Yogurtland is a popular frozen yogurt chain with over 300 locations across the United States. It offers a wide variety of flavors that customers can customize with toppings. However, some have questioned whether Yogurtland’s yogurt contains high amounts of sugar. This article will analyze the sugar content of Yogurtland’s yogurt compared to other brands and dietary recommendations.
How much sugar is in Yogurtland yogurt?
The amount of sugar in Yogurtland yogurt varies based on the flavor and size. Yogurtland offers Original and Light yogurts in 3 sizes: small (5 oz), regular (8 oz), and large (12 oz).
Here are the average sugar contents per serving:
| Yogurt Type | Small | Regular | Large |
|---|---|---|---|
| Original | 19g | 31g | 44g |
| Light | 12g | 18g | 27g |
As you can see, sugar content ranges from 12-44 grams per serving depending on flavor and size. The Original yogurt has more sugar since it is made with higher fat milk. The Light version is made with low-fat milk so it is lower in sugar.
How does this compare to other brands?
Compared to other major frozen yogurt brands, Yogurtland has a similar amount of sugar per serving:
– TCBY: 9-30g sugar per serving
– Menchie’s: 30-47g sugar per serving
– Pinkberry: 24-29g sugar per serving
So Yogurtland is on the higher end of the spectrum but not an outlier. The sugar content is comparable to competitors.
Is this a lot of added sugar?
The American Heart Association recommends limiting added sugar intake to no more than 25g per day for women and 36g per day for men.
A single serving of Yogurtland yogurt provides 12-44g sugar. So eating one regular or large yogurt would exceed the daily recommended limit for added sugars for women. For men, a large yogurt would also exceed the limit.
Federal dietary guidelines say added sugar should make up no more than 10% of total daily calories. For a 2000 calorie diet that would equal 50g sugar per day at most. A large Yogurtland yogurt would provide 88% of this daily allotment.
So while Yogurtland is comparable to other frozen yogurt brands, a single serving does contain a high amount of added sugar. Most of the sugars come from the liquid sugars added to sweeten the yogurt.
Sugar Content of Popular Yogurtland Flavors
While all Yogurtland yogurt contains high amounts of added sugar, some flavors have more sugar than others.
Here is a breakdown of the total sugar content per serving of some popular Yogurtland flavors:
| Flavor | Small | Regular | Large |
|---|---|---|---|
| Cake Batter | 20g | 32g | 48g |
| Cookies n Cream | 18g | 30g | 42g |
| Chocolate | 18g | 30g | 42g |
| Mint Chocolate Chip | 19g | 31g | 43g |
| Cotton Candy | 21g | 33g | 49g |
| Strawberry | 17g | 29g | 41g |
As you can see, flavors like Cake Batter, Cotton Candy, and Chocolate have the most sugar. These flavors have extra syrups and ingredients like brownie bits added in. Fruit flavors like Strawberry have slightly less sugar since they contain less added sweeteners.
But all the flavors have at least 17g of sugar per small serving, which is a majority of the daily 25g limit for women.
Sugar content in Light vs Original yogurt
Yogurtland’s Light yogurt has about 3g – 5g less sugar per serving compared to the Original yogurt.
Here’s a look at the Sugar content in a few flavors of Light vs Original:
| Flavor | Light | Original |
|---|---|---|
| Vanilla | 15g | 18g |
| Chocolate | 27g | 30g |
| Strawberry | 26g | 29g |
| Cookies n Cream | 15g | 18g |
The Light yogurt is made with low-fat milk so it has slightly less natural milk sugars. The total sugar content is a bit lower, but Light yogurt still provides significant added sugar.
Sugar content by yogurt size
Not surprisingly, the larger the serving size, the more total sugar it contains:
– Small = 12-21g sugar
– Regular = 18-33g sugar
– Large = 27-49g sugar
A Small or Regular size may be a better option if you are concerned about limiting added sugar intake. Or sticking to the fruit flavors that have slightly less added sugar than chocolate or cake batter options.
