What Type of Yogurt Has Active Cultures? Your Essential Guide

According to a 2021 consumer survey, a quarter of all consumers cite digestive and gut health as a top desired benefit from food products. This makes knowing what type of yogurt has active cultures a top priority for those seeking to incorporate beneficial bacteria into their diet for improved wellness.

Quick Summary

Identify yogurts with live and active cultures by checking product labels for specific seals and ingredients. This ensures you receive the maximum probiotic benefits for your digestive system, immune support, and overall health.

Key Points

• Check the Label: Always look for the "Live & Active Cultures (LAC)" seal or a list of specific bacterial strains to ensure the yogurt contains beneficial microbes.

• Avoid Heat-Treated Products: Some yogurts are heat-treated after fermentation, which kills the live cultures. Ensure the label confirms they are still active for probiotic benefits.

• Common Types with Cultures: Regular, Greek, and Icelandic (Skyr) yogurts, along with Kefir and fortified non-dairy versions, can all contain active cultures.

• Focus on Low-Sugar Options: For optimal health, choose plain yogurt varieties and add your own healthy toppings to control sugar intake, which can counteract probiotic benefits.

• Understand Health Benefits: Consuming live cultures supports digestive health, aids lactose digestion, and boosts the immune system by balancing the gut microbiome.

How to Identify Yogurt with Live Cultures

Identifying yogurt with beneficial, live bacteria can be a simple process if you know what to look for. Not all yogurts found in the refrigerated aisle contain these active cultures. Post-fermentation heat treatment, sometimes used for extending shelf life, can kill the beneficial bacteria. The following steps will help you determine if a product has active cultures:

• Look for the Live & Active Cultures (LAC) Seal: The International Dairy Foods Association (IDFA) and the National Yogurt Association (NYA) offer a voluntary certification seal for manufacturers whose refrigerated products contain at least 100 million live bacteria per gram at the time of manufacture. This is a reliable indicator that the yogurt contains a significant amount of beneficial microbes.
• Check the Ingredient List: Even if a product does not carry the official LAC seal, it may still contain active cultures. Reading the ingredient list is crucial. Look for common bacterial strains such as Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus rhamnosus, Bifidobacterium, and the necessary yogurt-starters, Lactobacillus bulgaricus and Streptococcus thermophilus.
• Be Wary of Heat-Treated Products: Some manufacturers heat-treat yogurt after the fermentation process. While this extends the shelf life, it also kills the good bacteria. The label should clearly state if the yogurt has been heat-treated. Always prioritize non-heat-treated options for the full probiotic benefit.
• Consider Freshness: The quantity of live cultures can diminish over time. Always check the expiration date and choose the freshest product available to maximize the bacterial count.

Types of Yogurt Containing Active Cultures

Many different styles of yogurt can be excellent sources of active cultures. The key is to check the label, as probiotic content can vary widely between brands. Here are some of the most common types:

• Regular Yogurt: The standard yogurt is made by fermenting milk and can be a great source of active cultures. Brands like Stonyfield, Dannon, and Chobani often carry a seal guaranteeing live cultures.
• Greek Yogurt: This is regular yogurt that has been strained to remove excess whey, resulting in a thicker, tangier product with higher protein content. Many Greek yogurt brands contain live and active cultures, including FAGE and Siggi's.
• Icelandic Skyr: Similar to Greek yogurt, skyr is strained for a very thick consistency and is packed with protein. Brands like Siggi's and Icelandic Provisions offer versions with billions of live probiotics.
• Kefir: A fermented, drinkable dairy product, kefir is a potent source of diverse probiotics and yeasts. It is often cited as a powerhouse for gut health, containing a wider variety of beneficial bacteria than many traditional yogurts.
• Non-Dairy Yogurt: Plant-based yogurts made from alternatives like almond, coconut, soy, or cashew milk can also contain live cultures. For vegan or lactose-intolerant individuals, it is crucial to check the label for added cultures, as they are not inherent to the base ingredient.

Greek vs. Regular Yogurt: Live Cultures and Nutrition

While both Greek and regular yogurt can be sources of active cultures, their nutritional profiles and textures differ due to their production methods. The straining process for Greek yogurt impacts its final composition.

Feature	Greek Yogurt	Regular Yogurt
Texture	Thicker and creamier due to straining to remove whey.	Smoother and thinner, with a looser consistency.
Protein	Significantly higher, often double that of regular yogurt.	Contains a moderate amount of protein.
Sugar	Generally lower in sugar because the straining process removes some lactose.	Higher sugar content than Greek yogurt, depending on additions.
Calcium	Typically contains less calcium, as some is lost with the whey.	Higher in calcium, an important mineral for bone health.
Probiotics	Can contain billions of active cultures, depending on the brand and process.	Contains active cultures, though quantity and diversity vary by brand.

