Should I put yogurt in my smoothie?

Introduction

Smoothies have become an increasingly popular breakfast or snack option for many people looking to add more fruits and vegetables into their diets. Yogurt is also often added to smoothies to make them creamier, thicker, and more nutritious. But is yogurt a necessary or beneficial ingredient for smoothies? There are pros and cons to consider when deciding whether or not to put yogurt in your smoothie.

Pros of Adding Yogurt to Smoothies

Here are some of the main benefits of putting yogurt in smoothies:

Increases Protein

Yogurt can add a significant protein boost to smoothies. Just one cup of plain yogurt contains around 10-12 grams of protein. This helps make a smoothie more nutritionally balanced and satisfying. The protein will help you feel full for longer after drinking the smoothie.

Makes Smoothies Creamier

Yogurt helps give smoothies a thicker, creamier, and smoother texture. The fat content in yogurt binds with the fruit and liquids to create a richer mouthfeel. This makes the smoothie more satisfying to drink.

Adds Probiotics

Most yogurts contain active cultures of probiotics. These live microorganisms are great for gut health. Adding yogurt to your smoothie gives you a good dose of probiotics to help promote digestion and stronger immunity.

Contributes Important Nutrients

Along with protein, yogurt provides nutrients like calcium, vitamin B12, riboflavin, and potassium. Putting yogurt in a smoothie helps increase your intake of these beneficial nutrients.

Enhances Flavor

Yogurt can add tanginess and creaminess that enhances the flavor of a smoothie. It balances out very sweet ingredients and fruits. The probiotics in yogurt also produce lactic acid during fermentation, which adds depth of flavor.

Cons of Adding Yogurt to Smoothies

However, there are also a few downsides to keep in mind when putting yogurt in smoothies:

Increases Calories and Fat

While yogurt has many nutritional benefits, it does come with extra calories and fat compared to not using yogurt. One cup of plain yogurt adds around 150 calories and 7-8 grams of fat. For those watching their calories, this can add up quickly.

Impacts Texture

Some people dislike the thicker, creamier texture yogurt gives smoothies. If you prefer thinner, more juice-like smoothies, yogurt may make it too thick for your liking.

Contains Lactose

Those with lactose intolerance may need to avoid using yogurt, which contains the milk sugar lactose. This can cause digestive issues for lactose intolerant individuals.

Adds Sour Flavor

The tangy, sour flavor of yogurt may overpower other ingredients in some smoothies depending on your ingredients. For sweeter smoothies, yogurt can make it taste too sour.

Higher in Sugar

Greek yogurt tends to be higher in protein but also higher in sugar than regular yogurt. The extra sugar can add up when using Greek yogurt in smoothies.

Nutrition Comparison of Smoothies With and Without Yogurt

To get a better idea of how adding yogurt impacts the nutrition profile of a smoothie, here is a nutrition comparison of two basic smoothie recipes with and without yogurt:

Ingredients

Basic Fruit Smoothie:
– 1 cup milk
– 1 banana
– 1 cup strawberries
– 1 cup spinach
– 1 tbsp honey

Fruit Smoothie with Yogurt:
– 1 cup plain Greek yogurt
– 1 banana
– 1 cup strawberries
– 1 cup spinach
– 1 tbsp honey

Nutrition Facts

Nutrient	Fruit Smoothie	Fruit Smoothie with Yogurt
Calories	278	411
Fat	4g	11g
Carbs	57g	63g
Fiber	5g	5g
Protein	8g	17g
Sugar	44g	52g

As you can see, adding yogurt significantly increases the protein and fat content of the smoothie, while also adding more calories and sugar. The fiber content remains similar.

Best Yogurts for Smoothies

If you do want to add yogurt to your smoothies, you’ll want to choose the right yogurt. Here are some of the best options:

Greek Yogurt

Greek yogurt is strained to remove extra whey and lactose, making it thicker, tangier, and higher in protein than regular yogurt. The thick texture makes it perfect for smoothies. Try to choose unsweetened or lightly sweetened Greek yogurt.

