Kefir is my favourite!
A few weekends ago I was in LA with my buddy Vince “No Nonsense” Del Monte and a few other fitness friends for a marketing conference, and upon arriving at our hotel the very first thing Vinny and I did was take a taxi run to the grocery store.
Now, generally we’d be a little more laid back when traveling for the weekend, but fact is we’re both currently “in training” for an upcoming deadline and we know that we’ll make the best food choices when we’re in control of the menu.
So we hit the grocery store, and one of the things I happened to pick up was yogurt.
You see, yogurt can be both delicious and healthy, but the problem is that most people are mistakenly buying yogurt that is TERRIBLE for their health and waistline, even though it’s touted as “healthy as can be”.
Take for example, this label from a popular “low fat” yogurt:
Sounds like a healthy option…”low fat yogurt”. But no. 33 grams of carbs, 27 grams of sugar (most of which is dreaded high fructose corn syrup), and only 5 grams of protein. That is, essentially, a recipe for fat storage despite the fact it’s “low fat”.
So, what type of yogurt should you be eating? Without a doubt the answer is plain Greek yogurt. Compared to the above, plain Greek yogurt has 6xs the protein and 1/3 as much sugar (which is simply the naturally occuring milk sugars lactose and galactose).
That’s 31 grams of protein per 8 oz and just 12 grams of low-glycemic carbs!
Need something a little sweeter than plain yogurt? Throw some mixed berries in (strawberries, raspberries, blackberries, blueberries, etc) and/or sweeten it a tad with some Splenda or Stevia. DELICIOUS.
This is one of my favorite snacks throughout the day, and it packs a ton of high quality nurtients in to a very filling meal.
Take home message: Ditch the sugar-laden “junk” yogurt and go with delicious, thick, plain Greek Yogurt instead (look for the 0% fat variety).
P.S. The above yogurt and berry blend was actually a small part of tonight’s HUGE dinner, which also included an ample-sized lean steak, mashed sweet potatoes with cinnamon, quinoa mixed with pumpkin seeds and cranberries, green beans sauteed with garlic and roasted tomatoes, a huge spinach salad with roasted tomatoes, goat cheese, artichokes, blackened chicken and avocado, and jumbo grilled asparagus topped with organic blue cheese crumbles.
And you know what? Dinners like that are the norm EVERY SINGLE DAY of my brand new rapid fat loss 28-day diet, The HUGE Dinner Diet.
Want a copy of the Huge Dinner Diet? Well, although you can’t even buy it for another 6 months, I’ve decided to give a free copy of the HDD to any one of my readers that picks up a discounted copy of my buddy John Romaniello’s brand new Superhero Workout program. Even if you never even open John’s program, you’re going to get my brand new 28-day rapid fat loss Huge Dinner Diet system 6 months early, and cheaper than it will be later. Think of the Superhero Workout as a “bonus” to an already ridiculous, exclusive deal.
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The label above is for ‘sweetened’ yogurt, though. The same 6 oz. serving of non-fat, plain yogurt should come in at under 10g sugar (looking at CascadeFresh brand). Greek yogurt is still good, packing a bit more protein and less sugar, but it’s definitely not a third that of regular, plain non-fat yogurt. Check the labels (nutrition and ingredients) and opt for natural or organic brands. Greek, regular and goats milk yogurts are all good, so long as they are plain.
A quick recipe I mix every day: 1/2 c yogurt, 4T whey, 1/2 T psyllium husk, 1/2 T chia seeds, 1/4 C blueberries, dash of cinnamon.
I’ll split yogurt with unsweetened almond milk sometimes if I’m using more whey powder. Ground flax seed can be used in place of chia seeds or eliminated altogether if you’re cutting fat out of that meal session.
You mention Splenda and Stevia for sweeteners. Where does Agave fit in your scheme of things?
I have just recently made the switch to greek yogurt. Not only am I getting lots of protien, but I eat a lot less since it is so rich and filling. I use a little raw honey to sweeten when I need a sweet snack.
Thanks for all the great tips!
Beth
I agree with evertyhing you said with one exception: if you’re going to sweeten it, don’t list splenda as an option; it’s a manufactured sweeter, while Stevia is a natural product!
Genuinely healthy yoghurt can even be genuinely INEXPENSIVE yoghurt! Using my yoghurt maker, I can buy Greek no-fat yoghurt just ONCE and use it as starter for new batches, remembering to save a 1/2 cup each time for beginning a new batch. Then I just add yoghurt to my power smoothies to drink immediately following my workout–when it counts the most!