Health Impacts of Sugary Yogurt
Why does the high sugar content in Yogurtland yogurt matter for your health? Here are some of the top concerns with sugary yogurt:
Weight gain
Yogurtland yogurt provides significant calories from added sugars. Consuming these liquid calories can lead to weight gain over time.
For example, a largeCookies n Cream yogurt contains:
– 42g sugar
– 60g carbs
– 10g fat
– 400 calories
The American Heart Association recommends limiting added sugar to 25g a day for women and 36g for men. This single yogurt exceeds the daily limit.
The extra calories from added sugars are stored as fat when they are not burned off. Frequent consumption of sugary yogurt can contribute to obesity.
Blood sugar spikes
The large amounts of added sugar in Yogurtland yogurt spike your blood glucose levels. Your body produces more insulin to try bringing your blood sugar back down.
Over time, these blood sugar spikes fatigue your pancreas and can contribute to insulin resistance. This puts you at higher risk of developing prediabetes or type 2 diabetes.
Inflammation
A diet high in added sugars is linked to inflammation. Chronic inflammation is tied to diseases like heart disease, diabetes, and cancer.
The added sugars in yogurt trigger your body to release inflammatory molecules called cytokines. They signal your cells there is an infection, even though there are no real pathogens present.
Fatty liver disease
Consuming lots of fructose from added sugars is associated with an increased risk of non-alcoholic fatty liver disease. This is when excess fat accumulates in your liver cells.
Sugary yogurt provides high amounts of liquid fructose, which your liver metabolizes into fat. This fat can build up in the liver and cause damage over time.
Nutrient imbalance
Yogurt with lots of added sugar often has lower amounts of nutrients like protein, vitamins, and minerals.
The excess sugar calories take the place of more nutritious components. This can lead to vitamin and mineral deficiencies.
You miss out on the nutrients naturally present in milk and yogurt when they are diluted with added sweeteners.
Benefits of Low Sugar Yogurt
What happens when you choose yogurt with lower amounts of added sugar? Here are some benefits of picking unsweetened or lightly sweetened yogurt options:
Lower calorie
Yogurt with little to no added sugars has fewer calories per serving. This helps with weight management.
A 6oz serving of plain, nonfat Greek yogurt contains:
– 100 calories
– 6g sugar
– 17g protein
Compare this to Yogurtland’s 6oz nonfat Greek yogurt with added fruit:
– 140 calories
– 20g sugar
– 12g protein
The plain yogurt shaves off 40 calories and 14g added sugar.
Nutrient-dense
Non-sweetened yogurts retain all the naturally occurring proteins, vitamins, and minerals found in milk. These nutrients offer health benefits.
For example, protein helps keep you full. Calcium and vitamin D support bone health. Potassium regulates blood pressure.
Probiotics
The live cultures in yogurt act as probiotics. They help populate your gut with beneficial bacteria that support digestion and immunity.
Research shows probiotics may improve diarrheal illnesses, intestinal infections, irritable bowel syndrome, and allergy symptoms.
Sugary yogurts often contain fewer probiotics. The added sweeteners can interfere with the bacteria’s growth.
Lower glycemic index
Yogurts with little added sugar have a lower glycemic index. This means they do not spike your blood sugar as rapidly compared to sweeter yogurts.
Steady blood sugar levels provide you with sustained energy. They prevent energy crashes from blood sugar highs and lows.
Less inflammation
Higher intakes of added fructose and glucose are tied to inflammatory markers in the blood. Chronic inflammation can lead to disease.
Choosing unsweetened yogurt avoids flooding your system with sugary compounds that promote inflammation.
Healthiest Yogurt Choices
What are the best yogurts to pick if you are concerned about added sugars? Here are the top low sugar yogurt options:
Plain Greek yogurt
Plain nonfat or low-fat Greek yogurt tops the list. It contains little added sugar. A 6oz serving provides:
– 100 calories
– 6g sugar
– 17g protein
Aim for yogurts with no more than 10g added sugar per serving. You can sweeten plain yogurt yourself with fresh fruit if desired.
