How to decide which dairy-free yogurt is healthiest for you

Are you on the lookout for a alimentary, dairy-free yogurt ? hera ‘s how 6 different plant-based yogurts compare to cow ‘s milk yogurt and what to look for when shopping for these yogurt alternatives .

Dairy-free yogurts can hit the spot if you deal with dairy allergies, cope with lactose intolerance, or follow a vegan diet. As plant-forward diets gain popularity, food manufacturers have found newfangled ways to create creamy and lemony yogurt alternatives while retaining exist and active cultures, protein, calcium, and vitamin D, all important aspects of overawe ‘s milk yogurt. As you walk down the yogurt aisle in the market, a wide kind of dairy-free options line the shelves-cashew, flax, almond, coconut, or soy-based yogurts. here ‘s what to look out for when choosing a yogurt alternative .

To find the healthiest dairy-free yogurt

Read the nutrition facts label and look for these qualities:

• Low in added sugars. Choose unsweetened or plain yogurts with the least amount of added sugar. Check the nutrition facts for yogurts with the lowest added sugar per serving. In fact, some dairy-free, unsweetened yogurts contain 0g of added sugar.
  If you like sweet yogurt, try adding fresh or frozen fruit or a small amount of honey or maple syrup. The unsweetened, plain, cashew and coconut milk yogurts are the lowest out of the six (see table below) in added sugars.
• Live and active cultures. With excellent health benefits, these live organisms result from the fermentation process used to create yogurt. Most dairy-free yogurts contain live and active cultures, though some companies do not list the strains found in their product. If you want to know specifics, review the ingredient list on the back of the yogurt container, or contact the company for more information about the bacteria strains used in their yogurts.
• Protein. If you follow a vegan and or vegetarian diet, you know that meeting your daily protein needs requires thoughtful planning. For a high-protein, dairy-free yogurt look for one made from soy or almond milk. A Greekstyle, dairy-free yogurt, can have up to 11g of protein per 3/4 cup, depending on the brand.
  For more information on meeting your vegetarian diet protein needs, check out: Starting a vegetarian diet.
• Calcium and vitamin D: If you avoid eating dairy products, you’ll want to make sure you get enough calcium and vitamin D in your diet. The amount in brands varies widely, so look for a calcium and vitamin-D-fortified, dairy-free yogurt. Out of the 6 yogurt alternatives below, So Delicious™ plain coconut milk yogurt contains the most calcium and vitamin D at 30% and 15% daily value.
• Vitamin B12: An essential vitamin found only in dairy products, meats, or fortified foods; B12 must be consumed in fortified foods or supplements if you follow a vegan diet. Since brands vary in the nutrients they contain, it’s important to look for a yogurt alternative that contains vitamin B12, if you are not getting B12 from other fortified sources. Good Karma™ and So Delicious™ coconut milk yogurts are both fortified with vitamin B12.

Note: If you follow a plant-based diet and want to learn more about nutrients that sometimes fall short with these eating plans, check out: 6 Essential nutrients for vegetarians.

If you are trying to lose weight, dairy-free yogurts can fit in your plan as long as the calories stay in check

Dairy-free yogurts are by and large higher in calories than nonfat, overawe ‘s milk yogurt because of the higher adipose tissue, plant-based ingredients in the yogurt alternatives. For case, one brand of almond milk yogurt has 15g of full fatty for a 3/4 cup serve, whereas a dairy-free yogurt made with flax and pea protein has 2g of fat per 3/4 cup. When weight loss is the finish, make sure to read the nutrition facts label cautiously to find the lowest calorie option.

