Here’s a good incentive to add some culture to your life: Eating yogurt regularly may also positively affect brain function, according to a new study published in the journal Gastroenterology.
In the four-week study, UCLA researchers observed 36 women and found that consuming probiotics helped reduce activity in several parts of the brain—including the areas that monitor your moods and sensitivity to pain, anxiety, and stress.
The only problem? There are so many different types of yogurt these days, trying to pick one can be a stressor in and of itself. Use this handy guide to minimize dairy aisle-induced anxiety:
If you have a sweet tooth, try:
Traditional yogurt
Yogurt is the love child of fermented milk and live active cultures (healthy bacteria that fight harmful types, aid in digestive health, and enhance our immune system). There’s a difference between the plain stuff and the glut of fruity flavors you see on shelves, though. Many of these are loaded with sugar or artificial sweeteners. You don’t have to steer clear of flavoring altogether; just look for options without artificial sweeteners like aspartame or added sugars like high fructose corn syrup or cane sugar. You’ll also want to stick with varieties that have less than 12 grams of sugar per container, says Keri Glassman, registered dietician and Women’s Health nutrition expert. (Note: Because milk contains natural sugars, even milk yogurt without added sweeteners will contain some sugar.)
Eat up: Make a parfait by layering it with flaxseed granola and mixed berries (the probiotics in the yogurt feed off the prebiotics found in flaxseed). Another option: this PMS-busting muffin recipe.
Photo: Todd Huffman
If you prefer a tarter taste—or have a sensitive stomach, try:
Greek yogurt
The excess liquid is strained from Greek yogurt to make a slightly sour snack with a thick, rich texture. Depending on the brand, Greek yogurt can have about twice as much protein per bite, but roughly the same amount of calories as traditional yogurt. You’ll still want to avoid added sugars, says Glassman. While Greek yogurt has less calcium than traditional (some of it is lost in the straining process), it also has less sodium (pro!) and less lactose, which makes it easier to digest, says Glassman.
Eat up: Swap Greek yogurt in for sour cream. Or try it in this crab and lentil stuffed tomato recipe.
Photo: Michael Maes
If you love Greek yogurt but want a more filling version, try:
Skyr (Icelandic) yogurt
Actually a soft skim-milk cheese, skyr is a thicker, creamier, concentrated form of yogurt. While it doesn’t get as much love as Greek yogurt, skyr is made using a similar technique, says Smári Ásmundsson, founder and CEO of Smári Organics, an Icelandic-yogurt manufacturer. Because it’s made from skim milk, skyr is naturally fat-free. And since the recipe calls for up to four times more milk as regular yogurt, the final product contains as much as three times as much protein and more calcium, says Glassman. Smari, for example, has 20 grams of protein per container and 20 percent of your daily calcium needs.
Eat up: Use it as a healthy substitute for cream cheese in any recipe that calls for it, like this carrot-cranberry-pineapple snack cake.
Photo: Mitch Mandel
If you’re always on the go, try:
Kefir
OK, it’s not technically yogurt, says Women’s Health food and nutrition editor Jill Waldbeiser. But Kefir—a creamy, slightly sour drink you’ll find in the same section of the dairy case—does contain protein, calcium, B vitamins, and even more probiotics than yogurt. It’s made by fermenting milk with kefir grains comprised of yeast and gut-friendly bacteria.
Eat up: Stick some in the freezer for a healthful summer dessert, or try it in this green goddess smoothie.
Photo: Lisa Hubbard
If you’re lactose intolerant, try:
Soy yogurt
This dairy-free option is made from fermented soy milk, so it doesn’t contain lactose, saturated fat, or cholesterol. While soy yogurts tend to have slightly less protein than traditional yogurt, there’s not much difference in taste and consistency. In fact, you might not even notice the difference, says Waldbeiser.
Eat up: As a stand in for regular yogurt in this blueberry pomegranate smoothie.
Photo: Con Poulos
More from WH:
The Benefits of Yogurt
The Best Dairy Products
How Greek Is Your Greek Yogurt?