One must also remember that not all yogurt has live cultures in it. Check the container to see if the “good bacteria” are alive in the yogurt itself, otherwise it is just a “treat to eat.” And yes, the brand Oikos Greek yogurt qualifies as having those live culturesl
Really interesting info, I plan on trying your version.
I love greek yogurt. I get it plain. lowfat or fat free. To make it a little sweeter to taste I just add a little bit of agave nectar, say 1/2 TBLS or less. It goes along way. It is low glycemic and tastes great!! I use only agave nectar instead of any other type of sweetener pretty much in anything anymore. You can buy it pretty much at any grocery store in the baking aisle. I also add some raw almonds and cinnamon it is an awesome snack anytime!!
Genuinely healthy yoghurt can even be genuinely INEXPENSIVE yoghurt! Using my yoghurt maker, I can buy Greek no-fat yoghurt just ONCE and use it as starter for new batches, remembering to save a 1/2 cup each time for beginning a new batch. Then I just add my own homemade yoghurt (along with protein whey and veggie/fruit juices to my power smoothies to drink immediately following my workout–when it counts the most!
I live in a remote area in Northern Canada where out-of-the-ordinary groceries are either hard to come by or very expensive. Because of this I am finding it harder to eat right. Do you have any other suggestions on what to eat in place of high carb/sugar yogurt?
I just looked at the yogurt in my fridge. Yoplait Source 0%. per 100g, 35 calories, 5g carbs, 4g sugar, 4g protein, sweetened with Splenda. Add some fruit, protein whey and ground flax seed and I “think” this is a good snack.
I make my own Greek yogurt — I totally control everything that goes into it and it’s easy and delicious!!!!!
I’ve often bought “Balkan Style” yogurt, as that I had noticed was better nutritionally than the brand name supermarket stuff, but I haven’t noticed Greek yogurt. It looks even better, I’m going to have to track some down.
My favorite dessert is a scoop of vanilla whey protein mixed with a few tablespoons of plain yogurt. It’s a thick pudding consistency, and works wonders to kill the craving for sweets. Looking forward to subbing Greek yogurt into the mix!
I’m surprised you use splenda as far as I’m concerned its right up there with all the other sugar substitutes.
Thanks for the heads up!
I stumbled upon Greek yogurt awhile back when I was having a lot of digestive issues. I am NOT lactose intolerant, but regular yogurt makes me sick feel sick after eating it, whie Greek yougurt does not. Why? I don’t know, but I am sticking with it! Just a tip for anyone else out ther who wants the benefits of yogurt, but has trouble with the standard version. Also, if you have a Trader Joe’s in your area- they have great plain greek yogurt (both low-fat and non-fat)
BUT I’m addicted to sugar so the Greek stuff taste nasty to me! So this is sad news for me :(
Yes, another great article. I have hunted thee allusive Greek yogurt for about 1 year. I finally found it at my local sweet bay store.
I like to mix it with cottage cheese, raw almonds and berries.
thanks for the info Joel…I love yogurt and always thought I was doing a good thing by buying the regular non fat variety…not any more…its Greek yogurt for me from now on…love your series of emails..have been very helpful in my quest for better health and body….
Hey Joel
Thanks for the heads up. I use to be all caught up with the Light/Probiotic Yoplait stuff and realised it was loaded with sugar form the fructose and corn starch stuff. I stopped buying it and started using Yeo Valley low fat yogurt as it has more protein than the natural one plus it only has the naturally occuring sugars and has live cultures to boot. I had to get used to the taste but I love it now. I usually tell people it’s the worst tasting yogurt I’ve ever had but it’s the best yougurt for my system LOL. I don’t see many greek yogurt choices in our supermarkets here but I’ll try shopping around. Thanks again…
I am so glad for your article. I knew all the sugar in the yogurt couldn’t be good, and I wanted a protien snack, but I desided to leave yogurt alone. Sugar is a very adictive power in my life. so now I know the truth Greek Yogurt is the one I can use. Thank You I read all the suggestions put on e-mail, and am greatful for them I can’t afford every thing I need to stay clean but I do the best I can.
Joel,
I purchased your extreme fat loss Oct 10 and emailed you for a refund to which you ignored many times and still have not had a response. This disappoints me.
PS good article.
Where does Kefir stand relative to “healthy” yogurts?
Thanks, I lov yogurt and eat it all the time. Now I need to pay attention to details.
Thanks. raul
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...