Is Homemade or Store Bought Yogurt Healthier?

According to research from Cymbiotika, homemade yogurt can contain up to 10 times the amount of probiotics compared to store-bought varieties, especially when fermented longer. This article explores whether homemade or store bought yogurt is healthier and what factors you should consider when making your choice.

Quick Summary

This article compares the nutritional profiles, probiotic content, ingredients, and cost of homemade versus store-bought yogurt. It examines the pros and cons of each option to help determine which best aligns with your health and dietary needs.

Key Points

• Probiotic Potency: Homemade yogurt often contains a significantly higher concentration of live, beneficial bacteria compared to many processed store-bought varieties.

• Ingredient Control: Making your own yogurt allows for complete control over ingredients, eliminating the need for added sugars, artificial sweeteners, and thickeners found in commercial products.

• Cost-Effective: Over time, producing yogurt at home using milk and a starter culture is considerably more economical than regularly purchasing store-bought alternatives.

• Freshness and Shelf Life: Homemade yogurt is consumed at peak freshness, while store-bought versions can be weeks old, with a diminishing probiotic count over time.

• Additive Risks: Many flavored store-bought yogurts contain excessive added sugars and preservatives that can diminish health benefits and contribute to health issues.

• DIY Customization: Homemade yogurt can be customized with your choice of milk (dairy or non-dairy), fermentation time, and natural flavorings, tailoring it to your exact preferences and dietary needs.

• Environmental Friendliness: Choosing homemade reduces reliance on single-use plastic containers, contributing to a lower environmental footprint.

Unpacking the Homemade Yogurt Advantage

Homemade yogurt offers a level of control and freshness that commercial products simply can't match. When you make yogurt at home, you choose every ingredient, from the quality of the milk to the specific starter cultures. This is particularly important for individuals with dietary sensitivities or those who wish to avoid the common additives found in commercial products. Making yogurt from scratch eliminates preservatives, artificial sweeteners, and thickeners like pectin or gelatin, which are frequently used in store-bought versions to extend shelf life and create a thicker texture.

Superior Probiotic Content

Perhaps the most significant health benefit of homemade yogurt is its enhanced probiotic content. The commercial pasteurization and processing methods used for many store-bought yogurts can kill off a substantial portion of the beneficial bacteria. Homemade yogurt, on the other hand, is fermented in a controlled environment, allowing the live cultures to flourish. Some sources suggest that a batch of homemade yogurt fermented for 24 hours can contain a massive 708 billion colony-forming units (CFU) per serving, far surpassing the typical probiotic capsules on the market. This high concentration of live bacteria is essential for promoting optimal gut health, aiding digestion, and supporting the immune system.

Ingredient Control and Cost-Effectiveness

Another major benefit is the ability to control ingredients and save money. A homemade batch made from just a gallon of quality milk can produce a large quantity of yogurt for a fraction of the price of purchasing individual cups or tubs. This cost-effectiveness makes it a sustainable habit for the whole family. You can also customize the fat content, using whole milk for a rich, creamy yogurt or opting for low-fat or even non-dairy alternatives like almond or coconut milk. This customization extends to flavor, allowing you to naturally sweeten with honey or fresh fruit, bypassing the excessive added sugars that plague many commercial brands.

The Realities of Store-Bought Yogurt

While homemade yogurt offers clear health advantages, store-bought options are not without their merits. Convenience is the primary draw, providing a quick and easy snack for busy individuals. The commercial yogurt market is also vast, offering a wide array of flavors and varieties, such as Greek, skyr, and low-fat options. For those who lack the time or inclination to make their own, a discerning approach to the grocery store aisle can still yield a healthy choice.

Navigating the Downsides of Commercial Yogurt

The main health issues with store-bought yogurt arise from the additives. Many flavored varieties contain alarmingly high levels of added sugar, artificial sweeteners, and preservatives. Some commercial brands may also use thickeners and milk protein concentrates to achieve a desired texture, rather than relying on a robust fermentation process. The probiotic content can also be questionable, as some products undergo further processing that may diminish the number of live cultures. To make an informed choice, it's crucial to read the ingredient labels carefully.

The Importance of Label Reading

Not all commercial yogurts are created equal. When purchasing from a store, look for products that contain “live and active cultures” and have minimal added sugars. Plain, unsweetened varieties are often the healthiest, as you can control the added sweeteners yourself. For instance, adding fresh fruit to plain yogurt offers a healthier alternative to pre-flavored options loaded with sugar.

