In the section Nutrition under the microscope we share a scientific view of nutrition and health. The internet is full of claims about these two broad topics, but is the information correct? We provide clarity with the help of various experts. With today: is a bowl of cottage cheese, yogurt or skyr the healthiest option for breakfast?
Starting the day with a good cup of coffee, a bowl of yogurt with muesli and a banana: for many Dutch people it is daily fare. But is that bowl of yogurt the best option, or is it better to opt for another dairy product such as cottage cheese or skyr? Subway asked nutritionist Camella Bot.
Healthy breakfast with cottage cheese, skyr or yogurt?
Which is the healthiest choice: a bowl of cottage cheese, yogurt or skyr? “This question sounds simple, but it can be answered very broadly,” says Bot. “Quartz, yoghurt or skyr are not only three different types of dairy, but they also consist of different variants as a product. You have skyr with 0 percent fat, 5 percent fat, full-fat yogurt, low-fat yogurt, Greek yogurt, Turkish yogurt, French low-fat cottage cheese, full-fat cottage cheese, all vegetable variants and then all the above variants with added flavors such as honey, strawberry or blueberry .”
It should be clear: the choice in the (vegetable) dairy shelf is enormous. Bot: “I therefore understand that there can be confusion about which choice is the best when you are standing in front of the shelf.”
This is how you choose the healthiest option
When you are in the supermarket, what should you pay attention to if you want to go for the healthiest option? Bot recommends looking at the amount of fat in the product. “Broadly speaking, the different products have approximately the same values in terms of proteins and carbohydrates. The biggest difference is in the amount of fat, and therefore calories. In general, the healthiest variety is the one with the lowest fat content. So try to look for the 0 percent fat variant when you are standing in front of the shelves. Then you are always good.”
According to the nutritionist, it does not necessarily matter whether you go for cottage cheese, yogurt or skyr. “Take whichever one you like best! The difference is in the taste and structure of the dairy, not so much in the nutritional values. And that is especially true if you have the 0 percent fat variant for all of them.”
The plant-based option
Do you prefer a vegetable variant? Then it is also advisable to keep an eye on the amount of proteins and fats. “Some dairy substitutes, for example based on coconut or almond, mainly contain a lot of fat and therefore many calories,” says Bot. In general, according to her, it is best to go for the soy-based variant for the nutritional values. “And here again, it doesn’t matter whether you opt for vegetable quark, yogurt or skyr. Take the variant that you like best.”
Finally, the nutritionist lets you know that it is wise to be careful with added flavors and sugars. “Try to go for the natural variant as often as possible. You can of course add flavor yourself. Do you like strawberry curd? Then add fresh strawberries at home.”
More articles about nutrition from Subway read? You will find them here.
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What is the healthiest breakfast: cottage cheese, yogurt or skyr?
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