurt

1/2 Tsp of Almond Extract

2 packets of Truvia (or other stevia sweetner)

1 Invisifiber stick pack

2 Cups of Fresh Organic Blueberries (or any other fruit or berry sliced)

1/2 Cup of sliced raw almonds

Mix the yogurt, almond extract, truvia and invisifiber well. Prepare the fruit by rinsing well with cold water and drying with a slightly damp cloth or paper towel. Seperate the yogurt mixture into 2 bowls and top each with half of the fruit and each 1/4 cup of sliced almonds. Enjoy a delicious, healthy breakfast with you loved one, friend or save the second serving for breakfast the next day!

Nutritional Facts

Calories 352

Fat 15g

Carbs 39g

Protein 19g

Fiber 9g

Sugar 22g

Calcium 12%

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