The Low down on Low fat Yogurts

In the UK we consume way too much sugar partly because of all the hidden sugars that lurk in fizzy drinks and treats. However, there are many other sources that may give you a shock.

With health becoming big on most people agendas, low fat or no fat options are becoming more popular. But be aware, these low fat alternatives aren’t the guilt free bliss you may imagine. When it comes to yogurts however this reduction in fat is often balanced by the addition of sugars to maintain its taste.

Noticing this sneaky addition isn’t easy as food labels can be very confusing when it comes to sugar content especially when so many products are marketed as being healthy. Often the word ‘Sugar’ isn’t list on a label, their scientific name such as Fructose, Glucose or Lactose may be use to cause confusion. Below is an easy guide to calculating sugar content.

To find the amount of sugar locate the "Carbohydrates (of which sugars)" on the food label. To give this number some meaning the following guidelines have been put in place. If a product contains 22.5g+ of sugar per 100g its considered ‘high sugar’ where 5g or less sugar per 100g is considered low.

If that doesn’t clear it up do these simple calculations: 4g of sugar = 1 teaspoon

You should never trust what a product is being marketed at, always check the label!

For example:

A Shape 0% Fat Mango & Peach Yogurt contains 9g of sugar per 100g

This means there is 0.09g of sugar per gram of yogurt (9/100)

Each yogurt tub is 120g so take your 0.09g of sugar and multiply it by 120 (0.09x120)

This gives 10.8g of sugar per tub

Take your 10.8g and divide it by 4 (4g per teaspoon) this gives you 2.7 teaspoons of sugar per yogurt!!

Maybe it doesn’t seem like 0% fat is the healthiest option now!

The message is that there is nothing wrong with having a low fat yogurt but be aware of what it actually contains. Being aware of the sugar content helps your make more balanced informed choices for the rest of your day. Having a low fat yogurt for lunch may lead you to think you can have a guilt free treat later in the day when in fact you have already consumed more sugar through your yogurt than what you would find in a 2 fingers Kit Kat bar (10.4g)!

Sugar should not contribute more than 10% to your daily calorie intake which equates to 70g a day for men and 50g for women. This may seem like a lot but natural sugars exist in fruit juices, milk and honey and should all be taken into account. Remember take the amount of sugar per 100g, convert to the portion size you are eating and divide by 4 to see how much sugar you are dealing with.

Good general advice for yogurt is to stick to the Greek Style. Brands Total 0% are Greek based and contain lots of protein without the sugar. This will help to fill you up and if you want a sweet hit add your own fresh fruit or honey.

#lowfat #sugar #hidden #yogurt