Homemade vs. Store-Bought Yogurt: A Comparison

Feature	Homemade Yogurt	Store-Bought Yogurt
Probiotic Count	Generally higher; can be optimized through longer fermentation.	Varies significantly; may be diminished by processing and shelf life.
Ingredients	Complete control over ingredients; free from additives, preservatives, and excess sugar.	Often contains added sugars, artificial flavors, and thickeners.
Cost	Significantly more cost-effective over time, especially for regular consumers.	Higher cost, factoring in processing, packaging, and marketing.
Convenience	Requires time and effort for preparation, fermentation, and cleaning.	Highly convenient; ready-to-eat with a long shelf life.
Customization	Unlimited customization for milk type, flavorings, and consistency.	Limited by commercial options; healthier options may still contain unwanted additives.
Freshness	Consumed at peak freshness, maximizing probiotic vitality.	Potency decreases over shelf life; can be weeks old by the time of purchase.
Environmental Impact	Reduced plastic waste from packaging.	Contributes to single-use plastic waste.

How to Make Your Own Healthier Yogurt

Creating your own yogurt is a rewarding process that guarantees you the healthiest possible product. While it may seem daunting, the process is straightforward with a few basic tools. The essentials include milk, a starter culture with live bacteria (you can use a few tablespoons of a high-quality plain yogurt), and a warm, stable environment for fermentation. A simple guide looks like this:

1. Heat the milk: Gently heat your chosen milk to around 180°F (82°C). This kills off unwanted bacteria and alters the milk proteins for a thicker yogurt.
2. Cool the milk: Allow the milk to cool down to a temperature of 110-115°F (43-46°C). This is the ideal temperature for the starter cultures to thrive.
3. Introduce the starter: Whisk in your starter culture until well combined.
4. Incubate: Pour the mixture into a clean container and place it in a warm, insulated spot, such as an oven with the light on, a yogurt maker, or an insulated cooler. Allow it to ferment for 6-12 hours, or longer for a tangier, more probiotic-rich result.
5. Chill and enjoy: Once the yogurt has reached your desired consistency, refrigerate it to halt the fermentation. Enjoy plain or with natural additions like fresh fruit or honey.

Conclusion

When it comes to the question of what type of yogurt is healthier, homemade or store bought, the evidence strongly favors the homemade option. While commercial yogurts offer convenience, they often come with a trade-off in the form of added sugars, preservatives, and a potentially lower probiotic count. Homemade yogurt gives you complete control over ingredients, superior freshness, a higher concentration of live cultures, and significant cost savings. The decision ultimately depends on your priorities: convenience or optimal nutritional value. For those seeking maximum health benefits, taking the time to craft your own yogurt from scratch is a worthwhile and rewarding endeavor that directly supports your gut health and overall well-being.

Visit a resource for making yogurt at home.

Frequently Asked Questions

Is homemade yogurt safer than store-bought?

Yes, homemade yogurt can be safer as long as proper hygiene and temperature controls are followed. It eliminates the risk of consuming potentially harmful preservatives and additives often found in commercially processed products.

Does fermentation time affect the healthiness of homemade yogurt?

Yes, a longer fermentation time can result in a tangier flavor and a higher probiotic count. Some enthusiasts ferment for 24 hours to maximize the beneficial bacteria content.

Can I use store-bought yogurt as a starter for homemade yogurt?

Yes, you can. Use a high-quality, plain, unsweetened yogurt that contains 'live and active cultures' listed on the label. A few tablespoons are usually enough to start a new batch.

Why is some store-bought yogurt so high in sugar?

Many commercial flavored yogurts add high amounts of sugar and artificial sweeteners to enhance taste and appeal, often masking the tartness of the fermentation process. These added sugars can counteract the health benefits of the yogurt.

Is Greek yogurt healthier than regular yogurt?

Whether Greek yogurt is healthier depends on the brand and preparation. Greek yogurt is strained, resulting in a higher protein content and a thicker texture. However, both homemade and store-bought versions should be checked for added sugars and additives.

How can I thicken my homemade yogurt without additives?

To thicken homemade yogurt naturally, you can strain out some of the whey using a cheesecloth or coffee filter. Alternatively, using a higher-fat milk and ensuring a stable fermentation temperature can also result in a thicker consistency.

What are the health benefits of homemade yogurt for gut health?

Homemade yogurt is rich in live probiotics, which can help replenish healthy gut bacteria. This can lead to improved digestion, enhanced immune function, and a more balanced gut microbiome.