Q. You frequently recommend eating plain yogurt, but I find it too sour. What can I do?

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A. Judith C. Thalheimer, RD, managing editor of Tufts Health & Nutrition Letter, answers: “Yogurt supports a healthy gut microbiome and is an excellent source of under-consumed calcium, but it is often loaded with added sugars, which have clearly been shown to be detrimental to health. A regular six-ounce container of strawberry yogurt can have up to 14 grams (over 3 teaspoons) of added sugars. While several studies have found consumers enjoy yogurt even if it has only half the typical amount of added sugar, unsweetened (plain) yogurt is not for everyone. So, if you’re not a plain yogurt person, try dressing it up. Even if you add a drizzle of honey or stir a teaspoon of maple syrup into three-quarters of a cup of yogurt, you’ll still be getting less added sugars than you’d find in the same serving of pre-sweetened yogurts. Try adding less sweetener over time. Better yet, add fruit or fruit purée, along with a dash of cinnamon, nutmeg, ginger, or pumpkin spice, and/or vanilla or almond extract. Sprinkle with chopped nuts, dried fruit, or granola. Or go savory: use plain yogurt as you would sour cream; or mix with herbs and spices (try dill and garlic/garlic powder or cilantro and diced onion/onion powder with a squeeze of lemon juice and a dash of salt for a tasty topping for fish or veggies).”

 

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