How to Identify Yogurt with Live Cultures
Finding yogurt with beneficial live cultures can be straightforward if you know what to look for on the label. Many products undergo a heat-treatment process after fermentation that kills these cultures, so simply seeing the word 'yogurt' isn't enough.
The 'Live and Active Cultures' (LAC) Seal
The easiest way to spot a product with a high concentration of live cultures is to look for the LAC seal. This voluntary seal indicates that the manufacturer has certified their yogurt contains at least 100 million live and active cultures per gram at the time of production. This is a reliable sign that the yogurt is rich in these beneficial bacteria. However, since the seal is voluntary, its absence does not automatically mean the yogurt lacks live cultures. Some manufacturers choose not to participate in the program.
Reading the Ingredient List
For yogurts without the LAC seal, scrutinizing the ingredient list is the next best step. Look for specific bacterial strains listed, such as:
- Lactobacillus bulgaricus
- Streptococcus thermophilus
- Lactobacillus acidophilus
- Bifidobacterium
- Lactobacillus casei
The presence of these names confirms the product contains live cultures. It's also important to check for phrases like "contains live and active cultures" on the packaging. Yogurts labeled as "heat-treated after fermentation" will not contain live cultures, so be sure to avoid these if your goal is probiotic intake.
Types of Yogurt and Fermented Dairy with Live Cultures
While many yogurts contain live cultures, the count and variety can differ based on the product. Here are some of the most common types:
Regular Yogurt
To be called yogurt in the U.S., a refrigerated product must be made with the starter cultures Streptococcus thermophilus and Lactobacillus bulgaricus. As long as it is not heat-treated after fermentation, these cultures will be alive and active, contributing to gut health. Plain, unflavored varieties are often the best choice as they contain less added sugar, which can be detrimental to gut bacteria.
Greek Yogurt
Greek yogurt is strained to remove liquid whey, resulting in a thicker, tangier product with a higher protein content. Despite claims that straining removes probiotics, evidence suggests Greek yogurt often contains a high number of live cultures. Just as with regular yogurt, you must check the label for confirmation.
Icelandic Skyr
This thick, high-protein cultured dairy product is made with Icelandic bacterial cultures and is a great source of live bacteria. Skyr’s production process is similar to yogurt, but uses more milk, resulting in an even denser texture.
French Yogurt
French-style yogurt is pot-set, meaning it is fermented directly in the individual container. This process creates a uniquely firm texture while retaining the benefits of its starter cultures, typically L. bulgaricus and S. thermophilus.
Kefir
Often found in the yogurt aisle, kefir is a fermented milk drink with a thinner consistency and more tangy flavor than yogurt. It is frequently touted for containing a wider diversity and higher number of live cultures and yeasts than yogurt, with some varieties offering up to 61 different strains. This makes it an excellent choice for a broader spectrum of microbial exposure.
Non-Dairy and Lactose-Free Yogurts
For those who are lactose intolerant or follow a vegan diet, many dairy-free alternatives made from coconut, almond, or oat milk are available. These are often fermented with the same live cultures used in dairy yogurts, but always check the label to ensure they contain the active cultures you are looking for. Lactose-free yogurts made from dairy milk also contain live cultures and are often easier to digest for those with sensitivity.
Live Cultures vs. Probiotics
It's important to understand the distinction between these two terms. All probiotics are live cultures, but not all live cultures qualify as probiotics. The term 'probiotic' is defined by the FAO/WHO as “live microorganisms which when administered in adequate amounts confer a health benefit on the host”. In yogurt, the standard starter cultures L. bulgaricus and S. thermophilus contribute to fermentation but may not meet the criteria for a quantified health benefit. Some products add specific probiotic strains with documented benefits and list them on the label. Both types are beneficial for general gut health, but those looking for targeted probiotic effects should specifically seek out products with added, researched strains.
Comparison Table: Yogurts with Live Cultures
| Feature | Regular Yogurt | Greek Yogurt | Icelandic Skyr | Kefir | Non-Dairy Yogurt |
|---|---|---|---|---|---|
| Consistency | Smooth and creamy | Thick, strained | Very thick, creamy | Thin, drinkable | Varies (coconut, almond, oat) |
| Protein Content | Moderate | High (due to straining) | Very high | Moderate | Varies |
| Live Cultures | Contains standard starters (S. thermophilus, L. bulgaricus) if not heat-treated. | Often contains high counts; check label. | Contains standard cultures plus Icelandic strains. | High diversity and quantity of cultures and yeasts. | Often fermented with similar strains; check label. |
| Flavor | Mild and slightly tart | Tangy and tart | Sour and tart | Tangy and fizzy | Varies (coconut, almond) |
| Best Use | Smoothies, toppings, cooking | Parfaits, dips, high-protein snack | High-protein meals, snacking | Drinks, smoothies, dressings | Vegan/lactose-free substitute for regular yogurt |
Conclusion
Finding what kind of yogurt has live cultures in it requires a little label detective work, but it is well worth the effort for those prioritizing gut health. Look for the LAC seal, read the ingredients for specific bacterial strains, and avoid heat-treated products. Whether you prefer the creamy texture of Greek yogurt, the drinkable convenience of kefir, or a plant-based alternative, a wide variety of options are available to help you incorporate these beneficial microorganisms into your diet. Ultimately, the best choice depends on your personal taste and dietary needs, but an informed shopper can ensure they get the probiotic benefits they seek. A great place to start is by choosing plain, unsweetened varieties and adding your own healthy toppings.
Visit the International Probiotics Association for more resources on probiotics and gut health.
