Healthy yogurt shakes appeal to athletes, dieters and others looking for a convenient, tasty and nutritious snack or meal replacement. Although similar in consistency to a milkshake, the tangy yogurt shake provides low-fat protein, calcium, fiber and vitamins in an easy-to-digest form. Individuals who want to limit fat, sugar and calories should choose healthy ingredients and limit their portions.
Types of Yogurt
Yogurt comes from adding live cultures of beneficial bacteria -- Lactobacillus bulgaricus and Streptococcus thermophilus -- to pasteurized milk, producing a characteristic tangy flavor and creamy texture. The fat content varies with the type of milk -- nonfat, low-fat or full-fat -- used to make the yogurt. Variations include sweetened or plain yogurt; custard, fruit on the bottom or fruit mixed in; frozen yogurt; and drinkable yogurt or kefir. Greek yogurt, a version produced by straining the liquid whey, contains more protein than regular yogurt because the product is concentrated.
Yogurt Shakes
Yogurt shakes, sometimes called smoothies, come in several forms. Some manufacturers market ready-to-drink shakes made from yogurt or other dairy products, but making a shake at home allows you to tailor the ingredients to your taste and nutritional needs. Recipes vary, but, generally, a healthy shake provides protein, calcium, fiber and vitamins from the fruit and yogurt. Using yogurt instead of water boosts the protein and calcium content of the shake, making it a popular option for dieters and athletes. The exact amounts will depend on the ingredients used.
Choosing Healthy Ingredients
For a healthy yogurt shake, limit fat and calories by selecting a low-fat or nonfat yogurt rather than one made from full-fat milk. Check the food label to ensure that the product contains live and active bacteria cultures that provide health benefits such as preventing colon cancer. Some manufacturers treat the yogurt with heat after fermentation to improve shelf life and reduce tanginess, but these products do not provide the health benefits of live bacteria. Avoid yogurts sweetened with high levels of sugar or corn syrup. Choose fresh or frozen fruit, as well as fruit canned in its own juice rather than in sugary heavy syrup. For additional flavor, use sugar-free syrups and extracts from fruit, nut, vanilla or coconut flavors. To boost the protein content, add a scoop of protein powder if desired. Because yogurt is thicker than water or milk, you may need to add a small amount of water or milk to the blender to improve the consistency of the drink. Adding ice to the blender makes the concoction frothier without adding calories.
Considerations
Lactose-intolerant individuals -- those who produce too little lactase, the enzyme that breaks down milk proteins -- can digest yogurt shakes more easily than those made with milk. The bacteria in yogurt break down the lactose, preventing unpleasant digestive symptoms such as diarrhea, gas, abdominal cramping and pain. Dieters and diabetics must take the calories, fat and sugar content of the shake into account when planning their daily menus and determine if the shake should be a meal replacement rather than a snack.
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