Calorie content of Activia fruit yogurt without sugar. Chemical composition and nutritional value.

What are the benefits of yogurt?

Yogurt as a product boasts several serious benefits, including a high content of protein, calcium and probiotic bacteria. But today there are many (and even too many) varieties of yogurt on the market, which sometimes leads to confusion. Thus, often “healthy” zero-fat yogurts are packed with sugar and artificial sweeteners, which forces people who are careful about their diet to abandon them in search of a worthy alternative.

Which yogurts should you avoid if you have diabetes?

Some whole milk yogurts contain particularly high levels of saturated fat and trans fatty acids. These fats can be especially unhealthy. However, a 2021 meta-analysis found no association between low-fat and normal-fat dairy products and cardiovascular disease ().

Some manufacturers also add sugar or salt to yoghurts to improve the taste.

People may be tempted to buy yogurts that contain healthy ingredients such as granola and fruit. However, these varieties may contain significant amounts of carbohydrates and sugar. It is generally best to avoid yogurt products that contain added ingredients. Be sure to check product labels when in doubt.

Why is low-fat yogurt sometimes better than milk?

The Ministry of Health conducted a study that showed that Russians are sorely lacking in the inclusion of dairy products in their diet. This is due not only to a reluctance to drink milk. The reason is that with age a person loses the ability to efficiently absorb milk sugar. There are enough enzymes to help break it down in childhood and adolescence. As a person approaches older age, he begins to notice that after drinking milk in its pure form, he begins to experience discomfort in the stomach or intestines.

To avoid problems with indigestion, it is better to consume fermented milk products, such as low-fat yogurt. It will not add significant calories to your diet and will not contribute to weight gain. If you replace one meal, for example, dinner with natural low-fat yogurt without sugar, you can lose about five kilograms in a month. Naturally, this result can be achieved if you follow a balanced diet the rest of the day.

Japanese scientists strongly recommend the consumption of low-fat yogurt for expectant mothers. In addition to the increased calcium content, which has a positive effect on the growth and development of the baby’s skeletal system, such a product can reduce the risk of atopic dermatitis by almost half.

Everyone knows that with age, blood pressure rises and hypertension develops. Eating one serving of low-fat yogurt per day amazingly reduces the intensity of the development of this disease.

Probiotics included in low-fat yogurt can restore intestinal microflora after long-term use of antibiotics and other serious medications. When consuming natural fermented milk products, the risk of diseases such as colon cancer, breast cancer in women, and bladder cancer is reduced. It is low-fat yogurt that has this healing feature, and not pure milk.

Benefits of yogurt: expectation and reality

The presence of colonies of lactic acid bacteria is the healthiest thing in yogurt. According to the definition of yogurt, there must be at least ten million of them in one gram of this product! Therefore, we measured the number of lactic acid bacteria twice: in the middle of the product's shelf life and after it expired.

It turned out that almost all yoghurts remain healthy throughout their entire shelf life. The exception was the products of two brands: “Irbitsky” and “Talitsky”. They lacked beneficial bacteria not only at the end of the shelf life, but also in the middle. Thus, these are not yoghurts, but yoghurt products. It’s funny that the packaging of Talitsky yogurt says: “With live yogurt cultures.” Test results show how “alive” they are.

“The number of lactic acid microorganisms throughout the entire shelf life should be no lower than 1*107 CFU/g,” explains Elena Yurova. – The decrease may be due to an incorrectly set expiration date (it is actually shorter than indicated) or a violation of the ripening process (the quality of the starter cultures is low, little starter was added, the ripening temperature was not monitored, etc.).

Also, a decrease in the content of lactic acid microorganisms may be due to a violation of storage temperature conditions (increased temperature of the sales shelf - above 6 degrees). Such a product cannot be called unhealthy, but it is in violation - that’s for sure! This product cannot be classified as pasteurized, since initially the content of lactic acid microorganisms was at the level of requirements.

The vast majority of yogurts have neither microbiological violations nor preservatives, while the number of lactic acid bacteria in them remains high throughout the shelf life. This is a definite plus, since, probably, an aseptic packaging method is used in the production of such yoghurts.

For information

Aseptic production is a production in which a set of measures is observed to ensure that foreign microflora does not enter the technological process. Provided using special equipment and technologies. The most familiar method of aseptic production is sterilization.

The number of beneficial lactic acid microorganisms in yogurt decreases as it is stored. Therefore, when purchasing, pay attention to the production date and shelf life. The fresher it is, the healthier it is.

