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Sift with Judy:

A dietitian’s selection of curated products that nourish the mind, body and soul

Judy Seybold, MS, RDN, LD, CLC
Chief Nutrition Officer

Discovering Yogurt’s True Health Benefits

Yogurt was “discovered” about 5,000 BC, and some ancient writings refer to it as “the food of the gods.” Today, the U.S. Food and Drug Administration defines yogurt as a milk product resulting from the culturing of milk with bacterial cultures (probiotics) that always contain Lactobacillus bulgaricus and Streptococcus thermophilus. This type of yogurt has been known to enhance nutrient absorption and digestion.

When additional probiotics are added to the recipe, like strains of Lactobacillus casei, acidophilus, reuteri and Bifidobacterium, health benefits have been shown to include enhanced gut and immune functions. The added health benefits are driven by the exact types of probiotics used and the amount of live and active cultures in the product that can survive in the digestive tract.

When commercial yogurt is heat-treated after the fermentation process, any and all health benefits may be eliminated by killing the live probiotics. Thus, most yogurts on the market today do not use heat treatment after fermentation and do contain live cultures in the right amounts, so read labels and choose wisely when eating yogurt for health. Look for the following:

  • Contains "live and active" probiotics (cultures) on the package and is not heat treated.
  • Provides additional probiotic strains. The ingredient statement on a yogurt package lists the types of probiotics that have been added so you can distinguish between traditional yogurt and those with added probiotic benefits.
  • Many yogurts today contain added sugars, artificial ingredients, and fillers. Look for those without.

When sifting for yogurt, I start by clicking on Aisles:

  1. I select Dairy, then Yogurt.
  2. Then, I select my preferred filters under Lifestyle Diets: Clean-style (no artificial preservatives, colors or flavors) and Sugars - None Added.
  3. I like to ensure a good protein boost from my yogurt, so I look for Greek yogurts, which generally have more protein due to how they are made. The added protein helps me feel full (protein promotes satiety, or “fullness”).
  4. Depending on calorie allowance for the day, I’ll choose full-fat, low-fat, or nonfat varieties.

I like to add my own toppings like fresh fruit, nuts, seeds or granola for some variety.

updated April 2023