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The 11 best and worst yoghurts if you’re on a diet or trying to lose weight for summer
And they won't break the bank
SWEET and savoury yoghurts dominate the dairy aisle - but which ones would trusted nutritionists put in their basket?
Here are the pots you should be diving into to help you lose weight.
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First off, it pays to be a savvy shopper.
Many yoghurts boast being low in fat, but that often means they're amped up with sugar to keep them tasty.
In fact, certified online nutritionist and founder of , Beanie Robinson, advocates for choosing full fat yoghurts that contain a variety of vitamins and probiotics.
"So often people are scared of fats, but really, if we’re having the right kind of fats, they’re going to make us feel satisfied and full," she said.
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"Equally, if the fat is removed from a product, the company has probably added other products or ingredients to make it a desirable texture to eat."
"In an ideal world, you’re looking for an organic, unflavoured Greek or kefir yoghurt, which are great for your gut bugs.
"But don’t worry, if that’s not accessible to you, there are plenty of options for all budgets and tastes that will help you reach those weight loss goals."
The best diet-friendly yoghurts
1. (£2.30)
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Thick and creamy, Greek yoghurt is a super star ingredient for weight loss.
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It’s packed with protein, which will keep you full and satisfied, and it’s an amazing substitute for higher calorie foods.
Beanie said: "Using Greek yoghurt is great for making creamy dressings, particularly for people who love mayonnaise.
"Mix with tahini, olive oil, harissa paste or herbs and spices."
Salads vs fast food.
2. (£3.50)
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As Beanie mentioned, full fat products are often less processed than their low fat or fat-free counterparts, which sometimes have added sugars and artificial ingredients to make up for the lack of taste.
This yoghurt could make the base for a delicious breakfast.
"Try Greek yoghurt with fresh fruits lower in sugar, such as grated apple or pear, berries and pomegranates or citrus fruits like grapefruit," Beanie said.
3. (£1.25)
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Although a little pricier, Beanie would recommend an organic yoghurt where possible, especially for women.
"Ensuring all dairy products are organic is really important for hormone balancing," Beanie said.
"This Yeo Valley organic yoghurt is made from 100 per cent organic British milk – and that’s what we’re looking for."
4. (£1.95)
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Kefir is a gut-friendly drink made from milk, bacteria and yeast.
When added to milk, it’s super nutritious, and this drinkable form could be a great on-the-go breakfast or snack.
"The reason people are really into kefir yoghurt is because of its probiotics, which are helpful for promoting a healthy gut microbiome," said Beanie.
Again, you want to make sure it's organic and unflavoured, she adds.
5. (£3.75)
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If you have a hard time digesting dairy, this organic coconut kefir is a probiotic powerhouse.
"This is a great brand for those who want to maybe get the benefits of the kefir – the live bacteria – but can't tolerate dairy very well," said Beanie.
6. (£2.10)
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For Sandra Mikhail, practising dietitian and author of , her favourite dairy alternatives are soy-based, as soy can be just as nutritious as cow’s milk.
"Soybeans, commonly used in dairy-free products, are a natural and nutritious source of plant-based protein, fibre, vitamins and minerals," she said.
This dairy-free option tastes just like a thick and creamy Greek yoghurt, and it also contains some great added extras including vitamin D, calcium and vitamin B12, she adds.
7. (£5.25)
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Beanie highly recommends this coconut yoghurt alternative as it has very few ingredients with no added sugars, such as sucralose, maltodextrin and dextrose.
"I always encourage my clients to read the labels because the front [of the pot] is likely to have words like ‘high protein’ or ‘no sugar’, which is often enticing marketing," she said.
8. (£1.25)
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Skyr is another excellent choice of dairy to stock your fridge with, but what actually is it?
"Skyr is a traditional Icelandic dairy product that resembles yoghurt but is technically a type of cheese," Sandra said.
"It's naturally low in fat and packed with protein, making it a great choice for weight loss."
It’s got a thick and creamy texture so it’s super filling and delicious.
Sandra recommends eating skyr with some cacao nibs and chopped nuts.
How ultra processed is YOUR kitchen?
Ultra processed foods (UPFs) were defined by Brazilian researchers who made the NOVA classification system. It breaks foods into groups depending on how processed they are. The most natural foods are in group 1, while the most processed are in group 4.
The groups do not entirely indicate how healthy a food is. However, it does indicate how processed it is - and studies have linked UPFs to a number of diseases.
How does your kitchen compare to the following groups?
Unprocessed or minimally processed foods (group 1)
- vegetables and fruits (fresh or frozen)
- dried fruits with no added sugar, honey, or oil
- grains and legumes (chickpeas, lentils)
- meat, poultry, fish, seafood, eggs
- milk without added sugar
- plain yogurt with no added sugar
- nuts and seeds
- spices and herbs
- tea, coffee, water
Processed culinary ingredients (group 2)
- iodized salt
- salted butter
- sugar and molasses from cane or beet
- honey extracted from combs
- syrup from maple trees
- vegetable oils crushed from olives or seeds
- butter and lard from milk and pork
- starches extracted from corn and other plants
- vegetable oils with added anti-oxidants
- vinegar with added preservatives
Processed foods (group 3)
- canned vegetables, fruits, and legumes
- fruits in syrup
- salted or sugared nuts and seeds
- salted cured or smoked meats
- canned fish
- artisanal breads and cheese
Ultra-processed foods (group 4)
- pop and fruit drinks
- sweetened yogurt
- sweet or savoury packaged snacks (e.g., cookies)
- candies and cake mixes
- mass-produced packaged breads and buns
- margarines and spreads
- breakfast cereals
- cereal and energy bars
- energy drinks
- instant soups, sauces, and noodles
- poultry and fish nuggets, hot dogs
- many ready-to-heat products: pre-prepared pies, pasta, and pizza dishes
The worst yoghurts if you're trying to lose weight
1. (£1.45)
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As a protein yoghurt, Beanie says this is a prime example of an ultra-processed food, as it contains a load of artificial sweeteners and flavourings.
"The grape juice concentrate and maize starch are both added sugars, and the stevia – a sweetener – is a red flag," she said.
If you want to add flavour to yoghurt yourself, Beanie recommends doing so with real fruits.
2. (£1.39)
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This yoghurt is plastered with health claims such as ‘0 per cent fat’ and ‘no added sugar’ which might make you think that it’s an ideal choice.
But Sandra warns it’s important to take a closer look at the ingredients.
Basically, the flavourings are what’s added to make the yoghurt taste better.
"These flavourings could be artificial or natural compounds designed to mimic the taste of peach or enhance the overall flavour profile of the yoghurt," Sandra said.
She’s certainly not a fan of the artificial sweeteners that have been added to promote good gut health either.
"There are studies suggesting that such sweeteners can negatively alter the composition of your inner ecosystem, AKA gut microbiota, which could potentially promote a bad gut," she added.
"I generally recommend choosing natural yoghurt flavours and topping your choice with fresh fruit for the nutrient boost."
3. (£1.75)
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We might see these yoghurts as healthy as they are fruit flavoured, but in fact, sugar is the second ingredient on the label.
"Rice starch, thickeners and natural flavourings have also been added to this yoghurt, but I’d question just how ‘natural’ they really are," said Beanie.
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"Overall, I’d try to get away from purees or fruit juice concentrates."
Essentially, when you’re next buying yoghurt, the fewer ingredients, the better.
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