Ask Tufts Experts: Plain Yogurt; “Low” and “Reduced” Defined; Herbs vs. Spices
You frequently recommend eating plain yogurt, but I find it too sour. What can I do?
Judith C. Thalheimer, RD, managing editor of Tufts Health & Nutrition Letter, answers: “Yogurt supports a healthy gut microbiome and is an excellent source of underconsumed calcium, but it is often loaded with added sugars, which have clearly been shown to be detrimental to health. A regular six-ounce container of strawberry yogurt can have up to 14 grams (over 3 teaspoons) of added sugars. While several studies have found consumers enjoy yogurt even if it has only half the typical amount of added sugar, unsweetened (plain) yogurt is not for everyone. So, if you’re not a plain yogurt person, try dressing it up. Even if you add a drizzle of honey or stir a teaspoon of maple syrup into three-quarters of a cup of yogurt, you’ll still be getting less added sugars than you’d find in the same serving of pre-sweetened yogurts. Try adding less sweetener over time. Better yet, add fruit or fruit purée, along with a dash of cinnamon, nutmeg, ginger, or pumpkin spice, and/or vanilla or almond extract. Sprinkle with chopped nuts, dried fruit, or granola. Or go savory: use plain yogurt as you would sour cream; or mix with herbs and spices (try dill and garlic/garlic powder or cilantro and diced onion/ onion powder with a squeeze of lemon juice and a dash of salt for a tasty topping for fish or veggies).”
What does “low” or “reduced” on a label mean, and what is the difference?
Kelly Kane, MS, RD, an assistant professor at the Friedman School and Tufts University School of Medicine and director of nutrition at Tufts Medical Center, answers: “The terms reduced and low on packages or labels are defined by the U.S. Food and Drug Administration (FDA). In order for a food to be labeled as ‘reduced,’ it needs to have at least 25 percent less sodium, fat, sugar, etc. than the comparison food. For example, if the original version of a granola bar has 12 grams (g) of fat, a new version that has 9 g of fat (25 percent less fat ) could be labelled as ‘reduced fat.’
“Unlike reduced, the term low is not based on comparison to a reference food. In order for a food to be termed ‘low sodium,’ it has to have 140 milligrams or less of sodium per serving of that food. Foods labelled ‘low fat’ must have 3 g or less of fat per serving. ‘Low sugar’ is not defined, so it is not allowed as a claim on food labels.”
I’m interested in boosting my cooking skills. What is the difference between an herb and a spice, and what are some ways to use them?
Helen Rasmussen, PhD, RD, an instructor at the Friedman School, as well as a senior research dietitian in the Metabolic Research Unit at the HNRCA, answers: “Herbs, such as rosemary, thyme, basil, and oregano, come from the leafy part of plants with non-woody stems. Sold fresh or dried, they are generally used in larger quantities than spices. Spices, which are mostly sold dried, are either whole or ground, and include things like peppercorns, cumin, cinnamon, and turmeric. They have a stronger flavor than herbs, so less is typically used. Onions and scallions, garlic, fresh ginger, and chili peppers are examples of plants generally categorized as vegetables but commonly used as seasonings.
“A general guideline to determine equivalents for different forms of herbs is: 1 tablespoon fresh herbs = 1 teaspoon dried = ¼ teaspoon ground. While uses and combinations are endless, see the chart below for some ideas of what foods pair well with some common herbs and spices.”
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