Rating of the best low-fat yogurts and homemade recipes

Low-fat yogurt

This product is sold with great success because girls are afraid of gaining extra calories, and low-fat dairy products will not allow this to happen. But it's not that simple. If it were possible to reduce fat to any food, people would long ago forget about problems with excess weight.

Let's see what fermented milk products are made of and what their advantages are.

Calorie content and composition

Let's start our conversation with calories, which are so scary for modern skinny women. So, yogurt with a fat mass fraction of up to 1.5% has an average of 60-100 kcal. per 100 g.

The composition includes micro- and macroelements - sodium, potassium, phosphorus, as well as vitamins C, E and B. The ratio of proteins, fats and carbohydrates per 100 g can be represented in the following proportion BZHU - 3-5 / 0-2 / 3- 20.

The data provided does not apply to all brands of low-fat products. The numbers depend on the additives in the composition.

Benefit

Yogurt will be useful not only for those losing weight, but also for the average person:

• Thus, a low-fat product contains less saturated acids and cholesterol, and it has a higher concentration of some vitamins and macroelements.
• Consumption of dairy products has a beneficial effect on intestinal function, improving peristalsis and cleansing the body of toxins.
• It will be useful for people leading an active lifestyle, as it contains milk proteins and calcium. These substances strengthen joints and help build muscle mass.
• Natural yogurt is not contraindicated for people with gastritis. It gently envelops and protects the mucous surface. But patients will have to limit their consumption of this dairy product.
• One jar will help regulate cholesterol levels in the blood, and the composition as a whole has a beneficial effect on the vascular system.

Advantages

Low-calorie yogurt has a number of advantages that are worth knowing:

1. Light composition helps you lose weight. Yogurt produces this desired effect by making the person feel full without taking in extra calories.
2. Also, low fat content helps normalize lipid metabolism.
3. Consumption does not cause a feeling of heaviness or nausea.

Harm of low-fat products

Unfortunately, low-calorie yogurt also has its downsides:

• Abundance of additives. When making dairy products, stabilizers (E1412 or 1414) and acidity regulators are used to achieve the correct structure. Manufacturers also flavor their products with artificial flavors, so we can smell the fruity smell. This also includes the color that appears as a result of adding carmine dye (food additive E120, E160a). Do you think this is good for your body? The answer is obvious - no.
• Dangerous ingredients. Light yogurt contains starch, which plays the role of a stabilizer, sugar and sugar-containing components, which increase the percentage of carbohydrates and “kill” nutrients.
• Reduced benefit. With a decrease in fat content, proteins that participate in the body's metabolic processes go away.

All additives can cause allergies in humans, although they are considered safe.

We recommend that you always study the labels of low-fat yogurts in order to choose the most natural and healthy product.

Help with weight loss

You can use fermented milk product for weight loss. Low-calorie yogurt is good for snacking. However, you should not take it as an independent meal, for example, to replace dinner, because the evening meal should be complete and satisfying.

But losing weight with yogurt also has its downsides. So, a low-fat product, having a small amount of calories, can affect weight gain. Why is this happening? Because it is fats that satisfy hunger, and their deficiency causes a constant desire to eat something. Therefore, it turns out that people who drink a low-fat product consume 200-300 kcal. more. But if this is part of the diet, and the person controls hunger, then this result is acceptable.

Choose a low-fat, sugar-free product, it is suitable for weight loss and will bring more benefits.

Low-calorie and low-fat yogurts

Regular low-calorie yogurt is a fermented milk product with a minimal percentage of fat content, having an average calorie content of 60 to 110 kcal/100 g, but not all of them can be drunk for weight loss. In the store you can choose and buy low-calorie fermented milk from several manufacturers:

• Frugurt (70 kcal);
• Neo Imunele Natural (63 kcal);
• Activia natural (75 kcal), regular (90 kcal);
• Miracle (99 kcal);
• Danone thick thermostatic (49 kcal);
• Greek from Ehrmann (66 kcal).

People seeking to lose weight believe that it is better to drink low-fat yogurts, but their usefulness is very questionable. At the same time as the fat content in drinks is reduced, the amount of salt in drinks is reduced, replacing it with potassium chloride, and water and sugar are added instead of fat. Low-fat products are more liquid, so to obtain a thick consistency, a thickener such as starch is added to it, which prevents the breakdown of fats. It turns out that some ingredients are replaced by others, no less harmful, which will not contribute to weight loss.

Choosing the right one

The stores have a huge selection of dairy products. To choose healthy yogurt for weight loss, pay attention to the following signs:

• Study the composition carefully, the main thing is that the list does not contain various food additives. Ideally, it contains only 2 elements - milk and sourdough.
• Also pay attention to the amount of proteins and carbohydrates, they should be in approximately equal proportions. If there are 2-3 g of proteins and 20 carbohydrates, it means that the manufacturer has added a lot of sugar to the composition.
• Give preference to natural yogurt, which does not contain fruit or berry fillers. As a rule, they are artificial and therefore do not bring benefits.
• Yogurt is a living product, so it must contain special bacteria - Lactobacillus acidophilus and Lactobacillus bulgaricus. Be sure to look for them on the packaging.
• And don't forget to look at the expiration date. Natural, live yogurt does not last long, about 10 days.