Additionally, the study found that yogurts are indeed rich in the various probiotics listed on the label. In particular, we assessed the content of bifidobacteria, Bulgarian lactic acid coli and thermophilic lactic streptococci, if the manufacturer indicated any of these in the yogurt composition.

Doctors' opinions on the properties of yogurt

Dietitians advise patients who want to lose weight not to consume sweet fruit yoghurts. These products, even with a low fat content, contain a lot of sugar, which immediately enters the bloodstream. The healthiest option is natural yogurt without sugar or additives.

For the future, it should be noted that there is one more type of similar dairy products. You can also find drinking yoghurt without sugar on store shelves.

To improve the taste, you can add various fruits that are approved for those losing weight, as well as diabetics, to yogurt before use. This includes:

• Plums.
• Peaches.
• Apricots.
• Apples.
• All types of citrus fruits.

Berries, such as raspberries or strawberries, are also a good topping for yogurt.

Important! Complete protein from yogurt is absorbed much better than from the usual milk.

natural yogurt without additives

First of all, I would like to start with words of gratitude! This is the first such experience for my son and me, and we are very pleased that we were among those lucky enough to receive such a box for testing. A truly pleasant New Year's magic happened for us! Testing of Tema products

When they called us and said that they would bring Tyoma products, I could not imagine in what form and format they would bring it to us. Honestly, I was very pleasantly surprised by the presentation and packaging, because... Beauty in details is very important to me, thank you very much for this once again, I experienced aesthetic pleasure!

A white box with a cute “Tema” logo, tied with a blue ribbon, and inside there were decorative shavings on which lay: two biolacts (with and without sugar), two curds with pear, two curds with strawberries and banana and two yoghurts with apple. My child is already 3 years old, so I can say that we have been familiar with Tema products for a long time. Our first complementary foods started with this cottage cheese and we did not experience any allergic reactions. Although the first child is always scary, unknown, inexperienced, and I am very glad that I chose “Tyoma” for the first complementary feeding and have never made a mistake, from then to this day, our relationship with this brand is very strong and friendly)).

After introducing curds without additives, we switched to fruit curds, and they permanently settled in our refrigerator, as did the Tyoma fruit yoghurts a little later. Yoghurt is the only fermented milk that my picky son began to consume)). There were attempts to include biolact in the diet, but they were not successful, although for my taste preferences, even biolact without sugar tastes very pleasant, I personally would replace regular kefir with it, but the packaging is too small for me)))).

So, after receiving the treasured box, I first decided to re-test the biolact and lo and behold! My child drank all the sweet biolact saying: “Mmmmmm, how delicious it is for me!” and a little later I drank half of the biolact without sugar, which is already a huge feat for us! By the way, the biolact turned out to be not only very tasty, but also healthy, and its beneficial properties did not take long to appear, the tummy reacted quite quickly))))))

By the way, I would also like to mention the convenient packaging of biolact with a straw, because... We really miss it (the tubes) in yogurt, we drink yogurt from store-bought tubes, we don’t like it any other way.

To summarize: my review of “Tyoma” is extremely positive, we eat fruit curds and yoghurts from this company all the time, they are natural, without harmful additives and very tasty, and now they have also added sweet biolact, my son said that now this “juice "We will buy in the store!

P.S.: well, what would it be like without me with a cute box)))

How to choose the right yogurt

To get the most, choose foods that are reduced in fat, but not low-fat. Among other things, this will help you keep you feeling full longer (due to the fat in the composition), and the vitamins A and D in the composition will speed up the body's absorption of nutrients. However, special varieties, such as Greek yogurt, provide more protein.

Nutrition experts remind you: before you buy any yogurt, pay attention to the label. Ideally, there should be no sugar or artificial sweeteners or flavorings - if you want to add flavor to your yogurt, the logical way to do this is with fresh fruit. Still lacking sweetness or spice? Cinnamon and honey will help.

What types are there?

Conventionally, all types of yoghurts can be divided into the following types:

• regular milk yogurt;
• Greek yogurt;
• non-dairy yogurt.

Greek yogurt is currently gaining widespread popularity. It is not drinkable and is highly dense, as it is devoid of whey and lactose. As a result, the product contains almost 2 times more protein and 1.5-2 times less carbohydrates.

