Walking through the yogurt aisle at the supermarket can be daunting when you are bombarded with confusing marketing schemes. Yogurt packaging boasts "light & fit", "dairy-free", "low-sugar", "low-fat", "fat-free", "grass-fed", and "all natural" labels. These claims may sound nice, but when you take a good look at the ingredient lists and nutrition facts panels, it is revealed that some low-fat and fat-free yogurts are hiding as much sugar as a can of Coca Cola (yes, really!), some dairy-free yogurts contain more than half of your daily fat intake and almost double your daily recommended saturated fat intake in just one single-serve cup, and some "low-sugar" yogurts contain artificial sweeteners. Pretty disappointing, especially when you think you're making healthy choices by going for yogurts with health claims.

To make things even more confusing, there has been a recent surge in dairy-free yogurts coming on the market made from coconut milk, cashew milk, almond milk, soy milk, and even hemp milk! Not to mention the addition of goat's and sheep's milk yogurts. And what about the whole milk versus fat-free milk yogurt debate? I hope to clear things up and make selecting a yogurt easier with these simple guidelines for finding a nutritious option that you enjoy!

1. Select a yogurt base

If you are vegan or dairy-free, you'll likely be going for a dairy-free option. Dairy-free yogurts can be very nutritious, however they usually contain far less protein, more fat, and less calcium than dairy yogurts. This is not necessarily a bad thing, but is important to be aware of so that you can take the lack of protein and calcium and extra fat into account when planning the rest of your meals for the day. Dairy-free yogurts also tend to contain gums and emulsifiers in order to achieve a yogurt-like texture. Most of these ingredients are fine in moderation, but if you have a particularly sensitive GI tract, they may not sit well with you if consumed regularly. There are some brands that have more minimal ingredient lists such as Forager Project Cashewgurt which is a great dairy-free yogurt option made from cashew milk.

Coconut milk-based yogurt in particular tends to be very high in total fat and saturated fat, although this varies a bit depending on the brand. Some of these yogurts are best if consumed in portions no larger than a few tablespoons, to add to recipes, or for use in place of full-fat dairy products like heavy cream. Each brand and yogurt base differs in its nutrition profile, so be sure to read labels so that you are aware of what is going into your body.

If you have trouble digesting dairy, you may want to give goat's or sheep's milk yogurts a try since the protein in goat's and sheep's milk is often easier to digest. Goat’s and sheep’s milk also has a very low lactose content. The fat molecule size in goat's and sheep's milk is smaller than that of cow's milk which further adds to its digestibility.

If you are going for a cow's dairy-based yogurt, you must select a yogurt style (such as Greek, Icelandic (skyr), Australian-style, traditional, and more). Greek and Icelandic-style yogurts have been strained to remove the majority of the whey, the clear liquid portion that sometimes separates from the rest of the yogurt. This causes these yogurts to be thicker and creamier (without extra fat) and to contain about double the amount of protein compared to traditional yogurt. For this reason, I prefer Greek and Icelandic-style yogurt when I'm going with a cow's dairy base, but if you like a thinner texture, Stony Field makes a great plain, unsweetened 0% fat "Smooth & Creamy" yogurt that is organic and pasture-raised.

2. Go for quality

When consuming animal products in particular, the source is of utmost importance! The phrase "you are what you eat eats” really holds true here. This means that whatever fed the food that you are eating ends up in your body in one way or another. Dairy from animals that are treated humanely and fed grass rather than corn, soy, or grains along with a slew of antibiotics and growth hormones (their GI tracts were not designed to handle grains or much else other than grass) is going to be far more nutritious. Be on the lookout for buzzwords on yogurt labels such as "USDA Organic", "grass-fed", "rBST-free", and "rbGH-free" (both growth hormones), as well as "antibiotic free."

3. Look at sugar content

Dairy-based yogurts naturally contain a little bit of sugar from lactose, the main carbohydrate source found in milk, therefore it is impossible to find a dairy yogurt that contains 0 grams of sugar (hence why plain yogurt usually contains around 5 grams or so of sugar even if none is added). Sugar becomes more problematic when we go for the flavored yogurts--vanilla, strawberry, peach, etc.--most flavored yogurts contain added sugar unless otherwise specified (Siggi's now makes whole milk yogurt flavors without added sugar or artificial additives, and I'm hoping that other brands follow suit!). A little bit of sugar is not the end of the world, and some brands add very minimal amounts, however, more often than not, brands go overboard and add more sugar than you would likely add on your own. Just to show some perspective, Haagen Dazs Chocolate Ice Cream contains 19 grams of sugar per serving and Dannon Fruit On The Bottom Mixed Berry Yogurt contains 22 grams of sugar per serving…

When it comes to flavored yogurts, I like to keep the sugar content under 12 grams, but the less sugar, the better. If around 5 grams of sugar are naturally occurring in dairy yogurt (this varies slightly), then about 7 grams are added which equates to just under 2 teaspoons of added sugar. The American Heart Association recommends that men consume no more then 37.5 grams (9 teaspoons) of added sugar per day, and women consume no more than 25 grams (6 teaspoons) of added sugar per day (this does not include sugar from fruits or the sugar naturally found in dairy), so 2 teaspoons leaves you with some wiggle room for the rest of your day.

