Nutritional confusion in the shopping aisle
November 27, 2023 7:11 PM Subscribe
How do I pick the best yogurt and protein bar for me given all the conflicting messages about nutrition and marketing?
I eat nothing but a cup of plain yogurt for breakfast every morning so this is a pretty major item that I buy every week. I am on a weight-loss diet and trying hard to shed the last few stubborn pounds.
I have been unable to settle on a brand. I don't live in the U.S. so some US brands may be unavailable here. Fage is too expensive and I can only afford Chobani if there is some kind of sale going on. Right now, due to budget limitations, I'm trying to choose between an Australian brand (Farmer's Union Greek Style Plain) and a non-fat local brand. The problem with the non-fat brand is that it contains stabilizers, probably to improve the texture in the absence of fat. The Farmer's Union is richer and has saturated fat because it has cream in it but has no nasty added ingredients.
I've been googling it but there seems to be conflicting messages about whether dairy fat is really bad for you. Stabilizers can't possibly be good for you but the low-fat is easier to fit into my diet calories-wise and it doesn't make my saturated fat intake shoot up (I also eat cheese some days). The Farmer's Union certainly tastes better and I suspect the fat may keep me full longer given that it's all I eat for breakfast, reducing my chances of snacking (the non-fat is not filling) but will it be bad for me?
I should note that I don't eat much meat and most of the fat in my diet comes from nuts, eggs and a little extra virgin olive oil besides the yogurt and cheese. Intake seems a little high (possibly because I cut down on carbs) but they're all from good sources and I'm still under my calorie budget of 1200 calories. I don't drink milk. Most of my food is home-cooked and doesn't come in packages.
I have the same problem with protein bars. I have no time to eat dinner once a week due to schedule reasons so I thought I'll buy a protein bar to tide me over until I can get home and have a very late light dinner. When I went to the supermarket aisle, I was confronted by such a profusion of expensive colorful brands that I left without buying anything. The thought of having to compare all their calories, protein, additives and sugar content etc. was just too overwhelming.
Do you have any advice given that public health messages keep changing? Low-fat everything was popular now the pendulum has swung the other way. I still remember when everyone obediently ate awful-tasting margarine instead of real butter.
How do I cut through the marketing hype and pick the right product?
I eat nothing but a cup of plain yogurt for breakfast every morning so this is a pretty major item that I buy every week. I am on a weight-loss diet and trying hard to shed the last few stubborn pounds.
I have been unable to settle on a brand. I don't live in the U.S. so some US brands may be unavailable here. Fage is too expensive and I can only afford Chobani if there is some kind of sale going on. Right now, due to budget limitations, I'm trying to choose between an Australian brand (Farmer's Union Greek Style Plain) and a non-fat local brand. The problem with the non-fat brand is that it contains stabilizers, probably to improve the texture in the absence of fat. The Farmer's Union is richer and has saturated fat because it has cream in it but has no nasty added ingredients.
I've been googling it but there seems to be conflicting messages about whether dairy fat is really bad for you. Stabilizers can't possibly be good for you but the low-fat is easier to fit into my diet calories-wise and it doesn't make my saturated fat intake shoot up (I also eat cheese some days). The Farmer's Union certainly tastes better and I suspect the fat may keep me full longer given that it's all I eat for breakfast, reducing my chances of snacking (the non-fat is not filling) but will it be bad for me?
I should note that I don't eat much meat and most of the fat in my diet comes from nuts, eggs and a little extra virgin olive oil besides the yogurt and cheese. Intake seems a little high (possibly because I cut down on carbs) but they're all from good sources and I'm still under my calorie budget of 1200 calories. I don't drink milk. Most of my food is home-cooked and doesn't come in packages.
I have the same problem with protein bars. I have no time to eat dinner once a week due to schedule reasons so I thought I'll buy a protein bar to tide me over until I can get home and have a very late light dinner. When I went to the supermarket aisle, I was confronted by such a profusion of expensive colorful brands that I left without buying anything. The thought of having to compare all their calories, protein, additives and sugar content etc. was just too overwhelming.
