Is Your Yogurt Making You Fat?

Aug 8, 2016

2 min read

Sugar...the buzz word going around in the health industry...Does sugar really make you fat? Hmm...lets find out!

“The marked increase in obesity worldwide appears to be attributable to a modern society that explicitly encourages the consumption of supersized portions of high-fat, high-sugar foods while implicitly discouraging physical activity.”

Thomas Wadden

University of Pennsylvania

Sugar creeps into more food then you know. On average, each person in the United States consumes about 30 teaspoons (120 grams) sugar per day (1). Most of the sugars in the average American diet are added to foods and beverages by manufacturers during processing; you know sugars in: candy, pop, sports drinks, juices, energy drinks and dessert items; but did you know sugars in yogurt too? Some brands have 26 grams of sugar per 6 ounces. That is more then a can of coke for its serving size (can coke has 39 grams sugar in every 12 ounces).

Quick Facts on Added Sugar:

Sugars make up two types carbohydrates: monosaccharides (fructose, glucose, and galactose) and disaccharides (sucrose, lactose, maltose).
Dietary Recommended Intake (DRI) suggests that added sugars should account for no more than 25% of the day’s total energy intake (note: fruit, vegetables and milk are not added sugars) (1).
Excessive intake displaces needed nutrients and fiber (1).
Contribute to obesity when intake exceeds energy needs (1).

At your grocery store you will find yogurt near eggs, milk and cheese. Picking a yogurt out can leave you brain-washed when every company “promises” something healthy. It was my mission to go into different grocery stores and checkout the yogurt aisle (man was that brain washing!) Luckily, here are some quick yogurt shopping hacks and comparisons to help you pick the right yogurt for you and your health!

Quick Yogurt Shopping Hacks:

Truly healthy yogurt is high in protein, and low in fat and sugar
Made with good bacteria
Serving size ranges from 4.0-8.0oz
First look at the serving size then sugar content and compare the two
Choose Greek yogurt over American-style yogurt.
Greek yogurt tends to be lower in sugar and fat and higher in protein, helping curb cravings.

Lets take a closer look at the macronutrients and sugar in yogurt.

Winner: Siggi's Strawberry and Basil with 11 grams Sugar and 15 grams protein!

Winner: Siggi's Vanilla with 9 grams Sugar and 14 grams Protein!

Close call but the Winner is...

Siggi's Plain with 6 grams Sugar and 23 grams Protein!

Key Takeaways:

Remember to look for yogurt high in fiber, low in fats and sugar and filled with good bacteria to aid in digestion.
Like most things in life, added sugars should be consumed in moderation (limit added sugar 25% day).
For people who are trying to lose weight, yogurt is ideal for keeping your hunger at bay.

Hales Hack:

Buy plain Greek yogurt and make Pro-Yo (protein yogurt).

PRO-YO RECIPE:

5.3-8 ounces yogurt

½-1 scoop Phormula-1 Loop D Fruit Protein Powder

Splash Coconut Milk

Combine all ingredients together and top with KIND Granola and fresh fruit!