Which company to buy

We will tell you about brands that are often found on shelves:

• BIO balance. This yogurt has the required amount of lactic and bifidoactive bacteria, which have a beneficial effect on the intestinal microflora. The product is presented in different fat contents, you can choose 1% or 1.5%, calorie content per 100 g is no more than 75 kcal. The downside is the use of artificial flavors and colors to add taste and smell.
• Activia drinking natural. Contains the correct ratio of sugar and milk protein, and also contains milk fat. There are 52 kcal per 100 g. The downside is the lack of bacteria.
• Valio. There are no preservatives and a moderate percentage of sugar. Estimated at 60 kcal. per 100 g. The disadvantage of Valio is its low protein content.
• DANONE low fat. It has a good ratio of proteins and carbohydrates. Only 63 kcal. per 100 g. But there are artificial ingredients.
• Activia thermostatic. Natural yogurt without added flavors. For 100 g only 64 kcal.

The price of each item is within 100 RUR. rub.

If you follow the Dukan diet, choose a product with a fat content of no more than 1.5%.

We also suggest paying attention to Greek yogurt - it is a natural product that is low in fat.

Special benefits of yogurt for diabetics

For people with diabetes, the choice of food is special, since for them the influence of food on the flow of glucose into the blood after the product has been eaten is extremely important.

For diabetics, products with a glycemic index (hereinafter GI) of no more than 50 IU are recommended. Products with a GI of 50 IU to 70 IU are acceptable for rare consumption. Like many other fermented milk products, sugar-free yogurt is a low-GI product and is recommended for the patient’s diet. Of course, doctors' recommendations point to sugar-free yogurt.

Homemade yogurt

If you don’t trust store-bought products, you can safely make yogurt at home. The advantages of this method are obvious - the absence of preservatives, flavors and dyes.

The main ingredients are milk and starter culture, which can be found in a store or pharmacy. It is sold ready-made or in the form of a powder containing live bacteria.

If you use starter from a pharmacy, then you will find the necessary proportions for preparing yogurt in the instructions. Store-bought milk is added to milk in a ratio of 1:10.

Cooking in a yogurt maker

Buy all the ingredients to make low-fat yogurt in a yogurt maker and get to work:

1. Prepare the dishes. It must be clean.
2. Boil homemade milk to get rid of foreign bacteria. Ultra-pasteurized does not need to be placed on the stove; it can only be heated to 37 degrees, since there are no bacteria in it.
3. After this, you should pour the starter into the milk and mix the liquid.
4. Pour the mixture into cups in a yogurt maker and turn it on.
5. Preparing homemade low-fat yogurt will take 7-12 hours.
6. After this, it must be placed in the refrigerator until it cools down.

Homemade yogurt has strict storage conditions; it should be kept refrigerated. It is advisable to eat the product within a week after cooking.

Multicooker recipe

Many multicookers have the option of making yogurt. To make a treat, mix the milk with the starter and pour it into the equipment, turning on the desired function. The process is no different from cooking in a yogurt maker. After 7-12 hours, the yogurt will be made, after which it will need to be kept in the refrigerator for 2 hours.

To understand whether yogurt is ready or not, look at its consistency; if it is liquid, it means the product has not yet infused.

Cooking in a thermos

If you don’t have special equipment, you can use a thermos, but before that, sterilize it by scalding it with boiling water. Next, prepare the milk mixture and pour it into a container.

The recipe for low-fat yogurt in a thermos is the same as for a multicooker or yogurt maker.

Why is low-fat yogurt sometimes better than milk?

The Ministry of Health conducted a study that showed that Russians are sorely lacking in the inclusion of dairy products in their diet. This is due not only to a reluctance to drink milk. The reason is that with age a person loses the ability to efficiently absorb milk sugar. There are enough enzymes to help break it down in childhood and adolescence. As a person approaches older age, he begins to notice that after drinking milk in its pure form, he begins to experience discomfort in the stomach or intestines.

To avoid problems with indigestion, it is better to consume fermented milk products, such as low-fat yogurt. It will not add significant calories to your diet and will not contribute to weight gain. If you replace one meal, for example, dinner with natural low-fat yogurt without sugar, you can lose about five kilograms in a month. Naturally, this result can be achieved if you follow a balanced diet the rest of the day.

Japanese scientists strongly recommend the consumption of low-fat yogurt for expectant mothers. In addition to the increased calcium content, which has a positive effect on the growth and development of the baby’s skeletal system, such a product can reduce the risk of atopic dermatitis by almost half.

Everyone knows that with age, blood pressure rises and hypertension develops. Eating one serving of low-fat yogurt per day amazingly reduces the intensity of the development of this disease.

