Yoghurt — a health food or a dairy dessert?

YOGHURT is often marketed as healthy and fair enough: It’s high in hunger-busting protein, has bone-boosting calcium and contains gut-friendly probiotics. But with a bewildering variety to choose from, a stroll down the supermarket fridge could leave you a little mixed up.
What is yoghurt?
At its simplest, yoghurt is made with two ingredients: cow’s milk and live cultures, causing it to ferment. This thickens it and gives it its characteristically tangy flavour. Yet, not all yoghurts are created equal.
Natural or plain
The least adulterated without flavouring or added sugar and generally has the richest calcium content of the lot. The fat content can vary depending on the type of milk used (whole vs. skim) with the healthiest choice being low- or no-fat varieties means you’ll sidestep kilojoules and saturated fat without missing out on good stuff like calcium and protein. Although the debate continues around the link between saturated fats and raising heart disease, a recent review on dairy fat showed that people who eat full-fat dairy are no more likely to develop cardiovascular disease and type 2 diabetes than people who stick to low-fat dairy. Nonetheless, most Australians consume too much saturated fat from other food sources, including packaged foods and takeaway food, so whether you opt for full vs. low-fat yoghurt, it’s important to keep an eye on the total amount of saturated fat in your overall diet.
Low-fat flavoured yoghurt
Low-fat flavoured yoghurt can have up to 50 per cent more kilojoules than natural varieties due to the added sweeteners to improve taste and flavour. Be warned as pictures of fruit on the packaging do not necessarily mean you’ll find fruit pieces in the pot. The added sweeteners can range from extra ingredients such as sugar, fruit juice, fruit puree or fruit juice concentrate (all refined types of added sugars). Always check the label. Regardless, a sweetened low-fat yoghurt will generally be a better choice than a chocolate bar.
Greek yoghurt
Made by straining out much of the naturally-occurring sugar (lactose) and whey (the liquid remaining after the milk is curdled) resulting in a thick and creamier texture. This process often means a lower calcium level, but up to twice as much protein as plain or natural yoghurt. However, Greek yoghurt tends to be higher in fat (around 8 to 10 per cent), with some containing extra cream, compared to 4 per cent for standard plain or natural yoghurt. From a culinary perspective, Greek-style yoghurt tends to hold up better when heated, making it a healthier substitute for cream in cooking.
Diet, sugar-free or no-added sugar yoghurt
Often made with skimmed milk yet generally contains artificial sweeteners and additives to achieve a lower energy and sugar content. Some brands may also have added thickeners, inulin (a type of fibre), gums, gelatine and/or pectin (suitable for vegetarians) which act as stabilisers to a Greek style yoghurt — although not a traditional ingredient. Always check the label.
Coconut milk yoghurt
Just like coconut oil, coconut milk yoghurt can have up to double the amount of kilojoules and saturated fat compared to cow’s milk, and is skimpish on both calcium and protein.