Yogurt is good for digestion, but whether to choose sweetened or unsweetened yogurt depends on individual preferences.
Yogurt provides beneficial bacteria, protein, and calcium essential for the body. However, the biggest difference between different types of yogurt lies in the amount of added sugar – a factor that can directly affect health if consumed improperly.
Unsweetened yogurt: The preferred choice for most people.
Nutritionists recommend that adults prioritize unsweetened yogurt, especially those needing long-term health management.
According to the UK National Health Service , reducing added sugar in the diet helps limit the risk of obesity and chronic diseases.
Dr. Susan Jebb , a nutritionist at the University of Oxford (UK), says added sugar is a factor that needs to be carefully controlled. Choosing sugar-free foods, such as plain yogurt, is a simple but effective step to improve one's diet.
Yogurt provides beneficial bacteria, protein, and calcium that are essential for the body.
Photo: N.Quyen created using Gemini
Unsweetened yogurt is especially suitable for:
- People with diabetes or prediabetes
- People who are trying to lose weight and stay in shape.
- People who want to improve their digestive system and cardiovascular health.
Sweetened yogurt: Not always "bad"
Despite often being labeled as unhealthy, sweetened yogurt can still be suitable for certain groups if consumed in moderation.
According to the American Academy of Pediatrics , children may need more energy to grow, and foods with a moderate sweetness are easier for them to eat.
Dr. Rachel Johnson , a professor of nutrition at the University of Vermont (USA), says the issue isn't about eliminating sugar entirely, but rather controlling consumption. For some groups of people, sweetened yogurt can still be a good option if consumed in moderation.
Those who can consume sweetened yogurt include:
- Children who are picky eaters or need extra energy
- People who are highly active
- People who are not used to the sour taste of unsweetened yogurt.
Why should we limit our sugar intake?
Added sugar, when consumed, causes a rapid increase in blood sugar and provides "empty" energy – meaning it's high in calories but low in nutritional value. If consumed regularly, this can lead to weight gain and metabolic disorders.
In addition, a sugary environment can also affect the balance of the gut microbiome – a crucial factor for digestion and immunity.
Advice when making a choice
Experts recommend prioritizing unsweetened yogurt, then adding fresh fruit and nuts for a natural flavor boost, according to the UK National Health Service.
In addition, it's important to carefully read product labels to avoid confusing "sugar-free" with "low-sugar," and to limit the consumption of yogurts with syrups or artificial flavors.
How many containers of yogurt should I eat in a day?
Nutrition experts recommend that adults eat about 1-2 containers of yogurt per day (equivalent to 100-200g), preferably unsweetened to avoid consuming excess added sugar.
According to the UK National Health Service , yogurt can be consumed daily as part of a healthy diet, but low-sugar or sugar-free varieties are preferred. Meanwhile, the US Department of Agriculture classifies yogurt as a dairy product, recommending 2-3 servings per day (including milk, yogurt, and cheese), depending on individual needs. Those with digestive issues (such as lactose intolerance) should start with small amounts.