Before buying yogurt again, check these 3 numbers: a nutritionist’s guide that exposes the real deal
On the supermarket shelves, the yogurt fridge today looks like a minefield. Plain, Greek, 0%, protein, bifidus, lactose-free... What used to be a simple decision has become an exercise in label reading. It is no longer enough to say "natural" or "with bifidus". In the supermarket, yogurt has become a product loaded with promises that it often fails to keep. In the midst of this noise, a Spanish voice has managed to synthesize the dilemma in a formula as simple as it is useful: the 3-4-3 rule.
The idea comes from María García, better known as Boticaria García, a Spanish pharmacist, nutritionist and science communicator who in her last appearance on the Spanish television program "Zapeando" explained how to identify at a glance a good yogurt. "The key is in the 3-4-3". A rule that, according to her, allows you to recognize a quality yogurt without having to do a master's degree in nutrition. Let's see what it consists of.
What is a yogurt? Two essential bacteria
But before choosing one, it is important to know what exactly yogurt is. García reminds us that legally, for a product to be called "yogurt", it must contain at least Streptococcus thermophilus and Lactobacillus bulgaricus. These bacteria ferment lactose, generate lactic acid and confer texture, aroma and part of the functional value of yogurt.
This partial ferment reduces the residual lactose load, which explains why some people with sensitivities tolerate it better than liquid milk. And from a nutritional point of view, the process produces bioactive peptides that may provide additional benefits. A recent article on yogurt protein digestion discusses how its protein structure improves its absorption and utilization when compared to fluid milk.
Why 3-4-3? The nutritional logic behind the rule
The 3-4-3 rule is based on three numbers that summarize the essentials of yogurt: its fat, sugar and protein. Each number has a reason for being and, together, they define whether a yogurt is truly balanced.
The 3: fat
Garcia argues that a yogurt with this proportion of fat (3%) is "balanced". She points out that fat aids in the absorption of fat-soluble vitamins and provides satiety. This is supported by recent studies: full-fat dairy products, consumed in moderation, do not increase cardiovascular risk and may even improve lipid profiles in some cases.
Number 4: sugar
That 4% corresponds to the natural milk sugar (lactose). If the content exceeds that figure, the product most likely contains added sugars. García warns that many yogurts contain up to 10, 13 or more grams of sugar per 100 g: "This indicates that we are eating a dessert disguised as yogurt". Public nutrition has been warning for years that many industrial yogurts exceed the reasonable level of added sugar. Limiting it is key so that the product retains its health value and does not lead to excessive sugar consumption.
3: protein
The third value of the rule marks a minimum of quality: at least 3 g of protein per 100 g of product (3%). This amount ensures that the yogurt has a consistent dairy base and retains its nutritional value. The proteins in yogurt provide satiety and help maintain muscle mass, so they are important for everyone, not just those who practice sports. Greek or strained yogurts often exceed this figure, with 6 g or more, without any risk: they are simply more concentrated and satiating.
The 3-4-3 rule establishes a reasonable threshold of quality: a yogurt that respects these values maintains its original nutritional profile.
How to apply this rule at the supermarket and other practical advice
So that the informed consumer that you are does not remain in theory, here are some practical steps to apply the 3-4-3 rule that will help you choose a good yogurt.
1. Consult the nutritional table
Check the values per 100 g or 100 ml: fat, sugar and protein should be close to 3-4-3, with a reasonable tolerance of one point above or below.
2. Check the list of ingredients
A good yogurt needs no more than milk and ferments; at most, some fruit. Three or four components are enough. If the label looks like a lab paragraph, with unpronounceable names or additives, you're probably not looking at a plain yogurt.
3. Be wary of artificial flavors
Yogurts with flavorings, sweeteners or fruit in syrup often have more sugar than you think. If you feel like a sweet touch, add it yourself: fresh fruit, a trickle of honey or a homemade compote will do the trick without excess.
4. Check pasteurization
Some yogurts are reheated after fermentation to prolong their shelf life. This second process destroys the live bacteria that benefit the intestine. They are still nutritious, but lose their probiotic value. Look for terms such as "with live ferments" on the label and avoid terms such as "heat-treated after fermentation".
5. Vary and combine
Alternate dairy yogurts with plant-based options or kefir to promote the diversity of your microbiota, as recommended by Boticaria García. The vegetable versions - soy, almond or coconut - tend to provide less protein, calcium and potassium than milk yogurts, but also less sugar and sodium. Choosing them occasionally can be a good way to balance your diet.
The rule is not a dogma
The 3-4-3 rule is not a rigid rule, but a practical guide to help you find your way around the supermarket. It helps you recognize a balanced yogurt and avoid sugary desserts in disguise, although there are exceptions: some products, such as authentic Greek yogurts or certain fermented vegetable products, can deviate from these values and still be healthy.
It should be understood as a reference, not as a dogma. The figures vary between brands and types of milk, but the essentials remain the same: few ingredients, live ferments and a sensible balance between fat, sugar and protein. If it does that, yogurt is a good choice.
Patricia González
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