June 14, 2013 by Dr. Sana Keller
In this age of DIY (Do It Yourself), why not apply this concept to yogurt? If your goal is to ‘clean up’ your diet, DIY Yogurt is a simple way to enjoy great tasting yogurt while minimizing bad-for-you ingredients and maximizing your healthy fruit intake.
Consider this: ‘Yoplait Light’ Yogurts generally contain 5 Gm Protein, 16-21 Gm Carbohydrates, 10-15 Gm Sugars—along with modified corn starch (processed from GMO corn & usually contains MSG), sugar, kosher gelatin, Aspartame (artificial sweetener), Acesulfame Potassium(artificial sweetener), Red #40 (has been linked to cancer, hyperactivity in kids, & DNA damage), or Blue #1 (has been linked to learning & behavioral problems and has been banned in most European countries—made from coal tar)—Wow—-that is some BAD Chemical Soup!
Now take a look at Yoplait Plain Greek Yogurt. Ingredients include milk protein concentrate, kosher gelatin, Vitamin A & D3—that’s it! Organic (Stonyfield) Plain Greek Yogurt contains organic low fat milk—that’s it (along with probiotic cultures—a good thing). Both have 13-14 Gm Protein, 7-10 Gm Carbohydrates, & 7-9 Gm Sugars—100 calories.
Now for the fun part! Add ½ cup fresh or frozen unsweetened blueberries to your yogurt (thaw the frozen out in the fridge so they’re not crunchy!)—this will add 10 Gm Carbohydrates, 7 Gm Sugars, & 2 Gm Fiber. Add ½ cup frozen strawberries—same story–not to mention the wonderful nutrients from the fruit! Fresh pineapple (1/2 cup) adds 11 Gm Carbohydrates, 8 Gm Sugars & 1 Gm Fiber. How about some kiwi…or pomegranate seeds…or peaches…or (________you fill in the blank)? Add a few raw walnuts or almonds for healthy fats and you have just made a HEALTHY yogurt that is SO MUCH better for you and GREAT TASTING!
Simple changes in how we eat can make a big difference in the long run…Time for some DIY Yogurt! Check out other simple Eat Better ‘Food Bytes’ in my Blog–Thanks for reading and sharing…
Photo credits: womenio.com, realfoodrealdeals.com & friendskorner.com