Personally, I like to buy plain yogurt without added sugar and then I flavor it myself by adding berries or banana slices, cinnamon, a little nut or seed butter, and high-fiber cereal like Nature's Path Smart Bran or Food for Life Baking Sprouted Wholegrain Ezekiel cereal. This makes the yogurt into more of a balanced meal with fiber, vitamin C, heart-healthy fats, antioxidants, and more. I then know exactly what is going into my yogurt and can control the sugar level. You can always add a bit of honey or pure maple syrup to sweeten plain yogurt if you prefer.

4. Check the ingredient list

Carrageenan and maltodextrin are additives commonly found in yogurt that I try to steer clear of. Carrageenan is a substance that is chemically extracted from seaweed and used commercially to emulsify and thicken foods. Maltodextrin is a compound produced from vegetable starch and is used to thicken and/or increase the volume of a variety of foods. Research is not entirely conclusive, however, there is some convincing evidence to suggest that regular consumption of these additives may contribute to the development and/or exacerbation of existing Inflammatory Bowel Disease (IBD), meaning Crohn’s disease and ulcerative colitis. That being said, are you going to develop IBD immediately after eating a yogurt with carrageenan or maltodextrin in it? No. But if you eat yogurt regularly, it's a good idea to select a yogurt that does not contain carrageenan or maltodextrin in order to minimize your exposure to the additive and reduce your chances of developing any kind of adverse affects down the road.

5. Consider fat content

While there is much debate in the nutrition world over whether whole milk dairy products are better than low-fat or fat-free dairy, it is important to look at your own diet, nutrition needs, and usual fat intake when deciding what type of yogurt to select. When it comes down to it, fat-free dairy is lowest in calories and saturated fat which is why it is generally a better choice for people looking to lose weight or for those with conditions that require a reduced saturated fat intake such as cardiovascular disease (or predisposition to cardiovascular disease). There has, however, been some research to suggest that full-fat, whole milk yogurt is advantageous for weight loss, likely because dairy fat is satiating. While this is true, there are other sources of fat that can be consumed with low-fat or fat-free dairy that have additional nutritional benefits such as nuts and seeds, which will have the same fat-related satiating effect, if not more so because these foods also contain fiber. Nuts and seeds are also rich in monounsaturated fats which help to lower LDL cholesterol (the bad kind) and raise HDL cholesterol (the good kind) when it replaces saturated sources in the diet.

There is no right or wrong when it comes to full-fat versus fat-free--it really depends on your personal preferences, what else you are eating that day, how you feel after you eat it, youe biology, and your nutrition needs. You can also opt for 2% fat yogurts which offer a similar flavor, texture, and some of that satiety-promoting fat.

On the dairy-free yogurt front, coconut yogurt has become increasingly popular, but like I mentioned, it often contains more fat than full-fat dairy, a large proportion of which is saturated. Saturated fat should be limited to 10% or fewer of our total daily calories due to its ability to raise LDL cholesterol. Those who are predisposed to cardiovascular disease are advised to consume even less--closer to 5-6% of their total calories from saturated fat. When you're eating a single serving of coconut yogurt that contains 36 grams of saturated fat (yes, I actually found a popular brand of coconut yogurt that contains 36 grams of saturated fat in one small cup...), it is practically impossible to stay within this saturated fat intake recommendation. Other nut-based dairy-free yogurts may contain more fat than whole milk dairy yogurts, but generally the fat in these yogurts comes mostly from heart-healthy monounsaturated fat and again, it is satiety-promoting.

The bottom line: there is no right or wrong when it comes to choosing a yogurt, but it is important to be an educated consumer and read nutrition facts panels and ingredient lists so that you can make the best choice for you!

Some of my top yogurt picks:

For cow's milk yogurts:

Siggi's (their plain yogurts and no sugar added yogurts are my favorites)
Norr Skyr (their flavors are low in sugar)
Fage plain Greek yogurt
Stonyfield plain yogurts (their flavors are higher in sugar, but I love their plain variety!)

For dairy-free yogurts:

Forager Project Cashewgurt
Silk Plain Almondmilk Yogurt (the flavored versions are high in sugar, but the plain is not)
Kite Hill Greek Style Yogurt (Plain Unsweetened and Vanilla Unsweetened)

For goat's and sheep's milk yogurts:

Redwood Hill Farm plain goat milk yogurt
Old Chatham Sheepherding Company plain sheep milk yogurt

Ideas for transforming plain yogurt into a nutrient-dense meal:

Ideas for toppings:

Fruit:

Berries (strawberries, raspberries, blueberries, blackberries, fresh currants, gooseberries)
Banana slices
Clementine
Orange slices
Tangerine slices
Kumquats
Peach
Nectarine
Plum
Passionfruit
Pineapple
Dragonfruit
Apple
Pear
Grapes
Melon (cantaloupe, honeydew)
Mango

Fiber:

Bran cereal
Wheat germ
Wheat bran or oat bran
Chia seeds (also healthy fat)
Flaxseeds (also healthy fat)

Flavor:

Cinnamon
Pumpkin spice
Unsweetened cacao nibs
Unsweetened peanut butter powder (to mix into yogurt)
Cacao powder
Nutmeg

Healthy fats:

Almond butter
Peanut butter
Pistachio butter
Cashew butter
Sunflower seed butter
Tahini
Chia seeds (also fiber)
Flaxseeds (also fiber)
Sunflower seeds
Hemp seeds
Pumpkin seeds
Walnuts
Almonds
Peanuts
Pistachios
Hazelnuts
Cashews
Shredded unsweetened coconut

5 Important Factors To Consider When Choosing a Yogurt