Yabbering On About Yoghurt

Yabbering on about Yoghurt

Yoghurt is defined as a dairy product made by fermented milk with one or more bacterial cultures. There are many different types of yoghurts available to purchase. Let’s break it down and learn more about what makes each type of yoghurt unique.

  1. Plain set yoghurt – made from dairy ingredients and fermented in cups or tubs with no added sugar or sweeteners
  2. Flavoured yoghurt – made by adding sugar and fruit or other flavourings to plain yoghurt. Often, the milk mixture is fermented in large vats, cooled and then stirred for a creamy texture with various fruits or other flavours.
  3. Greek yoghurt – prepared by straining the water known as whey from plain yoghurt to make it thicker, richer and creamier. It contains more protein than regular yoghurt and has no added sugar. (*different to Greek-style yoghurt)
  4. Frozen yoghurt – is frozen ice milk with a typical yoghurt flavour, more like ice-cream with a hint of yoghurt.

So which yoghurts are best?

  •  It is really important to look at both the nutrition information panel AND the ingredients list when trying to choose a healthier product. Often people get caught up reading the calories of the product but it’s vital we also look at the breakdown of the macronutrients (carbohydrates, fat, protein, added sugars) as well as the micronutrients (ie – calcium).
  •  The table below gives a comparison of many (but certainly not all) yoghurts available on our supermarket shelves today. The green represents a healthier choice within that nutrient category while red represents ‘stop’ or, to be cautious.
  •  Often, a low-fat and low-sugar yoghurt product, like a low-fat Greek yoghurt, would be ideal if you’re looking to keep healthy. High fat and high sugar in any food can lead to health problems and this is what we want to avoid when choosing a yoghurt.

Why is it important to include yoghurt in our diet?

There are several reasons why it is great to include yoghurt as part of a healthy, balanced diet.

CALCIUM

Yoghurt is a main source of calcium. Calcium is needing in varying amounts across our lifespan, but is essential for strong bones, teeth and reducing the risk of osteoporosis. Yoghurt is considered a good source of calcium and from the age of 9 towards 70+ years, we need anywhere from 1,000mg-1300mg of calcium per day.

PROBIOTICS

Many yoghurts have added probiotics. These are live microorganisms that can help establish a healthy gut microbiota. The most widely used probiotics are known as Lactobacillus acidophilus and Bifidobacterium. These could be useful for people who have gastrointestinal problems such as irritable bowel syndrome (IBS).

PROTEIN + MICRONUTRIENTS

Yoghurt is also a good source of protein, as well as other micronutrients such as iodine, vitamins D, B2 and B12, and zinc.

NameEnergy (calories)FatProteinCHOSugarsCalciumIngredients + Comments
Siggis Skyr (vanilla)

150grams

1100g15g12g9g405mgPasteurized Skim Milk, Organic Agave Nectar, Madagascar Bourbon Vanilla, Fruit Pectin, Live Active Cultures

Sweetened with fruit or natural sweeteners (agave or cane sugar)