Probiotics included in low-fat yogurt can restore intestinal microflora after long-term use of antibiotics and other serious medications. When consuming natural fermented milk products, the risk of diseases such as colon cancer, breast cancer in women, and bladder cancer is reduced. It is low-fat yogurt that has this healing feature, and not pure milk.

What to serve with

Yogurt goes well with a variety of foods, so it won't be difficult for you to come up with a new dessert.

However, give preference to low-calorie foods.

With bran

Bran is a dietary product that benefits the body. Thanks to dietary fiber, they cleanse the intestines of toxins and waste. By consuming bran with yogurt, you normalize digestion.

For a healthy drink, mix 0.5 l. low-fat yogurt with 3 tsp. bran.

Drink a low-fat shake during snacks between meals.

With buckwheat

Buckwheat contains fiber and dietary fiber, which help cleanse the intestines and improve the functioning of the gastrointestinal tract. Based on it, you can prepare a tasty and nutritious porridge that does not require cooking:

1. Take half a glass of buckwheat and pour 1-1.5 glasses of low-fat yogurt over it.
2. Leave the cereal overnight at room temperature.
3. During this time it will swell and become edible.

This lazy cooking method is suitable for those who don’t have time to prepare healthy breakfasts in the morning.

With oatmeal

Only oatmeal cooks faster than buckwheat:

1. Take the cereal and pour low-fat yogurt over it.
2. Choose proportions based on your own appetite. The main thing is that the cereal is completely covered with the dairy product.
3. Leave the mixture in the refrigerator for 1-2 hours, after which the delicious porridge is ready.

With flax seeds

Flax contains healthy omega-3 fatty acids that are essential for the human body. They regulate the functioning of the intestines and digestion, and also monitor the beauty of hair and nails.

Make a nutritious dessert using low-fat yogurt with 1 tsp. flax seeds, and you will feel favorable changes in your body.

With fruits and berries

A real dessert is made from low-fat yogurt with various toppings in the form of berries and fruits. Use whatever supplements you like.

Apples, kiwi and banana, strawberries and raspberries are perfect. Experiment and get new tastes!

With cottage cheese

Many people like to add sour cream to the cottage cheese to give it a softer consistency. But it is better to choose low-fat yogurt, as it has less fat content and will not harm your figure.

Just 2-3 tbsp. l. will make the cottage cheese tender and tasty.

With granola

Granola is a breakfast cereal made from nuts, oats and honey, baked until crisp. The dish is often used as muesli for weight loss.

If you choose a dressing, pay attention to light yogurt. It complements the ingredients perfectly.

This breakfast has a high calorie content, about 350-400 kcal per 100 g.

Fruit yogurt or yogurt with fruit?

Not everyone knows that store-bought fruit yoghurts sometimes do not contain fruit. In the best case, the manufacturer uses FYANs - special “jams” made from fruits and stuffed with a large amount of chemicals to improve the taste and aroma.

The presence of fruit in this case is necessary only to create the illusion of naturalness due to the pieces. In the worst case scenario, simply the necessary set of dyes and flavors are added to yogurt. The manufacturer replaces the lack of taste with a large amount of sugar in the composition. Therefore, such yoghurts generally cannot be considered useful and healthy food.

It would be much more correct to use sugar-free yogurt and add fruit to it yourself as a filler. If you choose fruits recommended by nutritionists, eating such a dish will improve your body health and help you lose excess weight.

Example of a fasting day

Low-fat yogurt will be a good product on which you can unload:

• For this you will need 1-2 liters. a drinkable dairy product that you need to drink throughout the day.
• Divide the volume into 6 equal portions.
• Don't forget to drink water.
• If you are very hungry, add fruit to your diet, for example a couple of apples.

One fasting day will help cleanse the body and relieve heaviness.

Low-fat diet yogurt is a product that you can eat, but you should not indulge in it often. After all, everything is good in moderation. Use it for variety in your diet or prepare delicious, and most importantly, low-calorie desserts using milk.

Doctors' opinions on the properties of yogurt

Dietitians advise patients who want to lose weight not to consume sweet fruit yoghurts. These products, even with a low fat content, contain a lot of sugar, which immediately enters the bloodstream. The healthiest option is natural yogurt without sugar or additives.

For the future, it should be noted that there is one more type of similar dairy products. You can also find drinking yoghurt without sugar on store shelves.

To improve the taste, you can add various fruits that are approved for those losing weight, as well as diabetics, to yogurt before use. This includes:

Berries, such as raspberries or strawberries, are also a good topping for yogurt.

Important! Complete protein from yogurt is absorbed much better than from the usual milk.

How to eat unsweetened yogurt deliciously?

Yogurts can be used both as a snack in the form of a main dish, and as an addition to a familiar product. This substitution makes any dish healthier and introduces you to new tastes. Here are several options for dishes using natural unsweetened yogurt:

• Greek (vegetable) salad;
• oatmeal with yogurt;
• fruit salad;
• Greek sauce with cucumbers (for meat dishes);
• homemade sorbet ice cream;
• cake cream;
• smoothie with fruits.