Greek yogurt is a valuable nutritious product that can also be consumed by individuals with severe lactose intolerance. The negative point is that there is little calcium and a significant number of calories (since the volume of fat increases proportionally).

Non-dairy yogurt is made from soy and coconuts. The raw materials are of plant origin, therefore, they contain significantly less fat and are lactose-free. Is an ideal choice for vegetarians. This product contains virtually no calcium and vitamin D, but manufacturers can add them artificially.

Homemade yogurt

If you don’t trust store-bought products, you can safely make yogurt at home. The advantages of this method are obvious - the absence of preservatives, flavors and dyes.

The main ingredients are milk and starter culture, which can be found in a store or pharmacy. It is sold ready-made or in the form of a powder containing live bacteria.

If you use starter from a pharmacy, then you will find the necessary proportions for preparing yogurt in the instructions. Store-bought milk is added to milk in a ratio of 1:10.

Cooking in a yogurt maker

Buy all the ingredients to make low-fat yogurt in a yogurt maker and get to work:

1. Prepare the dishes. It must be clean.
2. Boil homemade milk to get rid of foreign bacteria. Ultra-pasteurized does not need to be placed on the stove; it can only be heated to 37 degrees, since there are no bacteria in it.
3. After this, you should pour the starter into the milk and mix the liquid.
4. Pour the mixture into cups in a yogurt maker and turn it on.
5. Preparing homemade low-fat yogurt will take 7-12 hours.
6. After this, it must be placed in the refrigerator until it cools down.

Homemade yogurt has strict storage conditions; it should be kept refrigerated. It is advisable to eat the product within a week after cooking.

Multicooker recipe

Many multicookers have the option of making yogurt. To make a treat, mix the milk with the starter and pour it into the equipment, turning on the desired function. The process is no different from cooking in a yogurt maker. After 7-12 hours, the yogurt will be made, after which it will need to be kept in the refrigerator for 2 hours.

To understand whether yogurt is ready or not, look at its consistency; if it is liquid, it means the product has not yet infused.

Cooking in a thermos

If you don’t have special equipment, you can use a thermos, but before that, sterilize it by scalding it with boiling water. Next, prepare the milk mixture and pour it into a container.

The recipe for low-fat yogurt in a thermos is the same as for a multicooker or yogurt maker.

In a saucepan

• Time: 8.5 hours.
• Number of servings: 4 persons.
• Calorie content of the dish: 59 kcal per 100 g.
• Purpose: for breakfast, lunch, dinner.
• Cuisine: international.
• Difficulty: easy.

If you don’t find dry starter in pharmacies, don’t despair, just buy ready-made yogurt with live bacteria in the store. Pay attention to the expiration date of the product; it would be ideal if the production date coincides with the day of purchase. To get delicious natural fermented milk, take farm milk, but be sure to pasteurize it before cooking.

Ingredients:

• milk – 2 l;
• “live” yogurt – 50 ml.

Cooking method:

1. Pour boiling water over all dishes to disinfect.
2. Boil the milk, cool to 45 degrees.
3. Place store-bought yogurt in a separate bowl and mix with a small amount of milk.
4. Pour the mixture into the rest of the milk in the enamel bowl.
5. Cover with a lid and wrap with a terry towel. Leave in a warm place for 8 hours.
6. Place the finished product in jars and store in the refrigerator.

Low-fat yogurt

This product is sold with great success because girls are afraid of gaining extra calories, and low-fat dairy products will not allow this to happen. But it's not that simple. If it were possible to reduce fat to any food, people would long ago forget about problems with excess weight.

Let's see what fermented milk products are made of and what their advantages are.

Calorie content and composition

Let's start our conversation with calories, which are so scary for modern skinny women. So, yogurt with a fat mass fraction of up to 1.5% has an average of 60-100 kcal. per 100 g.

The composition includes micro- and macroelements - sodium, potassium, phosphorus, as well as vitamins C, E and B. The ratio of proteins, fats and carbohydrates per 100 g can be represented in the following proportion BZHU - 3-5 / 0-2 / 3- 20.

Benefit

Yogurt will be useful not only for those losing weight, but also for the average person:

• Thus, a low-fat product contains less saturated acids and cholesterol, and it has a higher concentration of some vitamins and macroelements.
• Consumption of dairy products has a beneficial effect on intestinal function, improving peristalsis and cleansing the body of toxins.
• It will be useful for people leading an active lifestyle, as it contains milk proteins and calcium. These substances strengthen joints and help build muscle mass.
• Natural yogurt is not contraindicated for people with gastritis. It gently envelops and protects the mucous surface. But patients will have to limit their consumption of this dairy product.
• One jar will help regulate cholesterol levels in the blood, and the composition as a whole has a beneficial effect on the vascular system.