Do you have any advice given that public health messages keep changing? Low-fat everything was popular now the pendulum has swung the other way. I still remember when everyone obediently ate awful-tasting margarine instead of real butter.
How do I cut through the marketing hype and pick the right product?
Response by poster: corey flood: The manufacturer just states cryptically "Permitted Stabilizer" after milk solids (whatever that is, it doesn't sound very natural, there is no "milk" in the ingredients list) so it could be anything. The low-fat from the same manufacturer states something like "Less Sugar" prominently on the packaging but when you read the ingredients list, sucrose is the second ingredient after "milk solids"...
Manufacturers are just really sneaky when it comes to deceptive packaging and ingredients list, coming up with all sorts of terms to disguise dubious ingredients.
posted by whitelotus at 7:34 PM on November 27, 2023
Manufacturers are just really sneaky when it comes to deceptive packaging and ingredients list, coming up with all sorts of terms to disguise dubious ingredients.
posted by whitelotus at 7:34 PM on November 27, 2023
I can't talk to the concept of "what yogurt is considered healthy" these days, but if you are concerned about additives, etc., just make your own. It's amazingly easy. As a mid 20-year olds we made our own with masses of Carnation powdered milk. Use some organic milk instead, and it will be better and you control what's in it.
posted by Windopaene at 8:07 PM on November 27, 2023 [1 favorite]
posted by Windopaene at 8:07 PM on November 27, 2023 [1 favorite]
Response by poster: Windopaene: I don't own my own apartment and share the kitchen, including the refrigerator so I have limited kitchen access time and space-wise. The refrigerator is also wonky (not cool enough) and the owner won't replace it so making my own is impossible. Things are always going moldy ahead of time.
posted by whitelotus at 8:12 PM on November 27, 2023
posted by whitelotus at 8:12 PM on November 27, 2023
If this is a short term thing, I would control for the main factor: what food is likely to help me manage my calorie intake best. To me it sounds like the Farmer’s one, since you say the other doesn’t fill you up. You can reevaluate food choices later if your priorities change.
posted by samthemander at 8:27 PM on November 27, 2023 [4 favorites]
posted by samthemander at 8:27 PM on November 27, 2023 [4 favorites]
For both the yoghurt and the protein bar:
you want fats and protein, and as little refined sugar as possible. (Low sugar is better for you than low fat.)
Avoid products containing saccharin and other artificial sweeteners, there is a growing body of evidence that these wreak havoc on your metabolism in ways that increase the risk of developing type 2 diabetes.
posted by chariot pulled by cassowaries at 8:42 PM on November 27, 2023 [2 favorites]
you want fats and protein, and as little refined sugar as possible. (Low sugar is better for you than low fat.)
Avoid products containing saccharin and other artificial sweeteners, there is a growing body of evidence that these wreak havoc on your metabolism in ways that increase the risk of developing type 2 diabetes.
posted by chariot pulled by cassowaries at 8:42 PM on November 27, 2023 [2 favorites]
Given that you are comfortably meeting your daily calorie goal, I would opt for the Farmer's Union because it tastes better and keeps you feeling full for longer.
posted by metahawk at 9:14 PM on November 27, 2023 [5 favorites]
posted by metahawk at 9:14 PM on November 27, 2023 [5 favorites]
Both my doctor and my personal trainer have told me that calcium is fat soluble so if you are eating yogurt with no fat you are missing out on half the reason people eat yogurt.
posted by jacquilynne at 5:02 AM on November 28, 2023 [3 favorites]
posted by jacquilynne at 5:02 AM on November 28, 2023 [3 favorites]
Harvard Health's 2019 website says :
"More recently, however, research has suggested that dairy need not be stripped of its fat. Some studies have indicated full-fat sources may not play a role in cardiovascular-related deaths, and might even be protective in some cases."
In general, a healthy person can safely have 20g of saturated fat per 2000 calories per day. If you're eating 1200 calories, you can safely have 12g of saturated fat per 1200 calories per day. A cup of full-fat yogurt has about 4.5g of saturated fat (but, per the above, perhaps dairy does not need to be included in this rule). Two ounces of cheddar cheese has about 12g of saturated fat.
