There’s a breakfast food out there that’s been marketed for decades as a healthy staple full of good bacteria and nutrients. And in many cases, yes, yogurt can be healthy. But when you load it with sugar, lectin-rich fruit, or lectin-filled nuts, you take away quite a bit of the health factor. Also, not all yogurts are created equal.
So, let’s talk about the healthiest ways to include yogurt in your diet, and what products to look for.
What Type Of Yogurt Is Healthy?
Most store-bought yogurts are full of superfluous ingredients, artificial colors, preservatives, corn syrup, bad-for-you sweeteners, gelatin, and added sugar.
Because of all the additives, off-the-shelf yogurts from your grocery store usually don’t contain good bacteria — which is what makes the right yogurt so beneficial. After spending time on your grocery store shelf — even just a few days — they lose their bacterial content.
Recently, probiotics have undergone several in-depth studies. Probiotics have been deemed effective as aids in the prevention of several different types of gastrointestinal concerns. In addition, they’ve been seen to carry significant health benefits to the consumer by supporting healthy immunological responses.1
Probiotic microbiota like Bifidobacterium and Lactobacillus (both of which are found in certain kinds of yogurt) have been valued for their potential health benefits. In fact, studies show the positive effects of eating yogurt may support the following:
- Heart health
- Healthy blood sugar levels already in the normal range
- Immune health
- A decreased risk for some serious health issues2
Additionally, the Casein A1 protein in most regular yogurt can lead to discomfort and digestive issues.3 When it comes to Casein A2 cow milk, look to this study out of New Zealand:
The researches in this case examined batches of milk and other dairy products that contained casein A1. They compared it to A2 casein products. In the end, they found evidence that A1 milk could lead to some pretty serious health risks. On the other hand, A2 milk consumption generally didn’t lead to these dangerous outcomes.4
So does this mean you should cut yogurt out entirely? No. There are certain yogurts made from Casein A2 protein that can serve as a truly healthy breakfast (or even dessert) on their own.
Take yogurt made from goats milk for example. Goat yogurt has a higher number of good-for-you fatty acids than cow’s milk does. This makes it more digestible than cow milk.5
Also, the good bacteria in goat yogurt helps arm human intestinal microbiota with protective effects.6 Plus, because these yogurts aren’t beefed up with all those unhealthy additives, their probiotic effects can be somewhat preserved.
The following yogurts are healthy, lectin-free options and may also be better choices for those who may be lactose intolerant:
- Unsweetened, casein A2 cow yogurt
- Unsweetened goat yogurt
- Unsweetened sheep yogurt
- Unsweetened blanched almond yogurt
- Unsweetened coconut yogurt
Homemade Yogurt Recipe, Steps, And Ingredients: One Cup Of Yogurt With In-Season Berries And Dark Chocolate
Now, this article isn’t about filling up a pan with a gallon of milk and adding some starter yogurt to try to figure out the art of yogurt-making in your home.
Instead, it’s about knowing how to start selecting the healthiest yogurts and toppings and start ditching the bad stuff like cow’s milk yogurt (Casein A1), lectin-rich granola, and sugary processed fruit.
Now, let’s get to the fun part… homemade yogurt recipes!
If you use any of the yogurts mentioned above (unsweetened, casein A2 cow yogurt, unsweetened goat yogurt, unsweetened sheep yogurt, unsweetened blanched almond yogurt, or unsweetened coconut yogurt), you might want to taste them before doctoring them up.
Each different kind of yogurt will have its own specific tang or tartness. They’ll have slightly different consistencies, too. The sheep yogurt, casein A2 yogurt, and goat yogurt will be especially creamy.
The first recipe isn’t so much a recipe as it is a suggestion to think of your yogurt concoctions as an extension of your favorite fro-yo shop. Imagine you’ve got your yogurt in a cup and you’re scanning the toppings counter. What’s healthy, delicious, and low-lectin?
The first things that come to mind: in-season berries and dark chocolate. Simply toss a handful of berries on top of your yogurt, then crush or shave no more than 1 oz of dark chocolate. You’ll feel like you’re indulging in the naughtiest dessert, but actually you’re helping yourself stay healthy. And the taste is pretty spectacular — tangy, sweet, and rich.
Here’s another great way to try your yogurt at home…
Yummy Coco Yoyo
What You’ll Need:
- 1 cup unsweetened coconut milk yogurt
- ¼ tsp vanilla extract
- ¼ cup toasted walnuts
- ¼ cup toasted coconut (no sugar added)
What To Do:
- Put the coconut yogurt in a small bowl.
- Add the vanilla extract. Stir until well combined. (The yogurt will turn berry red.)
- Sprinkle with toasted walnuts and toasted coconut for a delicious granola-like crunch.
That’s all there is to it. This recipe is fast and easy. It’s also vegan and gluten-free. On a special occasion, you can also use in-season fresh berries or other high-polyphenol, in-season fruits.
A green mango or a green banana is also wonderful toppings to incorporate into this yummy breakfast treat. In fact, there are a bunch of other amazing Dr. Gundry-approved yogurt toppings.
Tasty Toppings For Your Favorite Yogurt Recipes
These other Gundry MD approved foods make great toppings too:
- Non-alkalized cocoa powder
- 72% Dark chocolate (1 oz. a day)
- Blanched almonds
- Shaved Coconut
- Macadamia nuts
- Pine nuts
- Green bananas
- Green mango
- Green papaya
- Green plantains
- In-season apples *
- In-season apricots *
- In-season blackberries *
- In-season blueberries *
- In-season cherries *
- In-season crispy pears *
- In-season dates *
- In-season figs *
- In-season jackfruit *
- In-season kiwis *
- In-season nectarines *
- In-season peaches *
- In-season plums *
- In-season pomegranate seeds *
- In-season raspberries *
* only on special occasions
The vibrant colors of many of these ingredients will brighten your meal and you don’t need much to give your yogurt a flavor boost.
Healthy Yogurt Options For Dr. Gundry Diet
Remember, the best yogurts can be tasty and good for you. The yogurts that line most grocery store shelves should not be your go-to brands. Look for unsweetened yogurts made from any of these sources:
- Casein A2 cow milk
- Goat milk
- Sheep milk
- Coconut milk
- Blanched almond milk
You can also use any of these as a sour cream substitute. Or if you want a really refreshing treat in the heat of the day, put your batch of yogurt in the freezer for a couple of hours. The creamy texture and cool temperature will make you think you’re indulging in your favorite ice cream despite the heat.
You don’t need to fire up the old oven or put a pot on the stove to get a homemade yogurt full of good flavor. Play with a variety of fresh (in-season) ingredients to top your yogurt.
Your friends and family will love these treats if you happen to have them over for brunch or a summer barbecue. Not only will you be delighting their taste buds, but you’ll also be giving them a healthier option than they’d get at some other friend’s brunch. You’ll win the day.