Whole milk yogurt
Full-fat plain yogurt has more naturally occurring milk sugars (lactose) than low-fat versions. But these natural sugars are less likely to cause health issues compared to added sugars when consumed in moderation.
Just watch your serving size, as full-fat yogurt is higher in calories.
Icelandic or skyr yogurt
Icelandic yogurt, also known as skyr, is naturally thick and rich. It provides more protein than regular yogurt with no added sugars:
– 120 calories
– 4g sugar
– 15g protein per 5.3oz
Organic yogurt
Organic yogurts tend to have fewer additives and less sugar since they follow stricter processing standards:
– 6oz vanilla organic yogurt: 110 calories, 12g sugar
Compare to conventional yogurt with similar stats:
– 6oz vanilla yogurt: 140 calories, 20g sugar
So choosing organic can help minimize added sugars.
Tips for Choosing Low Sugar Yogurt
Here are some helpful tips for finding yogurts with less added sugar at the grocery store:
Check the label
Read nutrition labels closely and look at the total sugar content per serving. Aim for less than 10g per 6oz serving.
Watch out for tricky marketing claims on the front. Words like “light” or “low-fat” do not always mean low sugar.
Avoid fruit flavors
Fruit flavored yogurts tend to be highest in added sugars. Opt for plain yogurt and add your own fresh fruit instead.
Choose plain Greek yogurt
Plain nonfat or low-fat Greek yogurt is your best bet for getting protein with minimal added sugar.
Look for organic brands
Organic yogurt regulations restrict additives like sugar. So organic yogurt tends to have lower amounts.
Select Icelandic or skyr yogurts
These thick, European-style yogurts often have no added sweeteners and lots of protein.
Healthy Alternatives to Sugary Yogurt
If you have trouble finding unsweetened yogurt you enjoy, here are some healthy alternatives lower in sugar:
Add fresh fruit
Top plain yogurt with fresh berries, peach slices, or banana pieces. These provide natural sweetness without added sugar.
Nuts and seeds
Sprinkle nuts like almonds, walnuts, or pumpkin seeds on plain yogurt for crunch and flavor.
Cocoa nibs or cacao powder
Add some cocoa nibs or unsweetened cacao powder to yogurt for an antioxidant and mineral boost.
Nut butter swirl
Swirl a spoonful of peanut butter, almond butter, or sunflower seed butter into your yogurt.
Chia or flaxseeds
Mix in chia or ground flaxseeds for a protein and fiber punch.
Cinnamon
A dash of cinnamon brings a subtle sweetness without any added sugar.
Extracts
Try a few drops of vanilla, lemon, or almond extract to lightly flavor your yogurt.
The Bottom Line
Yogurtland yogurt does contain significant amounts of added sugar, averaging 12-44g per serving depending on the flavor and size. This exceeds daily recommendations for limiting added sugar intake.
While delicious, frequent consumption of sugary yogurt can negatively impact your health and waistline. The extra calories from added sweeteners contribute to weight gain, blood sugar spikes, inflammation, fatty liver disease, and nutrient imbalance.
Your best bet is choosing plain, unsweetened yogurt. Greek yogurt or skyr offer lots of protein with minimal added sugar. Read labels closely and aim for less than 10g sugar per serving. Sweeten plain yogurt yourself with fresh fruit, nuts, seeds, spices, or other healthy mix-ins.
Limiting sugary yogurt and being mindful of your added sugar intake offers significant health benefits. Your taste buds will adjust to enjoy the flavors of fresh foods without excess sweetness over time. Consuming yogurt with intrinsic sugars from fruit provides sweetness without negative effects.
Overall, Yogurtland yogurt does contain high amounts of added sugar. But you can still enjoy it in moderation as part of an otherwise healthy diet, or opt for lower sugar alternatives. Being an informed consumer about what you eat is the key to balanced nutrition.
