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Benefit No. 6: Yogurt May Help You Feel Fuller

A study from the University of Washington in Seattle tested hunger, fullness, and calories eaten at the next meal on 16 men and 16 women who had a 200-calorie snack. The snack was either:

  • Semisolid yogurt containing pieces of peach and eaten with a spoon
  • The same yogurt in drinkable form
  • A peach-flavored dairy beverage
  • Peach juice

Although those who had the yogurt snacks did not eat fewer calories at the next meal, both types of yogurt resulted in lower hunger ratings and higher fullness ratings than either of the other snacks.

10 Tips for Buying and Eating Yogurt

Here are 10 things to consider when buying and eating yogurt.

1. Decide Between Whole-Milk, Low-Fat, or Nonfat Yogurt

When buying yogurt, your first decision is whether you want regular-fat, low-fat, or fat-free. You probably have a favorite brand, with just the right texture or tang for your taste buds. If so, stick with it. But do check the label for sugar content. Some flavors and brands have more than others. And if you like a lower-fat yogurt, even better. There’s some question that while other components in dairy may be helpful to your health (calcium, vitamin D, probiotics, etc.), dairy fat may increase your risk of heart disease. Harvard University researchers recently analyzed data from the Nurses’ Health Study and concluded the data do suggest that a high intake of dairy fat is associated with a greater risk of ischemic heart disease in women.

Here are a few examples of some lower fat choices:

LOW-FAT YOGURT (6 ounces) Calories Fat (g) Saturated fat (g) Cholesterol (mg) % Calories from sugar Calcium (% Daily Value) Vitamin D (% Daily Value)
Dannon Creamy Fruit Blends, Strawberry flavor 170 1.5 1 10 70% 20% -

Dannon Activia, Blueberry flavor

165 3 1.5 7.5 62% 23% -

Yoplait Original 99% Fat Free, Fruit flavored

170 1.5 1 10 63% 20% 20%
Yoplait Yo Plus Raspberry 165 2.2 1.5 15 58% 23% 15%
Stonyfield Farms Organic Low-Fat, Fruit flavored 130 1.5 1 5 68% 25% -
"LIGHT" YOGURT (6 ounces) Calories Fat (g) Saturated fat (g) Cholesterol (mg) % Calories from sugar Calcium (% Daily Value) Vitamin D (% Daily Value)
Dannon Light 'n Fit, Fruit flavored 60 0 0 <5 47% 20% 20%
Dannon Light & Fit 0% Fat Plus 75 0 0 <5 56% 15% 15%
Dannon Activia Light Fat Free Raspberry 105 0 0 <5 46% 22.5% -
Yoplait Light, Fruit flavored 100 0 0 <5 56% 20% 20%
Yoplait Fiber One Nonfat Yogurt (with 5 grams fiber) 120 0 0 <5 55% 15% 22.5%
Weight Watchers Nonfat Yogurt (with 3 grams fiber 100 .5 0 5 48% 30% 30%

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