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Shellie Rosen is a Doctor of Oriental Medicine. She can be reached via her website at Bodyvolve.com Shellie Rosen, DOM

Is yogurt a healthy, low-fat, highprotein probiotic food? What about the adverse side effects of other potential ingredients that may result in more harm than good? The good news for yogurt lovers is that yogurt brands have expanded to cater to health-minded yogurt lovers. Read on to learn about what you might be looking for in your next yogurt concoction.

The Process

Yogurt is heated (fermented) milk with bacteria (usually Lactobacillus bulgaricus, Streptococcus thermophilus). These bacteria turn milk sugars called “lactose” into lactic acid, producing the signature sour taste of yogurt. Greek yogurt has increased firmness from straining a portion

June 2020 Yogurt: Naughty Dessert Or Healthy Snack?

of the whey liquids from the initial fermentation. Icelandic yogurt strains all whey, leaving none behind, resulting in the most protein and firmness. Australian is similar to traditional yogurt, the least firm, since it retains the whey liquid. These variations may affect the grams of protein per serving. For those on high-fat and high-protein diets, the thicker varieties may be the best fit.

Dairy or Non-Dairy

Dairy yogurt uses cow or goat milk. The best cow milk yogurt begins with grass-fed cows not treated with growth hormones like rBST. Lactose is an ingredient in dairy-based yogurt that can cause uncomfortable side effects. Some individuals cannot digest lactose, and others are simply lactose sensitive. The side effects may range from bloating and gas to inflammation and abdominal pain.

Non-dairy yogurts are made from soy, cashew, hemp, oat, almond, coconut, or plant combinations of nuts, cassava root, and plantains. Most soy is processed and genetically modified in such a way that it can make it difficult to digest for some. Frequent consumption of soy is a controversial debate since it is an estrogenic food that may cause harm to those with certain cancers. The debate is ongoing about soy, so consider the many other dairyfree options if you have a concern. If new to dairy-free yogurt, the consistency of coconut or almondbased brands might be the best place to start; some are closer to ‘Greek-style’ yogurt than others.

Dessert or Healthy Snack

The biggest health concern with most commercially produced yogurt is the amount of sugar by volume it contains. If you aren’t eating yogurt as a sweet dessert, it’s imperative to keep an eye on the amount of sugar per gram in each serving. High sugar yogurt without fiber to slow the release into the bloodstream can cause unhealthy and uncomfortable side effects. Sugary foods disrupt healthy intestinal microbiome (microbacteria) by promoting harmful bacteria to populate in the gut. As gut health declines, intestinal integrity weakens and increases the chances of harmful bacteria passing through the intestinal wall into the bloodstream.

For those with pre-existing gastrointestinal illnesses, consuming sugary yogurt may worsen their digestive conditions. To slow the digestion of sugars, add organic granola or grain-free granola (nuts) to yogurt to create a well-rounded snack or meal. When adding yogurt to a smoothie or any other recipe, consider a low- to no-sugar option. Yogurt is a great replacement for ice cream and latenight snacks.

Abundant blessings finding the best yogurt for all your healthy summer snacks.

Dr. Shellie L. Rosen, L.Ac. DOM.