I would eat the full-fat yogurt and would skip the yogurt that has the nasty ingredients, even if it meant that I might need to up my daily calories a bit (maybe to 1300?) and, therefore, lose weight a bit slower.
If you have access to Clif Bars, I recommend them.
posted by SageTrail at 6:13 AM on November 28, 2023 [2 favorites]
"More recently, however, research has suggested that dairy need not be stripped of its fat. Some studies have indicated full-fat sources may not play a role in cardiovascular-related deaths, and might even be protective in some cases."
In general, a healthy person can safely have 20g of saturated fat per 2000 calories per day. If you're eating 1200 calories, you can safely have 12g of saturated fat per 1200 calories per day. A cup of full-fat yogurt has about 4.5g of saturated fat (but, per the above, perhaps dairy does not need to be included in this rule). Two ounces of cheddar cheese has about 12g of saturated fat.
I would eat the full-fat yogurt and would skip the yogurt that has the nasty ingredients, even if it meant that I might need to up my daily calories a bit (maybe to 1300?) and, therefore, lose weight a bit slower.
If you have access to Clif Bars, I recommend them.
posted by SageTrail at 6:13 AM on November 28, 2023 [2 favorites]
Best answer: A quick shopping guide that I've seen is that for high protein snacks (like bars), you want the grams of protein to be at least 10% of the total calories. i.e., if it's is a 150 calorie bar, it should have at least 15 grams of protein to be considered "high protein". That helps narrow down a huge grocery aisle of bars pretty quickly, as most will be well under that threshold.
posted by mcgsa at 7:26 AM on November 28, 2023 [1 favorite]
posted by mcgsa at 7:26 AM on November 28, 2023 [1 favorite]
The only clear rule is to limit sugar. One way of limiting sugar is to eat food that is less sweet. But if you prefer not to do that, consume artificial sweeteners; the best available evidence is that they are fine. Everything else is unclear. And yes, the evidence on dairy fat is mixed - again, mixed.
But you're talking about a little bit of yogurt daily and a once-a-week protein bar. That's a tiny portion of your diet: Just don't worry about it.
posted by Mr.Know-it-some at 7:55 AM on November 28, 2023 [2 favorites]
But you're talking about a little bit of yogurt daily and a once-a-week protein bar. That's a tiny portion of your diet: Just don't worry about it.
posted by Mr.Know-it-some at 7:55 AM on November 28, 2023 [2 favorites]
Best answer: How do I cut through the marketing hype and pick the right product?
Start by focusing on the whole week, and long-term. No one protein bar will change your life in any direction.
Then, start with your priorities within your current diet. For example, if your overall diet is higher in sugars, look for options lower in sugar. Otherwise, maybe this protein bar is the one time in your week you want a sweet taste.
Decide on what you think about stabilizers and artificial sweeteners. I don’t do the latter because one gives me migraines, and sugar alcohols upset my stomach, so I opted to avoid all of them. I also hate the taste of stevia. So for me, my protein bar of choice contains dates, egg, and nuts. My diet is generally fairly low in fat so I get Greek yogurt that’s got some fat, but I only get plain. I’m not hugely opposed to stabilizers but if I can avoid them I do. If they are on sale I’ll have them. I’m in this for the long haul and I have more than one priority.
THEN, and this is the key part, observe your feelings after you eat. Does the yogurt leave you satisfied? Great. Do you find it’s making you have cravings? Maybe go up in fat.
Same with the protein bar. See my choice of bar, above? If I eat that before 6 pm, it sets off a sugar-drop cycle (as do just dates, for me.). So I reserve it for nights I’m working late or running around (mostly…some days I am hungrier than others.) But for me avoiding the sweeteners in the other ones is worth the restricted times.
posted by warriorqueen at 8:10 AM on November 28, 2023 [2 favorites]
Start by focusing on the whole week, and long-term. No one protein bar will change your life in any direction.
Then, start with your priorities within your current diet. For example, if your overall diet is higher in sugars, look for options lower in sugar. Otherwise, maybe this protein bar is the one time in your week you want a sweet taste.
