The Problem with High-Sugar Yogurt
Many commercially produced yogurt tubes, including popular options like Go-GURT, contain substantial amounts of added sugar, sometimes making them more akin to a dessert than a nutritious snack. While they offer some beneficial nutrients like calcium and protein, the high sugar content can contribute to unhealthy dietary patterns and sugar dependency in children. For example, some varieties of Go-GURT contain 6 grams of added sugar per two-ounce tube. The World Health Organization and other health bodies recommend limiting the intake of added sugars to reduce the risk of health issues such as obesity and tooth decay. Swapping these sugary products for healthier alternatives is a simple but effective step toward improving your family's nutrition.
Healthier Store-Bought Yogurt Options
For parents who prioritize convenience, there are several yogurt options available in stores that contain significantly less added sugar than Go-GURT. The key is to read labels carefully and look for products that specify “no added sugar” or have very low sugar counts.
Plain Greek Yogurt and Skyr
Plain, full-fat Greek yogurt and Icelandic-style Skyr are excellent choices because they are naturally high in protein and healthy fats, which are crucial for a child's brain development. The higher protein content also helps kids feel full and satisfied for longer. Brands like Fage and Siggi's offer plain varieties with no added sugar. While the flavor can be more tart than kids are used to, it's easy to sweeten naturally at home with healthy mix-ins.
Kids' Yogurt with Less Sugar
Some brands specifically offer lower-sugar options designed for children. When shopping, compare the grams of added sugar per serving. A good rule of thumb is to look for options with 4 grams of added sugar or less per serving, as recommended by some nutritionists. This allows kids to enjoy a flavorful snack without the sugar overload. Always check the ingredients list for added fruit juice concentrates or other hidden sweeteners.
Non-Dairy Alternatives
For children with lactose intolerance or dairy allergies, or those following a plant-based diet, many non-dairy yogurts offer a good alternative. Look for options made from almond, soy, or coconut milk that are fortified with calcium and vitamin D. It is important to find plain, unsweetened versions, as some plant-based yogurts can be high in added sugars. Soy yogurt is often a good source of protein among the non-dairy choices.
DIY Homemade Yogurt Tubes: The Best Option
Making your own yogurt tubes is the most effective way to control all ingredients, especially the amount of sugar. You can customize flavors and ensure the highest nutritional quality, all while saving money compared to buying pre-packaged options.
How to Make Them
- Start with the base: Choose a plain, full-fat yogurt (Greek or regular). Plain Greek yogurt works exceptionally well because its thickness makes for a less watery frozen product. For a drinkable consistency, consider using kefir or adding a splash of milk.
- Add your flavor: Blend the yogurt with fresh or frozen fruits. Berries, peaches, mango, and bananas are great choices. For a smoother texture, blend the fruit first. Frozen fruit also helps thicken the mixture.
- Sweeten naturally (optional): If needed, add a small amount of natural sweetener like a drizzle of honey (for children over one year old) or maple syrup. Start with a minimal amount and let your child adjust to less sweet flavors over time.
- Fill the pouches: Use a funnel to pour the yogurt mixture into reusable silicone pouches or disposable freezer tubes. These can be purchased online or at many home goods stores.
- Freeze and store: Freeze the tubes for several hours until solid. They can be packed frozen in a lunchbox, where they will thaw to a creamy consistency by lunchtime, doubling as an ice pack.
Healthy Yogurt Mix-In Ideas
- Berries and Banana: Blend plain yogurt with mixed berries and a ripe banana for a classic, sweet flavor.
- Mango and Pineapple: Create a tropical mix using plain Greek yogurt, mango chunks, and pineapple.
- Pumpkin Spice: Mix plain yogurt with pumpkin puree and a dash of cinnamon and nutmeg.
- Peanut Butter and Jam: Swirl a tablespoon of natural peanut butter and a teaspoon of jam into plain yogurt.
- Hidden Veggie: Sneak in some nutrients by blending plain yogurt with spinach or carrots until smooth.
