Yogurt or fruit: which is the best option for dessert?
How to finish off a healthy meal by choosing yogurt or fruit as a dessert.
When it comes to choosing a healthy dessert, there are two clearly leading options: yogurt or fruit. Both are nutritious alternatives that are easy to include in your daily diet. But which is the best choice? In this article we discuss the advantages of either option and in which situations it may be more convenient to choose fruit or yogurt.
The best choice: fruit
Fresh fruit is, in general, the best dessert. It provides fibre, vitamins, minerals and other antioxidant substances that contribute, among other things, to the proper functioning of the immune system. Despite the myths that exist around this group of foods, experts agree that, in a healthy population, any time of the day is good to eat fruit: for dessert, at breakfast, mid-morning or as a snack.
Generally, fresh fruit has low fat (less than 1%) and protein content, with water being the main component (up to 90%, in some varieties). Fruit also has plenty of simple carbohydrates (sugars), fibre (such as pectin) and essential micronutrients (including vitamins and minerals).
Issues to keep in mind regarding fruit consumption
Fruit should be eaten whole or in slices, not in juice form or canned in syrup. In moderation, dried or dehydrated fruits such as raisins, dried figs or dried apricots can also be a healthy option. Although it is true that dried fruit is more calory-dense and has higher concentrations of sugar, it can be a good option in diets for athletes.
Another valid option: plain yogurt
Plain yogurt is another of the most popular desserts and a valuable alternative to round out a meal. It provides protein with high biological value, calcium and live bacteria (probiotics), specifically Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus. As a result of this, yogurt is one of the most recommended foods to take care of our digestive health.
Unlike fruit, dairy products (including yogurt) are not a requirement for a healthy diet. In fact, the recommended daily intake is 0 to 2 servings a day. This is, therefore, an optional food. It is worth pointing out that industrial dairy-based desserts, such as puddings or flans, are not included in the category of recommended dairy products.
How to choose a good yogurt
Currently, the market offers a wide range of yogurts, and this can make it difficult to find the best option. A good yogurt should have a rather short list of ingredients: milk, yogurt cultures and, sometimes, rennet.
It is preferable to avoid any yogurts that might contain added sugars, artificial sweeteners, artificial flavours or aromas, as they are considered unhealthy and consuming them on a regular basis is discouraged.
It is also not recommended to add sugar, sweeteners or honey to plain yogurt. To add flavour, you can resort to the use of cinnamon powder, grated coconut, seeds or chopped fresh fruit. Combining fruit and yogurt is a great way to serve a delicious, more satiating dessert.
What about plant-based alternatives?
We have more and more types of plant-based yogurts, generally made from soy, coconut or oats. They can be suitable alternatives for those who don’t eat dairy products, but reviewing their ingredients is essential.
Many of these products contain added sugars, artificial sweeteners, and unnecessary additives. Ideally, you should choose plant-based yogurts with no added sugar and that contain live cultures.
Conclusion
While fruit is the quintessential healthy dessert, plain yogurt can also be an interesting option, as long as it's chosen correctly. Ultimately, the overall dietary pattern is what really matters. If the recommended portions of fruit are consumed at other times of the day, adding a plain yogurt as a dessert is a perfectly good option.
On the other hand, the combination of both foods – a bowl of plain yogurt with fresh fruit – is a perfect dessert combining nutrition and indulgence.
