For or against low-fat dairy products?

Looking closely at “0%” yogurts.

Whether they are low in fat, sugar or calories, ‘light’ products are extremely popular and just like products “without” (fat, sugar, calories), ubiquitous in supermarkets. By eating a yogurt with “0% fat“, the yoghurt will not contain lipids, therefore, it is naturally less calorific. So, it’s a logical solution to losing weight? Unfortunately, things are never that simple.

Light or “fat-free” dairy products do not have the same nutritional benefits as conventional dairy products and for good reason: they don’t share the same composition. Between additives and a more assimilable calcium,  “light” or “non-fat” products have quite different nutritional values, and they are not always more positive.

Yoghurt and additives

Although they are regulated, as you can imagine, the claims on the packaging are there to sell. Behind the tag 0% yogurt, there are not only added sugars to compensate for the loss of fat (as lipids have been extracted), but also additives to improve its texture, taste and its composition.

A lightened yogurt will have many other ingredients. Comparing a fruit yoghurt with 0% fat and added sugar to a classic fruit yoghurt from the same range: we found 4 more ingredients in 0% yogurt, including bovine gelatine, thickeners and sweeteners such as aspartame, – an extremely effective, artificial sweetener which is very low in calories but with many side effects. Aspartame also causes the same addiction as sugar.

Fruit yogurts had about ten ingredients, compared to about five for natural yogurt, which contains far less additives. So, have you already guessed what I am about to tell you? To avoid these chemicals, buy natural yogurts and add your own fresh fruit. There is nothing better; seasonal fruits not only meet your nutritional needs but they are also healthier and taste better.

Yoghurt and calcium

In addition to this, the calcium in 0% dairy products is not assimilated as well, as proper assimilation depends upon the presence of vitamin D found in dairy products, more precisely in their fat. Since this vitamin is soluble in oil (fat-soluble), it will obviously be absent in 0% dairy products. For a proper calcium intake, classic dairy products are recommended.

This has a lot of consequences on yogurts that do not contain so much fat. You need to read the labels carefully : these yogurts only contain about 2%.

Understanding the difference between cream desserts and yogurt!

Yogurts are processed dairy products transformed by lactic ferments which are probiotics (therefore beneficial to your intestinal flora or microbiota). They have to contain at least 70% milk and can be made even more healthier by adding a multitude of ingredients (fruit, chocolate, sugar …)

A dairy dessert is based on milk (at least 50%), but they also contain sugar or flavours, and sometimes thickeners or gelling agents, and other additives. They do not contain lactic ferments because they will have been heated during the manufacturing process (similarly if you make a cake with yogurt, the lactic ferments will disappear). In this category, we can place cream desserts, flavoured milks, mousses, and crèmes brulées.

Cream desserts can appear under a variety of names, so it’s not always easy to tell the difference. Clearly, if “yogurt” is not mentioned on the package, then it is a cream dessert!

So choose yogurt over dairy desserts, and classic yogurts over “fat free” ones. If possible, choose natural yogurts, even if you have to add fruits or your favourite honey yourself !

Leave a Reply

Your email address will not be published. Required fields are marked *