Yogurt: debunked. Are you buying the right kind?

You might be surprised....most of us think of yogurt as a very healthy food. While this is not untrue, the kind of yogurt you are buying will determine whether or not you are eating a nutritious, health-promoting food, or essentially a “junk” food.

We have been lucky in recent years to have had many health professionals endorse yogurt as a bone-building, healthy food that we can consume without guilt. With all the mixed messages in the media surrounding the foods we eat, this is comforting news. There is concern, however, because there are dozens of yogurts for sale in the grocery stores and unfortunately, all are not equal.

I did some browsing around one of my local grocery aisles recently. I must admit, my choice for yogurt in recent years has been nothing but plain, organic 2% (or 3.5%) yogurt. Not very exciting, I realize. With yogurt being such a popularly consumed food, I thought it was appropriate to see exactly what most people were buying (and considering “health food”). What a shock!

I frequently talk about probiotics. These are the friendly bacteria that lie throughout the gastro-intestinal tract, and have numerous health benefits, as they help support the immune system and fight off bad bacteria, as well as parasites and yeast. Most people nowadays know that yogurt should be a source of probiotics, as they have to add bacterial culture to milk in order to make yogurt.


In my search of “other” yogurts, I was shocked at the ingredients I came across:

-glucose (sugar)
-fructose (sugar)
-corn syrup (sugar)
-burnt sugar syrup (sugar)
-aspartame (“sugar”)
-sucralose (“sugar”)
-gelatin (animal derivative)
-potassium sorbate (artificial preservative)
-malic acid (artificial preservative)

I see a pattern here. Loads of sugar, very little (real) fruit, and artificial sweeteners, which are known neuro-toxins. If I can kindly offer some nutritional advice to all the yogurt eaters out there:

1) do not buy non-fat yogurt. Fat is important to absorb the much-needed calcium and other nutrients in yogurt. Choose 2% whenever possible.

2) buy plain yogurt and add your own honey or maple syrup, rather than overly sugared commercial yogurts. Dried fruit can be a great, nutritious way to sweeten yogurt as well.

3) do NOT choose low-cal or low-sugar yogurts, as these usually contain artificial sweeteners such as aspartame, sucralose or splenda. While these substances could quite easily justify an entire blog in itself, know that there is leading evidence that these are potent neuro-toxins and may increase risk of degenerative neurological (brain) diseases.

4) if possible, buy organic yogurt. Yes, it will cost more, but the benefits to your health are numerous, as organic dairy farms do not use pesticides, growth hormones or antibiotics on their cows.

So, is yogurt good for you? Yes. Can yogurt be considered a true junk food? Yes. I think I'll stick with what I've got!

Email me with any specific yogurt-related questions, or pass this on to a friend!

START SMART - Healthy breakfast tips to keep you going all day!

We’ve all heard it before: breakfast is the most important meal of the day. So, without buying into the mass marketing of breakfast foods, I thought it would be a good idea to sort out some healthy options and give some pointers on how to make the most of it, nutritionally.

Many of us rush in the morning, getting ready for work, preparing lunches and trying to help our families start their day too. There are some simple things to keep in mind when choosing breakfast foods:

-stay away from the sugar!

Most commercial cereals and granolas are loaded with sugars, which will initially give your blood sugar a boost, but almost guarantees a blood sugar crash by mid-morning.

-include some protein & healthy fat!

Protein and fat take longer to digest, making you feel full longer. This helps to sustain blood sugar and will help you make it to lunchtime without snacking on junk food.

-get enough fiber!

Fiber promotes regularity, and most North Americans do not get their daily required intake of fiber. This will also help to control blood sugar, and help prevent diabetes in the future.

So the question is: what to eat?

1) whole grain toast with nut butter
2) smoothie with fruit, plain yogurt and flax oil
3) oatmeal with apples and walnuts (chopped)
4) soft boiled egg with a half whole grain bagel
5) whole wheat waffles with fruit and yogurt
6) fruit salad and scrambled eggs


What NOT to eat?

commercial cereals with refined grains, sugars and preservatives
any commercial baked goods (muffins, croissants, etc)
white bread toast

Most importantly, remember to at least eat something for breakfast. Even if you’re not hungry, the body needs to break its fast after spending a night of rest and repair.

For any questions or comments on how to make your breakfast of champions, email: grassrootsnutrition@gmail.com.