Decide on what you think about stabilizers and artificial sweeteners. I don’t do the latter because one gives me migraines, and sugar alcohols upset my stomach, so I opted to avoid all of them. I also hate the taste of stevia. So for me, my protein bar of choice contains dates, egg, and nuts. My diet is generally fairly low in fat so I get Greek yogurt that’s got some fat, but I only get plain. I’m not hugely opposed to stabilizers but if I can avoid them I do. If they are on sale I’ll have them. I’m in this for the long haul and I have more than one priority.
THEN, and this is the key part, observe your feelings after you eat. Does the yogurt leave you satisfied? Great. Do you find it’s making you have cravings? Maybe go up in fat.
Same with the protein bar. See my choice of bar, above? If I eat that before 6 pm, it sets off a sugar-drop cycle (as do just dates, for me.). So I reserve it for nights I’m working late or running around (mostly…some days I am hungrier than others.) But for me avoiding the sweeteners in the other ones is worth the restricted times.
posted by warriorqueen at 8:10 AM on November 28, 2023 [2 favorites]
Best answer: Instead of buying commercial protein bars, you can buy some nuts and dried fruit and put them in a baggie. That way, you don't have to worry about weird ingredients. And then don't fret about protein percentages or sugar (unless you have a medical condition that means you have to be careful with dried fruit). If you are getting enough calories and you aren't just eating junk, you are getting enough protein. One thing that most people who care about nutrition will say even when they disagree about everything else is that the less processed the food you eat, the better. Protein bars are super convenient, but as you've noticed, they can be full of junk.
Trader Joe's used to sell individual single-serving bags of almonds. I don't know if they still do.
posted by FencingGal at 8:32 AM on November 28, 2023 [2 favorites]
Trader Joe's used to sell individual single-serving bags of almonds. I don't know if they still do.
posted by FencingGal at 8:32 AM on November 28, 2023 [2 favorites]
Caveat of IANYRD...
1. Weight loss is complex! Your actual calorie needs to continue to lose weight may be a little higher than 1200kcal depending on your activity level and other factors. Bodies are complicated, you might want to find a dietitian/dietician/RD who can help you with that, or with clarifying your weight-and-health goals.
2. Echoing points above, research is changing and how each of us metabolizes dietary saturated fat is based on genetics, lifestyle, etc. If you feel you have space to add a small amount, that's okay, try it, and see what happens. Public health guidance is deliberately broad to cover a lot of the general public but nutrition research is constantly being updated to be more equitable and representative or to reflect better research techniques. Showing causation vs correlation in nutrition research is EXTREMELY difficult. We have a long way to go! In short, something with minimal ingredients might feel the most comfortable for you right now. I like the generic version of Larabars, which come in many many flavors. I'm not so familiar with the savory options, but roasted beans/soya beans would fit a similar nutritional profile and function. You might have access to them at an Asian grocery store or online, and they're available in bulk or in single serve packets. I like the unsalted or lightly salted ones. I also love to nosh on a packet of peanut butter crackers (Lance is a local brand to me). Similar nutritional profile to a protein bar and a lunchbox & playground staple in my house.
3. Low sugar doesn't mean no sugar. In the US, "reduced" means 25-30% less than the "regular" amount regarding sodium, sugar, and fat. Labeling requirements may be different where you live. Yes, sugar might be the second ingredient in the yog(h)urt/bar but that's listed by weight and without knowing their recipe it's hard to know exactly how many grams of sugar were added relative to, say, the lactose naturally present in yog(h)urt or in oats or what have you. And generally speaking, yes, stabilizers are there for a number of reasons including to mimic the texture of full-fat or to improve shelf life and stability (yay reduction of food waste!).
Are reduced fat yogurts an option for you? You can try them and see if you like it as a mid-tier choice between nonfat and full fat. You may find adding a handful of fruits, veg, or nuts to add some fiber to your cup of yogurt might also have some benefit.
posted by OhHaieThere at 1:09 PM on November 28, 2023 [1 favorite]
1. Weight loss is complex! Your actual calorie needs to continue to lose weight may be a little higher than 1200kcal depending on your activity level and other factors. Bodies are complicated, you might want to find a dietitian/dietician/RD who can help you with that, or with clarifying your weight-and-health goals.
