©2019 SUSAN PEACOCK MS RDN  -  BARIATRIC REGISTERED DIETITIAN SERVICES  -  Boynton Beach, Florida  -  561-758-1734  -   suepeacock@outlook.com

  • Susan Peacock

Enjoy your yogurt, and makes sure it is the BEST!



You know that old refrain: If I had a nickel for every time someone asked me which type of yogurt is the best. Boy, I would have a boatload of nickels.

Usually, everyone likes yogurt, but before surgery, I work on steering patients to a healthy lifestyle, and we discuss the best foods and why in general. Yogurt always comes up in the conversation. So likable and easy to find. It’s like the little black dress that fits, still looks great, and never wrinkles. Yogurt is always considered a nutritious food because of the protein, calcium, potassium, and loaded with probiotics which add to your feeling good post-bariatric surgery. This, along with vitamins and minerals and all of that, can be low in calories and carbohydrates. In a healthy lifestyle, the Dietary Guidelines for anyone nine years of age or older suggest that you consume three servings of milk, cheese, or yogurt each day. Yogurt fits into every meal plan for breakfast, lunch, dinner, and snacks. But…back to our original question? Which one is best? To that question, I usually say, “pick the ones with the highest protein lowest total carbohydrates.” Save your receipt and take back the ones you don’t like.” Not to abuse the grocery store, but sometimes that is the only way. As bariatric patients change their diets and move to a healthy lifestyle, yogurt can play a significant part in moving in the right direction. I like it for breakfast with a handful of nuts, or the same combo for a snack. One of the favorites is Dannon Oikos Triple Zero. It comes in many flavors and tastes great. Of course, our focus is on the protein. And it has plenty. 15grams of protein and only 9 grams of carbohydrate. Wait a minute do you see 15 grams of carbohydrate on your label? So, do I, but I count 9 grams of carbohydrate because if you have 5 grams or more of carbohydrate per serving, you can subtract from the total carbohydrate content. Yes, that is right. The more fiber you have, the fewer carbs you end up with! This not only is great for the carbohydrate counter, but it also encourages patients to choose foods that are high in fiber. Check out your can of beans, and you will see what I mean. So, let’s boil it down. We want to eat something quick, easy to find, and has lots of protein for the bariatric diet and low in carbs. This yogurt fits the bill. I carry plastic spoons with me, so I always am ready for my yogurt. The nutrition fact label is where you start. As mentioned, “pick the yogurt you like.” No matter how many people say, “this is the best” if you don’t like it you aren’t going to eat it.

However, you want to have it fit into your parameter:

1. Part of a healthy diet.

2. A yogurt that will be best for post-bariatric surgery.

3. Easy to find and take with you.

The label below is for “Triple Zero.” As you see, the calories are low, 110. The “Total Carbohydrate” is 13 (higher than the ten or less I recommend but wait, there is a surprise).

(Protein) 15 grams. Great for the 8 oz container serving. Now for the surprise: When a product, yogurt, or any other food has 5 grams or more of fiber in a serving size, you can subtract it from the Total Carbohydrates. In this case, that would make the whole container having only 7 grams of carbohydrate. The fiber also fills you up, so a newly sleeved patient might only have 1/4 of this container. Save the rest for later.


Enjoy your yogurt, and makes sure it is the BEST!