Health Benefits of Live Cultures

Consuming yogurt with live and active cultures offers a variety of potential health benefits, primarily centered around supporting the gut microbiome.

• Supports Digestive Health: The probiotics in yogurt aid in creating a balanced gut microbiome, which is vital for efficient digestion and can alleviate symptoms associated with gastrointestinal issues like diarrhea and constipation. Specific strains like Bifidobacterium have shown promise in improving symptoms of Irritable Bowel Syndrome (IBS).
• Aids Lactose Digestion: For individuals with mild lactose intolerance, the live cultures in yogurt produce lactase, an enzyme that helps break down lactose. This makes yogurt much easier to digest than other dairy products.
• Boosts Immune System: A healthy gut is strongly linked to a robust immune system. The beneficial microbes in yogurt can bolster the body's natural defenses, protect against harmful organisms, and reduce inflammation.
• Contributes to Overall Nutrition: Beyond probiotics, yogurt provides a rich source of essential nutrients like protein, calcium, potassium, phosphorus, and B vitamins, particularly vitamin B12.

Tips for Choosing the Best Yogurt

With so many options available, making an informed choice is essential. Beyond just checking for active cultures, consider these additional tips to select the best yogurt for your health needs.

1. Prioritize Plain or Low-Sugar Varieties: Many flavored yogurts are loaded with added sugars, which can negate the health benefits of the active cultures. Opt for plain yogurt and add your own fresh fruit, nuts, or a small amount of natural sweetener like honey or maple syrup to control the sugar content.
2. Verify Probiotic Strains: Some yogurts contain only the minimum required starter cultures. For targeted health benefits, look for brands that list additional probiotic strains, such as Lactobacillus casei or Bifidobacterium.
3. Mind the Expiration Date: The freshness of the yogurt directly impacts the number of live cultures it contains. A fresher product will have a higher concentration of beneficial bacteria.
4. Explore Non-Dairy Options: If you are lactose intolerant or vegan, remember that many plant-based yogurts are fortified with live and active cultures. Always check the label to ensure they have been added.
5. Understand Cooking Limitations: When using yogurt with active cultures in cooking, be aware that heat will kill the probiotics. To reap the benefits, use yogurt in no-cook recipes or add it after the cooking process is complete.

Conclusion

Knowing what type of yogurt has active cultures empowers you to make informed decisions for your health. While many yogurt types—including regular, Greek, and Icelandic—contain these beneficial microbes, it is critical to read the label for the Live & Active Cultures (LAC) seal or specific bacterial strains. Avoid heat-treated products to ensure the bacteria are still alive and capable of supporting your gut health. For maximum benefits, choose plain or low-sugar options and consume them fresh. By actively seeking out yogurts with live cultures, you can easily incorporate this nutrient-dense, probiotic-rich food into your daily diet. For more information on the LAC seal, visit the official IDFA website: Live & Active Cultures Seal (idfa.org).

Frequently Asked Questions

Is all yogurt made with live cultures?

All yogurt is initially made with live cultures for the fermentation process. However, some manufacturers heat-treat the yogurt after fermentation to extend shelf life, which kills the beneficial bacteria. Always check the label to ensure the cultures are still active when you purchase the product.

Does frozen yogurt contain active cultures?

While some frozen yogurt products may claim to contain active cultures, the levels are generally much lower than in refrigerated yogurt. The IDFA's LAC seal for frozen yogurt only requires 10 million cultures per gram at the time of manufacture, compared to 100 million for refrigerated varieties.

What is the Live & Active Cultures (LAC) seal?

The Live & Active Cultures (LAC) seal is a voluntary certification program from the International Dairy Foods Association (IDFA). It assures consumers that a refrigerated product contained at least 100 million live and active cultures per gram at the time of manufacture.

What are the common types of beneficial bacteria found in yogurt?

The most common bacteria are Lactobacillus bulgaricus and Streptococcus thermophilus, which are required for a product to be called yogurt. Other beneficial probiotic strains frequently added include Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium.

Is Greek yogurt or regular yogurt better for probiotics?

Both Greek and regular yogurt can contain active cultures and are healthy choices. Greek yogurt has more protein and less sugar, while regular yogurt has more calcium. The probiotic content depends on the brand and processing, so always check the label for live cultures, regardless of the type.

Can I get probiotics from a flavored yogurt?

Yes, many flavored yogurts contain active cultures. However, they often come with significant amounts of added sugar, which can be detrimental to overall health. It is generally recommended to choose plain yogurt and add your own toppings to avoid excessive sugar intake.

How do I know if the cultures are still alive at the time of purchase?

To ensure you are buying the freshest product with the most viable cultures, look for the LAC seal and check the expiration date. The freshness of the product is key, as the bacterial count diminishes over time, even under refrigeration.