2. Echoing points above, research is changing and how each of us metabolizes dietary saturated fat is based on genetics, lifestyle, etc. If you feel you have space to add a small amount, that's okay, try it, and see what happens. Public health guidance is deliberately broad to cover a lot of the general public but nutrition research is constantly being updated to be more equitable and representative or to reflect better research techniques. Showing causation vs correlation in nutrition research is EXTREMELY difficult. We have a long way to go! In short, something with minimal ingredients might feel the most comfortable for you right now. I like the generic version of Larabars, which come in many many flavors. I'm not so familiar with the savory options, but roasted beans/soya beans would fit a similar nutritional profile and function. You might have access to them at an Asian grocery store or online, and they're available in bulk or in single serve packets. I like the unsalted or lightly salted ones. I also love to nosh on a packet of peanut butter crackers (Lance is a local brand to me). Similar nutritional profile to a protein bar and a lunchbox & playground staple in my house.
3. Low sugar doesn't mean no sugar. In the US, "reduced" means 25-30% less than the "regular" amount regarding sodium, sugar, and fat. Labeling requirements may be different where you live. Yes, sugar might be the second ingredient in the yog(h)urt/bar but that's listed by weight and without knowing their recipe it's hard to know exactly how many grams of sugar were added relative to, say, the lactose naturally present in yog(h)urt or in oats or what have you. And generally speaking, yes, stabilizers are there for a number of reasons including to mimic the texture of full-fat or to improve shelf life and stability (yay reduction of food waste!).
Are reduced fat yogurts an option for you? You can try them and see if you like it as a mid-tier choice between nonfat and full fat. You may find adding a handful of fruits, veg, or nuts to add some fiber to your cup of yogurt might also have some benefit.
posted by OhHaieThere at 1:09 PM on November 28, 2023 [1 favorite]
Response by poster: Thanks to everyone who answered. It seems that sugar and other ingredients go up as fat goes down. I may go for the nut option suggested by FencingGal though I will have to be careful to keep under 1.5 ounces of nuts per day in order not to bust calorie as well as fat limits.
posted by whitelotus at 6:40 PM on November 29, 2023
posted by whitelotus at 6:40 PM on November 29, 2023
I would recommend the Jalna Greek style yoghurt or the Woolworths dupe of this.
Could it be worth considering pairing the yoghurt with something like porridge or muesli?
posted by kinddieserzeit at 10:21 PM on November 29, 2023
Could it be worth considering pairing the yoghurt with something like porridge or muesli?
posted by kinddieserzeit at 10:21 PM on November 29, 2023
Response by poster: kinddieserzeit: I'm on a low-carb diet so I no longer eat oatmeal or muesli.
posted by whitelotus at 5:43 PM on November 30, 2023
posted by whitelotus at 5:43 PM on November 30, 2023
there seems to be conflicting messages about whether dairy fat is really bad for you.
Are Low-Fat Dairy Products Really Healthier?
For decades, experts have said that less is more when it comes to dairy fat and health. But recent research has called this into question. [gift link to New NY Times article]
posted by Mr.Know-it-some at 10:55 AM on December 8, 2023
Are Low-Fat Dairy Products Really Healthier?
For decades, experts have said that less is more when it comes to dairy fat and health. But recent research has called this into question. [gift link to New NY Times article]
posted by Mr.Know-it-some at 10:55 AM on December 8, 2023
You are not logged in, either login or create an account to post comments
Well…it depends on what the stabilizers are made of and what your specific dietary needs are. They could be pectin (soluble plant fiber), gelatin (protein), carrageenan (seaweed, but some people are sensitive to its digestive effects), or a starch of some kind. You are absolutely wise to be aware that we are constantly bombarded with conflicting marketing messages, but I wouldn’t worry too much about the stabilizers unless you have a health issue that precludes you from eating a specific ingredient. “Additives of any kind are always bad for you” is another unhelpful marketing message.
posted by corey flood at 7:20 PM on November 27, 2023 [4 favorites]