Advantages

Low-calorie yogurt has a number of advantages that are worth knowing:

1. Light composition helps you lose weight. Yogurt produces this desired effect by making the person feel full without taking in extra calories.
2. Also, low fat content helps normalize lipid metabolism.
3. Consumption does not cause a feeling of heaviness or nausea.

Harm of low-fat products

Unfortunately, low-calorie yogurt also has its downsides:

• Abundance of additives. When making dairy products, stabilizers (E1412 or 1414) and acidity regulators are used to achieve the correct structure. Manufacturers also flavor their products with artificial flavors, so we can smell the fruity smell. This also includes the color that appears as a result of adding carmine dye (food additive E120, E160a). Do you think this is good for your body? The answer is obvious - no.
• Hazardous ingredients. Light yogurt contains starch, which plays the role of a stabilizer, sugar and sugar-containing components, which increase the percentage of carbohydrates and “kill” nutrients.
• Reducing benefit. With a decrease in fat content, proteins that participate in the body's metabolic processes go away.

All additives can cause allergies in humans, although they are considered safe.

Help with weight loss

You can use fermented milk product for weight loss. Low-calorie yogurt is good for snacking. However, you should not take it as an independent meal, for example, to replace dinner, because the evening meal should be complete and satisfying.

But losing weight with yogurt also has its downsides. So, a low-fat product, having a small amount of calories, can affect weight gain. Why is this happening? Because it is fats that satisfy hunger, and their deficiency causes a constant desire to eat something. Therefore, it turns out that people who drink a low-fat product consume 200-300 kcal. more. But if this is part of the diet, and the person controls hunger, then this result is acceptable.

Natural yogurt without additives - how to choose, which one to buy: the best brands

Natural yoghurts are the healthiest for the body. They have a number of requirements which will be provided below.

What you should know when buying natural yogurt:

• Shelf life is the first indicator. Healthy yogurt retains its properties for no more than 1-2 weeks. Some manufacturers extend the time to a month. When compared with other common yogurts, then, most often, this period takes as long as 3 months, or even a year.
• The ingredients in natural yoghurt are pleasantly small. Ideally, there should be only milk and bacteria, but this is extremely rare. Remember that a long lineup is a bad sign.
• Also keep in mind that sugar should not be in natural yogurt!
• The content of lactic acid bacteria (at least 10*7 CFU/g) and bifidobacteria (at least 10*6 CFU/g) must be indicated. By the way, their quantity should be preserved until the end of the shelf life.

Which natural yoghurts are worth highlighting:

• " Bifidus Nature ". In addition to whole milk and bacteria, it also contains milk protein. That is, this is the ideal composition. No preservatives, fillers or stabilizers. Sourish taste with a sweet note. A minimum of calories (after all, sugar is excluded) and only 34 days of storage.

The most useful brands

Unfortunately, only a small part of the dairy market can boast of quality products.

Below we have compiled a small quality rating of several brands of yoghurt that are found on store shelves in Russia and are of high quality.

1. "Valio". The yogurt of this company has recently received the highest marks at international competitions. Contains a lot of protein and beneficial bacteria. It contains no artificial additives, but often contains pieces of fruit. The high starch content gives this brand of yogurt a mealy (thick) appearance.
2. Activia. This brand has been studied in many studies. It has been proven that yogurt contains a high content of bacteria that remain active even in the rectum. However, in some types the manufacturer adds more sugar and milk protein, which is stated in the composition.
3. “B.Y. Alexandrov." All products of this brand contain sorbic acid, but its content is within standard values ​​(according to GOST). The concentration of protein structures and lactobacilli is within normal limits. The only disadvantage of this manufacturer is the extremely high cost compared to its competitors.

How to eat unsweetened yogurt deliciously?

Yogurts can be used both as a snack in the form of a main dish, and as an addition to a familiar product. This substitution makes any dish healthier and introduces you to new tastes. Here are several options for dishes using natural unsweetened yogurt:

• Greek (vegetable) salad;
• oatmeal with yogurt;
• fruit salad;
• Greek sauce with cucumbers (for meat dishes);
• homemade sorbet ice cream;
• cake cream;
• smoothie with fruits.