Understanding Sugar: Natural vs. Added
When you see the sugar content on a yogurt nutrition label, it's crucial to understand the two different types: natural sugar and added sugar. Natural sugar, or lactose, is already present in the milk used to make yogurt. Plain, unsweetened yogurt contains this natural sugar and is not necessarily a cause for concern. Added sugars, on the other hand, are sweeteners like cane sugar, high-fructose corn syrup, or fruit juice concentrates that manufacturers include for flavor. The health implications of these two types of sugar are very different. The fiber in whole foods containing natural sugar helps slow digestion and prevent blood sugar spikes, while added sugars cause a rapid spike. The new nutrition labels in the US now distinguish between 'Total Sugars' and 'Added Sugars,' which makes it easier to tell the difference.
Plain Yogurt vs. Flavored Yogurt
The distinction between plain and flavored yogurt is essential when assessing the sugar content. A study found that the median sugar content for natural/Greek yogurts was 5.0 g per 100 g, which is significantly lower than most other types. Many plain Greek yogurts naturally contain around 6-9 grams of sugar per cup from lactose. When yogurt is flavored, however, the sugar content can skyrocket due to added sweeteners. Some flavored varieties can contain over 20 grams of sugar per serving, making them more of a dessert than a health food. For example, a single flavored yogurt could almost meet a woman's entire recommended daily added sugar intake.
Is 5 Grams of Sugar in Yogurt a Lot?
For a typical serving size, 5 grams of total sugar is generally considered low, especially if most of it comes from naturally occurring lactose. In many plain Greek yogurts, this amount is entirely natural, and no sugar has been added. For a flavored yogurt, 5 grams of added sugar would still be a good choice, as it is well within the healthy range. If the total sugar is 5 grams and the added sugar is 0, it is a very healthy choice. A good rule of thumb is to look for yogurts with more grams of protein than sugar.
Comparing Different Yogurt Types
To illustrate the variance, let's compare the sugar content across different types of yogurt. This will help you see where a 5-gram serving fits in the bigger picture.
| Yogurt Type | Average Sugar Content (per 100g) | Primary Sugar Source | Is 5g of Total Sugar a Lot? |
|---|---|---|---|
| Plain/Greek Yogurt | ~5.0 g | Natural (Lactose) | No, this is typical and not a lot. |
| Flavored Yogurt | 12.0 g | Added (Sweeteners) | Yes, 5g would be very low for this type. |
| Organic Yogurt | 13.1 g | Often Added (Sweeteners) | Yes, 5g would be extremely low. |
| Children's Yogurt | 10.8 g | Added (Sweeteners) | Yes, 5g would be a healthier choice. |
What to Look for on a Label
When purchasing yogurt, here is what you should look for on the nutrition facts label and ingredient list:
- Check the Added Sugars: Always look for the 'Added Sugars' line under 'Total Sugars'. The lower this number, the better. Aim for 4 grams or less of added sugar per serving.
- Read the Ingredients: The ingredient list can be very telling. Ingredients are listed in descending order by weight, so if sugar or one of its many aliases (like sucrose, corn syrup, or fruit juice concentrate) is one of the first few ingredients, the yogurt is likely high in added sugar.
- Compare Protein to Sugar: Some experts suggest that a healthy yogurt should have more grams of protein per serving than sugar. This is a good way to evaluate the nutritional value at a glance. For example, a plain Greek yogurt with 15 grams of protein and 5 grams of sugar is an excellent choice.
- Choose Plain and Add Your Own: The best way to control your sugar intake is to buy plain, unsweetened yogurt and add your own toppings. You can add fresh fruit, a sprinkle of cinnamon, or a small drizzle of honey to control the amount of sugar. This provides flavor without the excessive added sugars found in many pre-flavored varieties. For a delicious alternative, consider mixing plain Greek yogurt with fresh berries and a handful of nuts for a filling, low-sugar snack.
Conclusion
In summary, whether 5 grams of sugar in yogurt is a lot depends on the context, particularly the serving size and whether the sugar is natural or added. In the case of plain yogurt, 5 grams is a low and healthy amount of naturally occurring sugar. However, for flavored or sweetened varieties, the total sugar content is often much higher, and 5 grams of added sugar, while not excessive, is still a notable amount. To make the healthiest choice, opt for plain, unsweetened yogurt and customize it with your own natural toppings. Learning to read and understand the nutrition label is your best tool for navigating the yogurt aisle effectively. The recent FDA mandate to list added sugars separately is a significant help in this regard.