Comparison Table: Go-GURT vs. Healthy Alternatives
| Feature | Go-GURT (Strawberry) | Plain Greek Yogurt (DIY) | Homemade Yogurt Tubes |
|---|---|---|---|
| Added Sugar (per serving) | ~6g (per 2oz tube) | 0g | Customizable (minimal or none) |
| Protein (per serving) | 2g (per 2oz tube) | ~8-15g (depending on brand/portion) | Varies based on base yogurt |
| Key Nutrients | Calcium, Vitamin D | High protein, calcium, probiotics | High protein, calcium, probiotics |
| Convenience | High (pre-packaged) | Medium (requires mix-ins) | Low-Medium (requires prep time) |
| Cost | Higher per ounce | Variable, can be affordable | Often significantly lower |
| Control over Ingredients | None | High (you add the flavor) | Complete control over ingredients |
Conclusion: Making the Healthier Choice Easy
Choosing a healthy alternative to Go-GURT doesn't mean sacrificing convenience or flavor. By opting for plain Greek yogurt or making your own homemade versions, you can dramatically reduce your child's added sugar intake while boosting their consumption of beneficial protein and probiotics. These healthier options help cultivate a taste for less-sweet foods, setting the stage for lifelong healthy eating habits. With a little bit of planning, homemade yogurt tubes can be just as easy and convenient as their store-bought counterparts, proving that nutritious snacking doesn't have to be complicated.
To find more ideas for healthy snacks for kids, the NHS website is an excellent resource: nhs.uk/healthier-families/food-facts/healthier-snacks/.
Frequently Asked Questions
Q: How can I make plain yogurt more appealing to my kids? A: Start by mixing in a small amount of fruit puree, a tiny drizzle of honey, or natural jam. You can also offer a variety of mix-ins like chopped fruit, granola, or nuts (for older children) and let them customize their own bowl.
Q: What is the difference between regular and Greek yogurt? A: Greek yogurt is strained to remove the liquid whey, resulting in a thicker consistency and a higher concentration of protein. Regular yogurt is thinner and has a milder flavor, but also contains valuable nutrients.
Q: Is it safe to feed Greek yogurt to babies? A: Yes, full-fat Greek yogurt is safe and recommended for babies starting solids around six months. Opt for plain, unsweetened varieties as babies need healthy fats for brain development.
Q: Can I use honey in homemade yogurt tubes? A: Honey should not be given to children under one year old due to the risk of infant botulism. For older children, a small amount of honey can be used as a natural sweetener.
Q: What are the benefits of probiotics in yogurt? A: Probiotics are beneficial bacteria that promote a healthy gut microbiome, which can aid digestion, reduce inflammation, and support a healthy immune system.
Q: How do I store homemade yogurt tubes? A: For immediate use, store them in the refrigerator for up to a week. For longer storage, freeze the sealed tubes. They can last for several months in the freezer and are great for lunchboxes.
Q: What should I look for on the label when buying yogurt for kids? A: Prioritize options with minimal or no added sugars. Look for a seal indicating “Live and Active Cultures” to ensure probiotic benefits and choose full-fat varieties for young children.
Citations
- Go GURT Black Raspberry and Cherry Fat Free Yogurt Tubes. Foodsco.net. https://www.foodsco.net/p/go-gurt-black-raspberry-and-cherry-fat-free-yogurt-tubes/0007047016315
- Best Yogurt for Babies: 6 months to 1 year (& beyond). Element Nutrition Kids. https://www.elementnutritionco.com/best-yogurt-for-babies/
- Find a Healthy Yogurt for Your Kids. Consumer Reports. https://www.consumerreports.org/health/yogurt/find-a-healthy-yogurt-for-your-kids-a8848864413/
- Homemade Gogurts (DIY Yogurt Tubes). Feeding Tiny Bellies. https://feedingtinybellies.com/homemade-gogurts/
- Yogurts vary widely in sugar content, survey shows. Yogurt in Nutrition. https://www.yogurtinnutrition.com/yogurts-vary-widely-in-sugar-content-survey-shows/
- Moore, J. B., Horti, A., & Fielding, B. A. (2018). a comprehensive survey of yogurt products in the major UK .... BMJ Open. https://bmjopen.bmj.com/content/8/8/e021387
- can greek yogurt be given to kids. Frummy Foods. https://www.frummyfoods.com/can-greek-yogurt-be-given-to-kids
- Three-Ingredient Drinkable Yogurt (with options!). Healthy Mama Kris. https://healthymamakris.com/drinkable-yogurt/
- How To Make Yogurt at Home. The Kitchn. https://www.thekitchn.com/how-to-make-yogurt-at-home-cooking-lessons-from-the-kitchn-125070
