Yogurt: Know Your Label Lingo

No Comments | Written on January 19, 2012 at 9:00 am, by Nanette Maxim

Greek Yogurt with Apricots

Buying yogurt used to be pretty simple business. There were basically two types: fruit-on-the-bottom and Swiss-style (or blended). But now, with seemingly mile-long aisles of yogurt varieties available in the supermarket, it’s confusing to know which yogurt is best tasting, most healthy, and which is the best buy. With a little label lingo on your side, though, you’ll find choosing yogurt is made simple.

When you eat yogurt, you’re eating food of the ancients. To preserve their milk, the nomadic tribes of Eastern Europe and Western Asia would store the liquid in animal skins, where it would acidify and coagulate, and discourage the growth of disease-causing bacteria. It was a practical way to get the health benefits of milk.

These days that fermenting process is accomplished by using one or more of a variety of special “good” bacteria (more on these bacteria in the “Live and Active Cultures” entry below), which aid in digestion. There’s plenty of other good things about yogurt: it’s rich in protein, calcium, vitamin B-2, B-12, potassium, and magnesium.

Fat: The higher the milk-fat level in yogurt, the more creamy and smooth it will be. But low-fat and nonfat yogurt is delicious, so if you’re trying to cut fat, give the lower fat varieties a try. Here’s what the USDA regulations say about the fat content of yogurt:

Regular: Contains not less than 3.25 percent fat

Lowfat: Contains not less than 0.5 percent or more than 2 percent fat

Nonfat: Contains not more than 0.5 percent fat

Light/Lite: Contains one-third fewer calories or 50 percent less fat than regular yogurt. These yogurts may contain artificial sweeteners, such as aspartame. Read the ingredients label.

All-natural: No artificial colors, flavors, sweeteners, preservatives, or thickeners are used.

Organic: The USDA Organic seal indicates that the producers and farmers creating this yogurt have complied with a strict set of regulations. The cows (or goats or sheep) are fed on organic pasture and/or feed. Farmers do not treat their livestock with antibiotics or synthetic hormones, nor do they use any synthetic pesticides in production. (See the USDA National Organic Program page for more information.)

Made with Live and Active Cultures: The Food and Drug Administration require that all yogurts be made with active cultures. Milk is pasteurized before culturing to remove any harmful bacteria, and is then cultured with “good” bacteria such as Lactobacillus bulgaricus, Streptococcus thermophilus, which are required in yogurt.

Probiotic: A microorganism introduced into the body for its beneficial qualities. Different strains have different benefits. Some yogurt producers add additional “good” bacteria such as Lactobacillus acidophilus, Lactobacillus rhamnosus, Enterococcus faecium, which are thought to have additional health benefits, such as balancing the digestive system. (Look for probiotics in brands such as Activia and La Yogurt Probiotic Formula).

The National Yogurt Association (NYA) adds a Live & Active Cultures Yogurt seal on the package of yogurts containing significant amounts of those cultures. For a list of manufacturers that participate in the National Yogurt Association’s Live & Active Culture seal program, visit the NYA site at www.aboutyogurt.com

Swiss-style: This creamy yogurt, often with fruit or other flavorings added, is stirred and blended yogurt. It’s typically a bit thinner than traditional yogurt.

Greek Yogurt: A very thick yogurt that is either made from milk that has had some of the water removed or by straining whey from plain yogurt to make it thicker and creamier (great for sauces and dips). Greek-style yogurt is good for cooking, as it stands up well to heat. It also can have up to double the protein of regular yogurt, and usually it comes at a higher price as well.

Make it from scratch, with this recipe for Homade Greek Yogurt! Then use it in these delicious dishes made with Greek yogurt (including the Apricot Yogurt Delight pictured above.)

• Yogurt Smoothies

• Yogurt Dips

• Yogurt Salad Dressing