Most people are aware that the pastries shelf is not exactly the healthiest in the supermarket, but curiously the same does not happen with the dairy desserts refrigerator. There is still a widespread idea that the products we find there are healthy, when the truth is that the vast majority are ultra-processed that contain large amounts of poor quality fats or sugars, sometimes both, and also often additives. On the other hand, they usually have more calories than many people think, so they end up adding extra calories to the daily count without us hardly realizing it.
Thus, rather than grading which dairy desserts are healthier and which are less so, two categories could be directly established: those that can be consumed daily and those that should be consumed occasionally. In the words of the dietician-nutritionist Jone Larrañaga, from the Elikaeskola dietetics, practical cooking and psychology center, in Guipúzcoa, “rather than distinguishing between healthy and unhealthy products, I prefer to talk about those that should be for occasional consumption and those that can be daily consumption. Among the latter, we only find three in the entire dessert refrigerator: natural yogurt, Greek yogurt and curd,” explains the specialist. This group can also include kefir and skyr, according to sports nutritionist and nutritional coach Luisa Castillo. “Kefir is a fermented product very rich in probiotics, which are beneficial bacteria to strengthen the intestinal flora, while skyr is a typical fresh cheese from Iceland, with a texture similar to Greek yogurt, low in fat and rich in protein” .
The rest, from custard, to chocolate cups, flavored yogurts and even those with pieces of fruit or light should always be consumed occasionally.
“For a dairy dessert to be healthy, it must contain milk and rennet,” says Larrañaga. Only natural yogurts (always whole and unsweetened) and curds come in here. “If we like yogurt with a little sugar, it is always preferable to buy it natural and sugar it at home, since the amount we will add will always be less than what the manufacturer adds,” he explains. Although it is best not to add sugar, people accustomed to intense flavors and consuming few fresh products often have problems adapting their palate to the original flavor of the food. “In any case, nothing happens if you add half a spoonful of sugar to yogurt as part of a balanced and varied diet,” says Larrañaga.
Greek yogurts are also healthy; although they are somewhat higher in calories, they contain numerous nutrients and are also more satiating than natural yogurts. “There is no problem consuming Greek yogurt regularly, since in addition to milk and ferments it has cream, which provides that extra fat and creaminess, and is more satiating than natural yogurt,” continues Larrañaga. Castillo points out, for his part, that Greek yogurt is an interesting option “for all those people who follow a keto diet or who, for various reasons, have a diet low in fat or protein, since it is a simple way to obtain these nutrients.”
Although for some time both plain and Greek yogurt have had a certain bad reputation for being sources of saturated fat, the latest scientific evidence shows that the fats present in yogurt “are not comparable to the saturated fats present in foods such as red meat or sausage, which are of poorer quality,” says Larrañaga. According to a study published in The American Journal of Clinical Nutrition, saturated fats from dairy sources are associated with a lower cardiometabolic risk. This is due, according to the research, to the fact that the saturated fat in dairy products presents a diverse profile of other fatty acids, since it is “short, medium, long, odd and branched chain, while meats predominantly contain fatty acids.” medium and long chain fatty acids. Therefore, the study concludes that the length of the fatty acid chain has a direct relationship with the effects of these fats on health.
In this sense, dietician-nutritionist and food technologist Ángela Moreno explains that short-chain fatty acids “are rich in butyric acid, one of the main sources that nourish colonocytes and, therefore, has beneficial properties for the health. Butyric acid is synthesized from the prebiotic fiber present in legumes, cereals such as rice and oats, seeds and tubers such as potatoes and plantains,” she points out.
