The popularity of high-protein yogurts has surged, with some brands now advertising up to 25 grams of protein per serving. This trend is partly driven by the increasing number of Americans using GLP-1 weight-loss drugs, such as Ozempic. These medications can lead to reduced overall food intake, making the preservation of lean muscle mass a primary concern for users.
Dr. Hector Perez, a bariatric surgeon, noted that protein is crucial for protecting muscle mass during weight loss. He explained that when medications decrease a patient's appetite, the loss of muscle mass becomes a significant worry alongside weight reduction. Consequently, protein content has become a key factor for individuals selecting foods like yogurt.
Rafael Acevedo, president of yogurt for Danone North America, reported that households with individuals using weight-loss drugs consume nearly three times more yogurt than other households. However, experts caution against prioritizing protein content above all other nutritional factors.
Registered dietitian Meaghan Ormsby highlighted Fage Total 2% plain yogurt as a preferred choice, citing its simple ingredient list—containing only milk and cream—and its 17 grams of protein per 6-ounce serving. "It has two ingredients, real fat, no additives, and 17 grams of protein per 6-ounce serving," Ormsby stated.
Perez expressed concern that the emphasis on protein might be excessive, transitioning from an era of low-fat products to one where protein is added to everything. He likened it to a marketing trend, stating, "A cookie with extra whey protein is still a cookie. A 20-gram protein soda is not automatically a health food."
Ormsby pointed to brands like Ratio, which achieve 25 grams of protein through ultrafiltration and the addition of whey protein concentrate, along with sweeteners like sucralose and thickeners like carrageenan. She described it as a "yogurt-cultured dairy snack" rather than traditional yogurt, noting that the high protein number appeals to consumers.
Destini Moody, a board-certified sports dietitian, advised that not everyone needs 25 grams of protein in a single snack, suggesting that 12 to 20 grams per serving is often sufficient. She recommended scrutinizing the entire nutrition label rather than focusing solely on the protein amount.
Danielle Smiley, a registered dietitian specializing in weight management and GLP-1 use, emphasized that the best yogurt should offer meaningful nutrition, be palatable for consistent consumption, and align with a person's budget and goals. She advised distributing protein intake throughout the day, suggesting snacks of 10 to 20 grams of protein paired with fiber-rich foods.
Nicole Langone, a registered dietitian nutritionist, also advises reading labels carefully, noting that more than 10 grams of added sugar per serving can render a yogurt a dessert. She also looks for a minimal list of thickeners like modified corn starch or pectin, as strained yogurts are naturally thick.
Regarding sweeteners, Langone mentioned that while options like stevia and sucralose are generally considered safe, some individuals prefer to avoid them. In such cases, plain varieties sweetened at home with fruits or honey are suggested.
Dr. David Ghozland, an OB-GYN treating patients on GLP-1 medications, recommended Greek yogurt or Icelandic skyr due to their concentrated protein content. He noted that these options provide 17 to 20 grams of protein per cup, compared to 5 to 8 grams in regular yogurt, which can be beneficial for individuals consuming smaller meals.
Experts frequently mentioned plain, strained, widely available brands such as Fage Total (2% or 5% plain), Siggi's skyr (plain or lightly sweetened), Oikos Pro (plain, unsweetened), Chobani (plain or Zero Sugar), and store-brand plain Greek yogurts as budget-friendly choices.
However, Ghozland cautioned against Oikos Triple Zero for those on GLP-1 drugs, as the sucralose it contains can potentially worsen gastrointestinal side effects like nausea and stomach upset, which are already common with these medications.