![]() ![]() ![]() SummaryĪdded sugar can reduce the benefits of an otherwise healthy food. Simply mix 2 cups (473 mL) of yogurt with 1.5–2 tablespoons (22–30 mL) of chia seeds and let it sit overnight in the fridge. And, as a bonus, you’ll get extra protein, fiber, and healthy fats with the chia seeds. You can also make your own chia seed yogurt to make plain yogurt less tart. One option is to sweeten it yourself with your favorite fresh fruit. But if you don’t like plain yogurt, there are a few things you can try instead. Typically, the best choice is plain, unflavored yogurt. This means as little as possible over the around 7 grams per cup (245 grams) that is already present from lactose. When selecting yogurt, the better option is to pick brands with the least sugar per serving. Plain yogurt typically contains around 9–12 grams of carbs per cup (245 grams), but the same amount of flavored or sweetened yogurt can easily contain 30 or more grams for the same serving size ( 6, 7, 8). However, processed foods with added sugar can include sweetened yogurts and help contribute to total sugar intake.Įating added sugar in excess has been linked with the development of many health conditions, including:Īlthough yogurt already contains some natural sugar in the form of lactose (milk sugar), some food companies add sugars to give it a sweeter taste. Sugar-sweetened beverages, such as sodas, fruit drinks, and sports drinks, are the main source of added sugar about 49% of adults drink one daily ( 3). The average American’s intake of added sugar increased from 4 pounds (1.8 kilograms) per year in 1700 to over 150 pounds (68.2 kilograms) per year by the early 2000s ( 1).Ĭurrent statistics from the Centers for Disease Control and Prevention find that adults ages 20 years and older on average consume 17 teaspoons of sugar daily ( 2).īy race/ethnicity, on average, non-Hispanic Black adults consume 19 teaspoons, 17 teaspoons for non-Hispanic white adults, 16 teaspoons for Hispanic adults, and 10 teaspoons for non-Hispanic Asian adults ( 2). The main ingredient that can turn yogurt from a healthier food into a less healthy one is added sugar. The nutrition facts and ingredients list can tell you a lot about what’s in your yogurt. Reading the label is the first thing you should do when choosing a yogurt. This will be listed as percent of Daily Value (% DV) on the label. Ideally, your yogurt will contain vitamin D and a significant part of your daily calcium needs. The nutrition information will also tell you how much calcium and vitamin D each yogurt serving contains. However, labeling guidelines have recently changed so that by mid-2021, the grams of added sugar per serving must also be listed on labels. In the past, the nutrition label did not distinguish added sugar from naturally occurring sugar, which could make it difficult to tell how much sugar had been added. ![]() Note that there may be more than one serving per container, meaning there are more calories too. The nutrition facts can also tell you how many carbs, fat, protein, and sugar are in each serving. The serving size and calories per serving are listed at the top. The nutrition facts on the label can give you some of the most specific information. Sugar can be listed under many different names, including: Better yet, simply avoid all yogurts that have any type of added sugar on the ingredient list. Ingredients are listed by weight, so avoid yogurts that have sugar listed near the top. If you consume nondairy-based yogurt, the same holds true - make sure that your ingredient list includes as few items as possible. They should include milk, the bacterial cultures used to turn milk into yogurt, and not much else. When possible, choose a yogurt with few ingredients. Ingredient listĪlthough all yogurts start out as plain yogurt, by the time they make it to the refrigerated section of the store, they can contain various added ingredients, like sugar, artificial flavors, dyes, stabilizers, and preservatives. If you know what to look for, the label can tell you a lot about each yogurt. This is because understanding the label is essential to knowing what’s really in your food. ![]() Reading the label is an important first step when deciding what food to buy. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |