When nutrition expert Tim Spector reaches for yogurt, he always goes for the full-fat variety. That might come as a surprise given that full-fat dairy has long been viewed as the unhealthier option, due to its higher saturated fat content. Eating too much saturated fat can raise cholesterol levels and your risk of heart disease, the American Heart Association warns. But Spector, co-founder of nutrition startup ZOE, cautions that there are other reasons to skip the low-fat version of your favorite yogurts.
Artificial sweeteners and added sugar
One of Spector’s main issues with low-fat yogurt is that it often contains artificial sweeteners and added sugar and flavors.
“They’ve just substituted fat with cheaper starch from corn and added all sorts of flavorings and glues to make it feel like it’s still got that milk fat in it,” Spector told Fortune.
Artificial sweeteners like sucralose and acesulfame potassium, which are commonly found in low-fat, light, and non-fat yogurts, have been associated with a range of health issues, including a potential link to a slightly higher risk of cancer. The FDA and other health organizations, however, consider these artificial sweeteners safe for most people in small amounts.
Added sugar found in low-fat yogurt can pose another concern—the American Heart Association states that added sugar has no nutritional benefit, and only increases caloric intake and can contribute to overweight or obesity. They recommend that men consume no more than 36 grams of added sugar per day, and women no more than 25 grams. Some low-fat yogurts have as much as 14 grams of sugar—40% of men’s daily added sugar limit, and over half of women’s—in a 4.5-ounce serving.
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Additives aside, the processing of low-fat yogurt can sometimes degrade the quality of the yogurt, Spector said, removing beneficial fat-soluble vitamins from the yogurt.
One study revealed that fat-soluble vitamins like A and D are removed along with the fat during the processing of low- or non-fat yogurt, but they are often added back in to restore the nutritional value. But because those vitamins are fat-soluble, the body may have more difficulty absorbing them in the absence of fat.
Full-fat yogurt will keep you satisfied
Full-fat foods are more satiating and will help keep you fuller for longer because the fat takes longer to digest. That also means you’re less likely to overeat later.
As always, it’s important to take a big-picture view of your overall diet. Full-fat yogurt is just one component. Spector emphasizes that a balanced, plant-forward and fiber-focused diet with a mix of healthy fats, lean protein, and even full-fat dairy, is the way to go.
For more on nutrition:
- 4 health benefits of rosemary, including a hidden compound scientists could potentially use to fight Alzheimer’s
- Just one simple dietary change could help you fight back against cancer and heart disease
- This gastroenterologist says probiotics are ‘a waste of money.’ Here’s what you should be doing instead
- More Millennials and Gen Xers are getting colorectal cancer. Adding these foods to your diet may help