Skyr

Skyr is an Icelandic yogurt that is very thick and creamy. It can contain up to 15-20 grams of protein per cup. The mild flavor works well in smoothies.

Lowfat Yogurt

Using lowfat or nonfat plain yogurt allows you to get the benefits of yogurt without as much saturated fat.

Plant-Based Yogurts

Dairy-free yogurts made from soy, coconut, almond, or other plants are options for vegans or those with dairy issues. But confirm they contain live active cultures.

Probiotic-Fortified Yogurt

Look for yogurts fortified with extra probiotic cultures like lactobacillus and bifidobacteria. These provide additional gut and immune strengthening probiotics.

Smoothie Recipes With Yogurt

Here are some tasty smoothie recipes that use yogurt:

Strawberry Banana Yogurt Smoothie

– 1 cup Greek yogurt
– 1 banana
– 1 cup frozen strawberries
– 2 tbsp honey
– 1⁄4 cup orange juice
– 1⁄4 cup water

Blend all ingredients together until smooth. The yogurt gives a creamy texture while the strawberries and banana provide natural sweetness.

Blueberry Cream Smoothie

– 1 cup Greek yogurt
– 1 cup frozen blueberries
– 1 large banana
– 1⁄4 cup milk of choice
– 1 tbsp honey or maple syrup
– 1 tsp vanilla

Blend all ingredients until combined. The blueberries give antioxidants while the yogurt makes it luscious.

Green Yogurt Detox Smoothie

– 1 cup Greek yogurt
– 1 banana
– 1 cup baby spinach
– 1⁄4 cup parsley
– 1⁄4 cucumber
– 1 tbsp honey
– 1 cup water

Blend all ingredients together. The spinach, parsley, and cucumber provide antioxidants and phytonutrients.

Tropical Yogurt Smoothie

– 1 cup Greek yogurt
– 1⁄2 cup frozen mango chunks
– 1⁄2 cup frozen pineapple chunks
– 1⁄2 cup orange juice
– 1⁄4 cup coconut milk
– Lime juice and zest

Blend until smooth and creamy. Top with shredded coconut or mint.

Tips for Making Smoothies with Yogurt

Here are some helpful tips for making smoothies with yogurt:

– Use plain, unsweetened yogurt to avoid added sugars.

– Mix Greek yogurt with milk or juice to thin out the texture if needed.

– Freeze yogurt in ice cube trays for thicker smoothies.

– Start with half the yogurt first and add more to taste.

– Add extra extracts like vanilla or almond for more flavor.

– Use ripe, frozen fruit for creamy texture without needing ice.

– Pair tangy yogurt with sweeter fruits like mango, banana, or pineapple.

– Top with crunchy granola, chia seeds, or nuts for texture.

– Use a high-powered blender for very smooth, creamy yogurt smoothies.

Should You Put Yogurt in Your Smoothies?

Overall, yogurt can be a beneficial addition to smoothies for the protein, probiotics, nutrients, and texture it provides. But it does come with extra calories, sugar, and fat to keep in mind. Those watching calories or carbs may want to minimize or avoid yogurt.

Your personal nutritional needs and taste preferences should dictate whether you add yogurt. Play around with the amount of yogurt, types of yogurt, and recipe combinations to see if yogurt smoothies fit into your lifestyle. Smoothies can be just as nutritious and delicious with or without yogurt added.

Conclusion

Yogurt can give smoothies a nutritional boost with protein, probiotics, vitamins, and minerals. It also makes smoothies richer, creamier, and more satisfying. However, yogurt adds extra calories, fat, and sugar as well which may not fit everyone’s dietary needs. Greek yogurt tends to work best in smoothies for its thicker texture and higher protein content. When used in moderation and balanced with nutrient-dense fruits and veggies, yogurt can be a healthy addition to smoothies. Try out some yogurt smoothie recipes to see if you enjoy the tangy flavor and creamy texture it provides!