What are Live and Active Cultures?
Live and active cultures are beneficial microorganisms, often referred to as probiotics, that are added to dairy and plant-based milks to ferment them into yogurt. By law, for a product to be called yogurt in the U.S., it must be made with the starter cultures Lactobacillus bulgaricus and Streptococcus thermophilus. However, these traditional starter cultures can be killed by heat treatment (pasteurization) after fermentation, which extends the product's shelf life. Yogurt that undergoes this process will not offer probiotic benefits. Brands that market themselves as having probiotic benefits typically add additional, clinically studied strains of bacteria like Bifidobacterium or other strains of Lactobacillus.
How to Identify Yogurt with Live Cultures
The LAC Seal
One of the most reliable methods is to look for the voluntary “Live and Active Cultures” (LAC) seal on the packaging. This seal is managed by the IDFA and guarantees the refrigerated yogurt contained at least 100 million cultures per gram at the time of manufacture. While this is a strong indicator, some products with live cultures may not carry the seal, as its use is optional.
Check the Ingredients List
In the absence of a seal, scrutinize the ingredients list. Manufacturers of yogurt with beneficial probiotics often list the specific bacterial strains used. Look for names such as:
- Lactobacillus acidophilus
- Bifidobacterium animalis
- Lactobacillus casei
- Lactobacillus rhamnosus
Avoid Heat-Treated Products
Be cautious with heat-treated or pasteurized yogurt products, especially some frozen yogurts, as this process eliminates the live cultures. The label will often state if it was heat-treated after culturing, though this is less common with refrigerated varieties.
Brands That Feature Live and Active Cultures
Many popular brands are well-known for including live cultures in their products. These often include:
- Activia: Known for their specific strain of Bifidobacterium animalis lactis DN-173 010, which is clinically studied for improving digestive comfort.
- Chobani: This brand of Greek yogurt contains multiple beneficial strains, such as Lactobacillus acidophilus and L. rhamnosus.
- Fage: Famous for its thick Greek yogurt, Fage includes a variety of beneficial cultures including Lactobacillus and Bifidobacterium strains.
- Siggi's: This Icelandic-style skyr is high in protein and lists multiple active cultures on its label.
- Stonyfield: Offering both regular and Greek yogurt, this organic brand is noted for its live and active cultures.
- Yoplait: A widely available brand, all Yoplait yogurts contain live and active cultures, including L. bulgaricus and S. thermophilus.
Dairy-Free Yogurt with Live Cultures
For those who are lactose intolerant or follow a vegan diet, many dairy-free alternatives now contain live and active cultures. Common bases include coconut, almond, and soy milk. Brands to look for include:
- Cocojune: A popular coconut-based yogurt that includes vegan probiotic strains.
- Forager Project: Offers a cashewmilk-based yogurt with live cultures.
- Kite Hill: Provides a Greek-style yogurt made from almond milk that contains live cultures.
Choosing the Right Yogurt: A Comparison
| Yogurt Type | Texture | Protein Content | Added Sugar Risk | Typical Probiotic Content |
|---|---|---|---|---|
| Regular | Creamy, smooth | Moderate | Medium to High (especially flavored) | Varies, check label for additional strains beyond starters |
| Greek | Thick, rich | High | Low (plain), High (flavored) | Often higher levels and variety due to straining and added cultures |
| Icelandic (Skyr) | Very thick, dense | High | Low (plain), Medium (flavored) | High levels of live and active cultures |
| Dairy-Free | Varies by base (coconut, almond, etc.) | Varies, can be lower | Low (unsweetened), High (flavored) | Contains vegan-friendly live cultures, specified on label |
The Health Benefits of Live Cultures
Incorporating yogurt with live and active cultures into your diet can offer significant health advantages beyond its nutritional value. These beneficial microbes play a crucial role in maintaining a healthy gut microbiome. Key benefits include:
- Improved Digestive Health: Probiotics aid in the breakdown of food and can help manage symptoms of digestive issues like bloating, gas, and constipation.
- Enhanced Immune Function: A significant portion of the immune system resides in the gut, and probiotics can help strengthen it.
- Better Nutrient Absorption: Healthy gut flora improves the absorption of certain vitamins and minerals from your food.
Conclusion
Navigating the yogurt aisle can be confusing, but identifying yogurts with beneficial live and active cultures is straightforward once you know what to look for. By prioritizing brands that carry the LAC seal or explicitly list specific probiotic strains, you can make an informed choice that supports your digestive health. Choosing plain, unsweetened varieties is often the best strategy to maximize the benefits and minimize the sugar intake. Ultimately, a probiotic-rich diet, including yogurt, is a simple and effective way to nourish your gut microbiome. For more information, visit WebMD's guide to yogurt health benefits.
