By Abbey Susel, Student Nutritionist Ah, so you took a gander into the yogurt aisle. 40 years ago, you were limited to a handful of flavors and a smattering of brands. Yet nowadays, there's more yogurt options than you know what to do with. How does one decide what type of yogurt to buy, or whether or not to buy yogurt at all when you've got kefir, skyr, and faux-gurts on the market? Read on to find out which dairy (or non-dairy) option suits your needs. And to top it off -- a granola recipe to try with it. Before We Start...Let's first discuss live and active cultures. Food cultures are living bacteria or yeasts that are ingredients of foods and are safe to consume. Such cultures provide foods with a unique texture and flavor while providing your body with nutritional and digestive benefits. Cultures are commonly found in dairy and fermented products, but are also found in certain meats, wines, and breads such as sourdough. Since three of the dairy products mentioned below are fermented--greek yogurt, kefir, and skyr--you can expect them to contain live and active cultures and the health benefits associated with them. To be certain, check the packaging and nutritional label for an explicit statement of their presence. KefirKefir is a fermented drink created by adding kefir grains to cow's or goat's milk. The Kefir grains are not traditional cereal grains--they are colonies of yeast and lactic acid bacteria--so they are inherently gluten-free. While sitting in the milk for up to 24 hours, the grains multiply and ferment the milk sugars, creating the Kefir drink. Depending on the brand and type of milk used, the nutrient profile of kefir varies. However, the drink boasts a more diverse probiotic profile than traditional yogurt--with up to 61 different types of bacteria and yeast--and unique antibacterial properties from the probiotic Lactobacillus kefiri and the carbohydrate Kefiran. The plethora of probiotics in Kefir may take some getting used to... have a bathroom nearby! But don't worry, your body will adjust and welcome the new friends to your gut. If you're looking for a creamy, tangy, sweet and refreshing drink - give Kefir a go. Skyr (pronounced skeer)An Icelandic cultured dairy product, skyr compares to yogurt with a more mild flavor and less tanginess. Skyr is created by heating up skim milk and adding in specific cultures that differentiate it from yogurt, giving it a unique nutritional profile. Thick and nutrient-concentrated, skyr boasts a slightly higher protein content and slightly lower sugar content than its yogurt competitors. If you love the nutrient profile of greek yogurt, but aren't a fan of the tanginess - say hello to skyr! Greek Yogurt vs. Regular YogurtNow, you probably know about greek and regular yogurt, but how well do you know the differences between the two? They're made from the same ingredients but...
Both varieties support heart health, digestion, and weight loss, while providing plenty of probiotics and magnesium. As such, pick whichever variety suits your preferences, but opt for low-fat options and check the sugar content, as fruit-flavored varieties can skyrocket those numbers. Nut-Based YogurtsSometimes, people with lactose intolerance are able to tolerate traditional yogurts' dairy content. But if you're highly sensitive or allergic to dairy, or you're vegan, there are plenty of non-dairy faux-gurts out there to try. Alternatives may be made from almond-milk, cashew-milk, oat-milk, soy, or coconut and come in a variety of flavors. Some things to note about non-dairy yogurt alternatives:
Homestyle GranolaStore-bought granola is notorious for its overload of added sugars and and long list of unidentifiable ingredients. This homemade version, simple to make and completely customizable, kicks the unwanted to the curb, leaving you feeling... like you! Eat with yogurt or milk, on top of toast w/ peanut butter, plain, or sprinkled atop apples or peaches.
Recipe derived from: https://cookieandkate.com/healthy-granola-recipe/#tasty-recipes-23967-jump-target
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