Yogurt is the result of bacterial fermentation of milk. This process involves the growth of beneficial microorganisms, which change the characteristics of the food. While yogurt is best when consumed plain, its growing popularity has made a variety of flavors available to us. The only problem with this being, the added sugars.1
Regular yogurt contains more sugar and carbohydrates than other types of yogurt, especially Greek yogurt. Yogurt contains live cultures that benefit digestion. It is rich in all the essential nutrients and can strengthen the immune system. It promotes heart health, weight loss, and also keep your bones strong.
Different Types Of Yogurt You Must Know
Here are 5 alternatives to yogurt that are equally or more delicious:
1. Greek Yogurt
Greek yogurt or strained yogurt is a popular type of yogurt that has whey and lactose removed from it, giving it the thick texture. This high-protein yogurt, when compared to the regular cow’s milk yogurt, has lower carbohydrate and sugar. Furthermore, unlike the normal unstrained yogurt, Greek yogurt doesn’t curdle when used for cooking.
The protein content in Greek yogurt will keep you full for longer and prevent cravings. If you are on a low-carb diet, go for the plain Greek yogurt instead of the flavored ones to avoid added sugar that can instantly increase the carbohydrate intake.
Furthermore, it is a versatile ingredient that can replace heavy cream, butter, sour cream, oil, or mayonnaise, making your food healthier.2
2. Coconut Yogurt
Coconut yogurt is made by combining coconut milk and live cultures (bacteria). Coconut milk contains the healthy fat and is effective in reducing the bad cholesterol in the body. Although many people would not like coconut, this is a great non-dairy alternative to yogurt.
However, coconut yogurt is not of a thick consistency, quite similar to the regular yogurt. It usually has added sugars to keep the sour taste away. Try to buy the one with no added sugar, even though it may be difficult to find.
3. Skyr Or Icelandic Yogurt
Skyr or Icelandic yogurt is an Icelandic dairy product that is smooth and thick. It is extremely healthy and contains 3 times the protein of regular yogurts.3 However, it is not a yogurt, but a cheese that is like yogurt that has been used for thousands of years in Iceland.
A good source of calcium, skyr contains skin milk and live cultures and strained 4 times. Skyr is low-fat and sweeter that Greek yogurt. It can help you lose weight and can be paired with a few nuts for a quick and protein-rich breakfast.
4. Almond Yogurt
Made with almond milk, almond yogurt is very nutritious as the almond retains all the nutritional elements, including the antioxidants. It is high in fiber and calcium and low in fat and sodium. Almond yogurt can be used if you want to avoid dairy and lactose products.
As almond yogurt is not that thick naturally, it usually comes with added thickeners and sweeteners. Finding one with no thickeners can be a task, even though it’s a healthier option. Not only does almond yogurt taste amazing, it also possesses properties to keep your heart healthy.
5. Soy Yogurt
Soy yogurt is made from soy milk. A non-dairy alternative to the regular yogurt, soy yogurt has the low-cholesterol benefits of soybeans. Creamy in texture, it can be used for cooking although it is different from the regular yogurt.
Soy yogurt contains active natural compounds that can play a role in managing type 2 diabetes. It can block the enzymes that are responsible for the digestion of carbohydrates and make the rise in blood sugar slower after you eat.4
|↑1||Hunter Beatrice Trum. Probiotic Foods for Good Health: Yogurt, Sauerkraut, and Other Beneficial Fermented Foods. Basic Health Publications, Inc., 2008.|
|↑2||Johnston Cassie. Cooking with Greek Yogurt: Healthy Recipes for Buffalo Blue Cheese Chicken, Greek Yogurt Pancakes, Mint Julep Smoothies, and More. The Countryman Press, 2014.|
|↑3||Diehl Kari Schoening. The Everything Nordic Cookbook: Includes: Spring Nettle Soup, Norwegian Flatbread, Swedish Pancakes, Poached Salmon with Green Sauce, Cloudberry Mousse…and Hundreds More!. Everything Books, 2012.|
|↑4||Apostolidis, E., Y‐I. KWON, and K. Shetty. “Potential of select yogurts for diabetes and hypertension management.” Journal of food biochemistry 30, no. 6 (2006): 699-717.|