Is yogurt good in smoothies?
Smoothies have become an increasingly popular way to get a nutritious breakfast or snack on-the-go. Blending yogurt into your smoothies adds protein and probiotics, but is it always the best choice? Here’s what you need to know about using yogurt in smoothies.
The Benefits of Yogurt in Smoothies
Yogurt offers several benefits when added to smoothies:
Protein
Yogurt is an excellent source of protein. Just one cup of plain yogurt contains around 15-20 grams of protein. This makes it more filling and nutritious than smoothies made with only fruit and juice. The protein in yogurt will help you feel satiated for longer after drinking your smoothie.
Probiotics
Yogurt contains live active cultures or probiotics. Probiotics support gut and immune health. Blending yogurt into your smoothies is an easy way to get more of these beneficial bacteria into your diet.
Creaminess
Yogurt provides thickness and creaminess to smoothies. Its texture is ideal for creating rich, milkshake-like smoothies. Yogurt is a useful dairy addition if you want to avoid using ice cream or other high-fat ingredients to achieve a creamy texture.
Nutrients
In addition to protein, yogurt provides other nutrients like calcium, vitamin B12, riboflavin, and potassium. Choosing a yogurt with live cultures will provide the most nutritional benefits.
Potential Drawbacks of Yogurt in Smoothies
While yogurt has many positives, there are a few potential downsides to adding it to smoothies:
Calories and Sugar
Plain yogurt is generally low in calories and sugar. However, many flavored yogurts are high in added sugars. The same goes for low-fat yogurts, which often pack extra sugar to make up for the lack of fat. This can add unwanted calories and spike blood sugar when added to an already sugary fruit smoothie.
Thickness
Some people may find yogurt makes smoothies too thick, especially low-fat or Greek varieties. The texture can be off-putting to some smoothie drinkers.
Taste
The tangy flavor of yogurt may overpower the flavors of the fruits and veggies in your smoothie. If using a plain yogurt, adding your own flavorings like honey, vanilla, or cinnamon can help.
Intolerances
Those with dairy sensitivities or intolerances like lactose intolerance may experience unwanted symptoms from the yogurt. Always opt for a non-dairy yogurt alternative in this case.
Tips for Adding Yogurt to Smoothies
Here are some tips for maximizing the benefits and minimizing drawbacks when adding yogurt to your smoothies:
– Choose plain, unsweetened yogurt. Flavored yogurts have added sugars. Plain yogurt has the most protein with no extra calories or blood sugar spikes.
– Use low-fat or non-fat yogurt. Full-fat yogurt can make smoothies too thick. Low-fat or fat-free yogurt provides protein without excess thickness.
– Measure yogurt accurately. Limit yogurt to 1/2 cup per smoothie to keep calories under control. Too much ups the thickness and calories.
– Blend with ice. Adding some ice cubes balances out yogurt’s thickness for a perfect creamy texture.
– Flavor it up. Mix in spices like cinnamon, cocoa powder, vanilla extract, or honey to liven up plain yogurt’s flavor.
– Top with fresh fruit. Fresh strawberries, blueberries, or mango on top provides delicious contrast to the yogurt’s tang.
– Swap in non-dairy yogurt. Coconut, almond, or soy-based yogurts give probiotics without the dairy for those with intolerances.
The Best Smoothie Ingredients to Pair with Yogurt
What you blend with yogurt can impact your smoothie’s nutrition, creaminess, and flavor. Here are some of the best smoothie ingredients to complement yogurt:
Fruits
– Berries – blueberry, strawberry, blackberry
– Banana
– Pineapple
– Mango
– Peach
– Apple
– Cherries
Veggies
– Spinach
– Kale
– Cucumber
– Carrots
– Beets
Liquid
– Unsweetened almond milk
– Low-fat milk
– Coconut water
– Green tea
– Fresh orange juice
Mix-ins
– Ground flax or chia seeds
– Rolled oats
– Natural peanut butter
– Dark cocoa powder
– Ground cinnamon
Ice
– Ice cubes
– Frozen fruit instead of ice
Sample Yogurt Smoothie Recipes
Here are a few tasty sample recipes to give you yogurt smoothie inspiration:
Basic Berry Yogurt Smoothie
1 cup | plain Greek yogurt |
1 cup | frozen mixed berries |
1 | banana, frozen |
1 tsp | honey or maple syrup (optional) |
1/2 cup | ice cubes |
1/2 cup | unsweetened almond milk |
Green Yogurt Power Smoothie
1 cup | plain low-fat yogurt |
1 | banana, frozen |
2 cups | baby spinach |
1/2 | cucumber, peeled |
1 tbsp | ground flaxseed |
1 cup | coconut water |
Cherry Vanilla Yogurt Smoothie
1 cup | vanilla yogurt |
1 cup | pitted cherries, frozen |
1/2 banana | frozen |
1/4 tsp | vanilla extract |
1/2 cup | unsweetened almond milk |
2-3 | ice cubes |
Chocolate Peanut Butter Yogurt Smoothie
1 cup | plain Greek yogurt |
2 tbsp | natural peanut butter |
1 tbsp | dark cocoa powder |
1 | frozen banana |
1 cup | unsweetened almond milk |
1 tsp | honey or maple syrup (optional) |
The Verdict on Yogurt in Smoothies
Yogurt can be an excellent addition to smoothies. It provides a good dose of filling protein, gut-healthy probiotics, creaminess, and key nutrients. However, to get the benefits without unwanted consequences, pay attention to the type of yogurt used.
Opt for unsweetened, low-fat plain yogurt measured to a 1/2 cup serving or less. Pair it with fruits, veggies, and ingredients that complement yogurt’s tangy flavor and thick texture. Avoid yogurt in smoothies if you have a dairy intolerance. Overall, yogurt can take an average fruit smoothie up a notch into a satisfying, balanced meal or snack.