Soapbox Confessional: Yogurt!

If you met me today, you might think I was the dictator of say, "Governmental Food Affairs." Constantly checking and comparing labels. Researching (aka Googling) fresh produce information to compare nutritional components. Thinking about what I am eating: Should I eat an apple or an orange today? Hmm...I'm going with the orange because I need a little Vitamin C boost, my throat feels kinda scratchy this morning.

I am especially particular when it comes to yogurt. Some might even consider me a yogurt fascist.

What is yogurt? Basically, bacterial fermentation of milk. Sounds yummy, right?

In The United Sates we traditionally think of yogurt made from cow's milk. But yogurt can be made from a variety of sources, like: other dairy products or soy. I have recently grown to love Greek yogurt because of it's large supply of protein per serving. "Real" Greek yogurt is made from sheep's milk. However, most large-scale manufactures in the U.S. make Greek/European/Icelandic "style" yogurts. These are actually just strained yogurt made from cow's milk, but it usually still has much higher protein per serving than traditionally yogurt.

Because I am eating yogurt for health benefits as well as taste: The first thing I do is check the ingredients listed. Corn syrup? No, thank you! Not in my yogurt.

I look for an ingredient list which states something simple like: "Cultured Pasteurized Milk, Nonfat Milk, Live, Active and Probiotic Cultures."

Next I check which types of cultures it contains. How many? Does the label display the National Yogurt Association's seal which identifies most yogurt containing live and active cultures?


Most of us are familiar with Acidophilus, and most yogurts contain at least that. However, some yogurts have more cultures than others. For example: L. Bulgaricus, S. Thermophilus, L. Acidophilus, B. Bifidus, and L. Casei, just to name a few. I generally go for yogurt with the highest number of cultures listed. After all, each culture is different and benefits your body (digestive system, immune system etc.) in a unique way.

I also prefer yogurt that was made without the use of rBST (recombinant bovine somatotropin) or any other artificial growth hormones. With my medical history, who needs additional hormones to deal with! Also, I do not like to think of the poor cow's udders after they are forced to produce far too much milk. What if I was forced to produce more milk than my body was made for? No thank you!

Does my fascist yogurt habit turn into extra cost? Sure, sometimes. Maybe a dollar here. An extra dollar there. But you would be surprised how easy it is to find great yogurt at very reasonable prices. In California where I am originally from, I have access to very good yogurt at Costco. However, Costco does not carry a great selection of Yogurt on the East Coast. On the East Coast I have had very good luck at Trader Joes (inexpensive and healthy.)

As far as brand preference, I do have a few solid brands that I prefer. But I think it is best if you go to your local grocery store or farmers market and explore what your community has to offer. Often times the local yogurt brands available are far better than any national name. Best advice: avoid the advertising gimmicks. Some of these yogurt companies pour mega$$$bucks to convince you that their individual label will cure digestive and other issues. Which reminds me of the following Target Women sketch by Sarah Haskins:





Any good brand of yogurt (with live and active cultures) should help those "digestive issues."

Yogurt availability does vary by region. Two years ago I was working in Southeast Texas and was downright depressed at the yogurt selection available. The items in the supermarket barely resembled what I, (and the FDA) consider, "yogurt." My "selection" in Texas was basically two brands of curdled milk. The first ingredient listed in both selections was high fructose corn syrup, of course. And neither one contained any live cultures.

I usually go for non-fat plain yogurt. Mix in a few walnuts and/or berries (fresh or frozen) and call it lunch. In my opinion, pre-sweetened and flavored yogurts in the United States are far too sweet and contain far more sugar than necessary. And who needs extra sugar?! If plain yogurt is not sweet enough for you, mix in a little honey or Agave Nectar (a low glycemic index food - good for women with PCOS!) that way you control your sugar intake.



I would be interested in what readers from different country's have to say about yogurt available to them. Australia? Peru? Germany? Spain? I know you're out there!

Or, are you brave enough to make your own yogurt? Do tell!