Thus, yogurts such as curd, kefir and skyr can easily form part of a balanced diet and, therefore, be consumed regularly as long as there are no contraindications. In fact, its intake has numerous health benefits and has a decisive impact on the prevention of some diseases. According to a research review published in the journal Hospital Nutrition, “the composition of yogurt is very balanced, with proteins of high biological value and high digestibility, fat, carbohydrates, vitamins and minerals, especially calcium and phosphorus.” The report also highlights its role in preventing certain infectious diseases of the respiratory and digestive system, as well as improving gastrointestinal problems associated with the consumption of antibiotics and the absorption of calcium in post-menopausal women. The research recalls that dairy products are the main source of calcium in all age groups and currently provide between 44 and 70% of the total intake of Spaniards.
Another aspect to keep in mind about this type of dairy desserts is that there is no optimal time for consumption and that each person must design their diet based on their habits and needs. “It is a good dessert for those who like to have a good lunch and feel satisfied so they can go several hours without eating in the afternoon, but those who prefer a lighter lunch can include yogurt as a snack or at any other time of the day,” he explains. Larrañaga.
“Fruit yogurts have a lot of ingredients, but none of them are fruit. What they do contain are flavorings, flavorings and other additives. The problem is that many people buy them thinking that they are consuming fruit and that a flavored yogurt may be healthier than, say, a custard, but that is not true,” explains Larrañaga. The expert indicates that a flavored yogurt can have about 12 g of sugar, while custard contains between 13 g and 17 g. “It is not a significant difference and although it may be a little healthier, it still contains a very high amount of sugar.” For the Elikaeskola nutritionist, one of the problems with this type of dessert is not only that they contain a lot of sugar, “but because it is not directly present, many people are not aware of the amount they are consuming.”
They are, perhaps, the most misleading products in the dairy dessert refrigerator, since many buy them thinking that they condense the benefits of fruit and yogurt into a single product. It is not true, since the fat is usually extracted from yogurt and sugar or sweetener is added and, in the case of fruits, either the percentage is minimal or practically non-existent. This is indicated by the Organization of Consumers and Users (OCU), which in a study on yogurts pointed out that the majority of those advertised as “with pieces of fruit” barely have fruit and this is usually incorporated in the form of puree or even juices.
Precisely to avoid high sugar consumption, many people switch to light, low-calorie, 0% yogurt or any other nomenclature associated with calorie reduction. It is not a good idea, since “to put it simply, what they take away from one side they put on the other,” explains nutritionist Susana León. For the expert, what happens with this type of products is that “when the fat is removed, sugar or sweeteners are usually added. “It is not recommended, since good quality fat is essential in the diet.” Furthermore, “since they do not contain fat, light yogurts are not at all satiating, so it is common for many people to consume two units and, if they do not, it is likely that they will become hungry after a short time. Taking into account that a whole natural yogurt without sugar has a very moderate caloric intake, it is considered a perfect food in a healthy and balanced diet without having to resort to the light version,” says León, who insists that “a healthy diet does not pass in no case by counting calories.”
“In this case, skimmed milk is used and cream is added on the other hand, to achieve that characteristic texture and ensure that the result is delicious,” explains Larrañaga, for his part. It is best to opt for a natural yogurt and, if we feel like chocolate, accompany it with an ounce of dark chocolate. “If we have no idea which product to choose, it is best to look at the labels: the fewer ingredients they contain, the better,” recommends the expert.
In a study on custards, the OCU concluded that most of those on the market have an amount of sugar equivalent to three sachets, that is, 20 g per tub. This is a very high figure, taking into account that the WHO recommends a total daily sugar consumption of 20-25 g for adults. The OCU also points out that almost all the custards that we find on the market contain a large amount of additives. “The industrial processing of this type of desserts, and the substitution of eggs and corn flour, have caused the need to use additives. On the one hand, we find texturizing agents such as modified starches; gelling agents and gums such as carrageenans, xanthan, guar gum or pectins; dyes such as norbixin, curcumin or carotenes; stabilizers such as phosphates; and emulsifiers such as lecithin.” Although not all additives are harmful by definition, there are some present in custard that the OCU does not recommend, such as diphosphates and sodium phosphate.