Chobani

  • – POTS (vanilla)140g
  • – FIT (vanilla)140g
137

112

0.3g

0.3g

14.7g

11g

18.5g

16g

16.6g

14.5g

182mg

140mg

Low Fat Yogurt (89%), Vanilla Flavoured Blend (11%)
Ingredients: Low Fat Yogurt (89%) [Skim Milk, Live Yogurt Cultures], Vanilla Flavoured Blend (11%) [Sugar, Water, Natural Flavour, Vegetable Gums (Fruit Pectin, Locust Bean Gum), Lemon Juice Concentrate, Mineral Salt (Calcium Citrate), Vanilla Extract].Low Fat Yogurt (90%), Vanilla Blend (10%) Ingredients: Low Fat Yogurt (90%) [Skim Milk, Enzyme (Lactase), Live Yogurt Cultures], Vanilla Blend (10%) [Water, Rice Starch, Natural Flavours, Vegetable Gum (Locust Bean Gum), Acidity Regulators (Citric Acid, Sodium Citrate), Stevia Leaf Extract, Natural Colour (Caramel), Vanilla Bean (0.1%), Salt].High protein. No added sugar. Low fat
Jalna (sweet and creamy Greek) 200g1289.8g3.8g10.1g9.6g85mgLow GI
Farmers Union Greek Style (natural)15812g6g6.5g6.5g203mgMilk, milk solids, cream, yoghurt cultures. No added sugar.
Tamar Valley Greek Style (no added sugar) Mango 170g761.9g5.8g8.9g7.8g304mgSkim milk, milk solids, mango (7%), cream, thickener (1442) (from tapioca), flavours, acidity regulators (331, 330), natural colour (160a), sweetener (955), live cultures

No added sugar

Vaalia Low Fat French Vanilla 160g1052.7g9g16g13.5g250mg3 x probiotics
YoPRO (vanilla) 160g980.5g15g7.8g6.8g187mgFresh milk, water, rice starch, natural flavours, lemon pulp, enzyme (lactase), live yoghurt cultures (Lactobacillus bulgaricus, Streptococcus thermophilus), stevia leaf extract, vanilla bean (0.013%), sea salt, natural colour (caramel), milk minerals

No added sugar, no artificial sweeteners

 

To make a booking with Emma, click ‘Make a Booking’ in the top right-hand corner of this page and follow the prompts. You can also call our friendly team on 9822 4999 (Armadale) or 9486 0512 (East Melbourne), or email us on [email protected]

Facebook
Twitter
LinkedIn
Pinterest
WhatsApp
Email
Print

Categories

Recent Posts

Resources

Related Posts

Our Values

Our values are the basis of everything we do at Fitwise.

Excellence, Respect, Innovation and Fun – For our clients, for our team and for ourselves.

This is evident with the service we provide, the environment in which we provide it, the way in which we operate as a team and how we care for and value our clients, referral partners and ourselves; we live the Fitwise values every day.

Our culture is one where everyone feels supported, respected and safe. Our clients and our team, experience a leading-edge health environment where we remember to have fun along the way.

Our Story

In 2004, Gen McGlashan and Libby Oldfield founded Fitwise Physiotherapy. They first met in 1994.  Libby was Gen’s physio when she had her first child. Gen then worked for Libby for 10 years in Libby’s previous business, located at the Epworth Freemasons Maternity Unit in East Melbourne. They have been a team working together for a very long time!!

Libby and Gen have always had a passion for empowering women, by helping provide accurate evidence based information and treatment to help women live their best lives. Excellence in all that they do, practising and operating in an innovative way has always been their core. Fitwise was the first multi-practitioner practice providing Women’s Health physiotherapy consultations, exercise classes and clinical pilates in Melbourne.

Gen and Libby

In February 2005 Gen and Libby moved their one room practice to Albert St East Melbourne. They had expanded to 2 treatment rooms, an exercise studio and a pilates studio with a small team of physiotherapists and one receptionist. This was exciting as they wanted to be able to help more people and to grow their team – enabling their other passion: teaching and mentoring clinicians who also wanted to work within the Women’s, Men’s and Pelvic Health arena.

5 years later, they expanded their East Melbourne clinic and in 2015 opened their second clinic in Armadale.

Remedial Massage, Myotherapy and Dietetics have been an exciting addition in recent years, with Podiatry and Exercise Physiology being added in 2022.

Fitwise Physiotherapy | Armadale

The Fitwise team has now grown to include 18 amazing practitioners and 12 wonderful administrative team members and is still growing!

Libby and Gen have always loved providing a holistic service, treating a variety of conditions in consultations and providing exercise appropriate for different life stages. The community of clients that are part of the Fitwise family, (some who have been part of the journey from the very beginning – over 17 years ago), are the biggest reason they do what they do. For Gen and Libby, it is a privilege to be part of these wonderful people’s lives.