Here’s how 6 brands of dairy-free yogurt compare to cow’s milk yogurt

Stonyfield Farms®, Organic, Low Fat Plain
Type: Unsweetened humble fat yogurt made from overawe ‘s milk
Details
Live & Active Cultures: S. Thermophilus, L. bulgaricus, L. acidophilus, Bifidus, L. paracasei, and L. rhamnosus
Serving Size: 3/4 cup ( 170g )
Calories: 90
Total fat (g): 1.5
Saturated Fat (g): 1.0
Cholesterol (mg): 10
Sodium (mg): 105
Total Carbs (g): 11
Fiber (g): 0
Total Sugars (g): 12
Added Sugars (g): 0
Protein (g): 7
Vitamin D (%DV): 10
Calcium (%DV): 20
Iron (%DV): 0
Potassium (%DV): 8
Silk® Almond Milk Yogurt Alternative
Type: Unsweetened obviously made from almond milk
Details
Live & Active Cultures: Live Active Cultures, not specified
Serving Size: 3/4 cup ( 170g )
Calories: 190
Total fat (g): 15
Saturated Fat (g): 1.0
Cholesterol (mg): 0
Sodium (mg): 70
Total Carbs (g): 11
Fiber (g): 3
Total Sugars (g): 6
Added Sugars (g): n/a
Protein (g): 6
Vitamin D (%DV): 4
Calcium (%DV): 8
Iron (%DV): 6
Potassium (%DV): 4
Kite hill Plain Yogurt Alternative
Type: Plain made from almond milk
Details
Live & Active Cultures: S.Thermophilus, L.Bulgaricus, L.Acidophilus, Bifidobacteria
Serving Size: 3/4 cup ( 170g )
Calories: 159
Total fat (g): 12.5
Saturated Fat (g): 1.1
Cholesterol (mg): 0
Sodium (mg): 11.3
Total Carbs (g): 9
Fiber (g): 2.3
Total Sugars (g): 5.7
Added Sugars (g): 4.5
Protein (g): 4.5
Vitamin D (%DV): 0
Calcium (%DV): 4.5
Iron (%DV): 6.8
Potassium (%DV): 2.4
Silk® Dairy-Free Yogurt Alternative
Type: Unsweetened made from soy milk
Details
Live & Active Cultures: Live Active Cultures, not specified
Serving Size: 3/4 cup ( 170g )
Calories: 110
Total fat (g): 4
Saturated Fat (g): 0.5
Cholesterol (mg): 0
Sodium (mg): 65
Total Carbs (g): 10
Fiber (g): 2
Total Sugars (g): 5
Added Sugars (g): 4
Protein (g): 7
Vitamin D (%DV): 10
Calcium (%DV): 20
Iron (%DV): 6
Potassium (%DV): 10
Good Karma® Yogurt Alternative
Type: Unsweetened made from flax milk and pea protein
Details
Live & Active Cultures: Contains 7 live active cultures. Label lists specifics
Serving Size: 3/4 cup ( 170g )
Calories: 100
Total fat (g): 3
Saturated Fat (g): 0
Cholesterol (mg): 0
Sodium (mg): 150
Total Carbs (g): 14
Fiber (g): 0
Total Sugars (g): 5
Added Sugars (g): 5
Protein (g): 6
Vitamin D (%DV): 8
Calcium (%DV): 15
Iron (%DV): 4
Potassium (%DV): 0
Forager® Cashewgurt Plain Yogurt Alternative
Type: Unsweetened made from cashew milk
Details
Live & Active Cultures: S.Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidus, L. Lactis, L. Plantarum
Serving Size: 3/4 cup ( 170g )
Calories: 125
Total fat (g): 8
Saturated Fat (g): 1.7
Cholesterol (mg): 0
Sodium (mg): 6
Total Carbs (g): 10.2
Fiber (g): 1.1
Total Sugars (g): 1.1
Added Sugars (g): 0
Protein (g): 3.4
Vitamin D (%DV): 0
Calcium (%DV): 2.3
Iron (%DV): 0
Potassium (%DV): 0
So Delicious® Yogurt Alternative
Type: Unsweetened plain made from coconut milk
Details
Live & Active Cultures: Live Active Cultures, not specified
Serving Size: 3/4 cup ( 170g )
Calories: 90
Total fat (g): 6
Saturated Fat (g): 5
Cholesterol (mg): 0
Sodium (mg): 35
Total Carbs (g): 9
Fiber (g): 2
Total Sugars (g): 1
Added Sugars (g): 0
Protein (g): < 1
Vitamin D (%DV): 15
Calcium (%DV): 30
Iron (%DV): 2
Potassium (%DV): 0

Turn your dairy-free yogurt into a satisfying snack

Are you on-the-go and do n’t constantly have the time or energy to prepare a healthy nosh ? Convenient and alimentary, dairy-free yogurts besides satisfy that craving for a sweetness regale. Transform your ordinary dairy-free yogurt into a filling bite with the theme below .

Vegan Yogurt Bowl

start with 5-6 oz. of your favorite dairy-free yogurt. Scoop out into a bowl, and top with fresh or freeze berries, toasted almonds, chia seeds, and coconut flakes. Enjoy !

Which dairy-free yogurt tastes the best? It’s all about personal preference

When it comes to the taste and texture of dairy-free yogurts, enough of options exist out there. Different brands have different relish profiles and textures. Out of the 6 dairy-free brands in the mesa, my favorites are those made from cashew milk. I like their creamy texture, and I besides like that I can always find brands like Forager™ at my local anesthetic grocery memory ( which means I do n’t have to make another check ). I gravitate towards plain cashew milk or cashew milk protein yogurt made with watermelon seeds, pumpkin seeds, and brown rice protein to far mimic the protein amounts found in cow ‘s milk yogurt. Like most yogurts, I ca n’t imagine eating it on its own and always add toasted nuts and fresh fruit for a well-adjusted nosh .
Soy or almond milk yogurts are my other go-to varieties. They contain some protein and dietary roughage and are broadly fortified with calcium and vitamin D. Though buyer beware-if you are on a taut budget and are n’t allergic to dairy, then possibly choose a plain cow ‘s milk yogurt. traditional yogurt tends to be about 50 % less expensive than a dairy-free yogurt and contains protein, calcium, and vitamin D, making them very alimentary .
Check out the postpone above to see how these dairy-free yogurts comparison and find one that works for your nutriment needs. Different taste and texture preferences appeal to different palates. therefore, the next time you are at the grocery shop, pick up some dairy-free yogurt alternatives and give them a try on. therefore many delectable options to choose from !
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Updated : July 24, 2020
Foods & Recipes- > Dairy Foods
Meal Planning & Diets- > Vegetarian

Nutrients- > calcium
Jul 27, 2020

Joanna Kriehn, MS, RDN, CDCES – Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist ( CDCES )

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reference : https://nutritionline.net
Category : Healthy