Millions of yogurts are consumed daily in Spain , and the market is constantly evolving: new products, debates about their benefits, and a growing list of varieties vying for shelf space. In this context, the last few weeks have brought several new developments and important nuances for those looking to make informed choices at the supermarket.
From a lactose-free , cheesecake-flavored Greek protein yogurt on the shelves of a major retailer to the scientific conversation surrounding longevity and the role of fermented dairy products, yogurt is back in the spotlight. And in between, it's worth remembering what differentiates Greek yogurt from plain yogurt and what to look for on the label to avoid buying a disguised dessert.
New in supermarkets: lactose-free Greek protein
This new product joins their already established range of lactose-free yogurts (such as strawberry, sweetened natural creamy, or 0% fat natural with no added sugar), which are offered in convenient four-packs. The aim is to expand the options available for those with lactose intolerance or sensitivity, without compromising on flavor or smooth texture.
Longevity and yogurt: what the evidence says
The recent multi-omics study on Maria Branyas Morera , recognized as the oldest person in the world, has once again linked yogurt consumption to longevity. The study notes that she ate several natural yogurts a day, specifically from the La Fageda brand, but the authors clarify that her long life cannot be attributed to a single food.
In fact, there is no evidence that these yogurts offer any greater benefits than other natural yogurts made with pasteurized milk and equivalent cultures. The European Food Safety Authority (EFSA) only allows the claim that yogurt with live cultures helps improve lactose digestion in people with lactose intolerance; the other proposed effects require further independent evidence.
The study also observed that their gut microbiota was similar to that of young adults , with an abundance of Bifidobacterium, a rare finding in older age groups. Even so, the researchers point out that larger samples and long-term follow-up would be needed to directly link this profile to yogurt consumption.
Taken together, the data suggests that Maria's longevity is the result of multiple factors: favorable genetics , a Mediterranean-style diet with few ultra-processed foods, an active lifestyle, healthy habits (not smoking or drinking regularly), and a strong social network.
- Genetics and active lifestyle.
- Mediterranean diet with a low presence of ultra-processed foods.
- Absence of tobacco and moderate alcohol consumption.
- Social bonds maintained over time.
Greek yogurt versus natural yogurt: practical differences
Greek yogurt is obtained through a filtration process that removes some of the whey, concentrating nutrients, slightly reducing lactose, and giving it a creamier texture . This process explains its denser profile and its well-rounded, easily recognizable flavor.
Because it's concentrated, it usually contains more fat than conventional milk, not because of additives, but because of less water and a higher nutrient density. It also provides fat-soluble vitamins such as A, D, E, and K, which are naturally present in the fat fraction of milk.
Greek yogurt stands out in terms of protein: it provides around twice as much as regular yogurt, which translates into a greater feeling of satiety and support for maintaining muscle mass. That's why it's popular among athletes and people trying to manage their weight.
However, it's not the lightest option: if you're looking to cut calories or manage cholesterol, plain natural yogurt might be a better fit. In any case, the key is that both are actually yogurt (milk + live cultures) and not sweetened dairy desserts.
How to choose well at the supermarket
Several product families coexist on the shelf: natural (the simplest), sweetened or flavored, high in protein, 0% fat or "no added sugar" (sometimes containing starches or sweeteners), and fermented vegetables. The nutritional difference between them can be significant, even though they may all appear the same at first glance.
As a shopping shortcut, many experts recommend the 3/4/3 rule for plain yogurt: around 3% fat, 4% sugars (from the milk), and 3% protein. If it matches, it's a good sign that there are no added sugars or extra ingredients.
- 3% fat
- 4% sugars (naturally occurring in milk)
- 3% protein
Reading the label is still the best guide: prioritize natural yogurts (milk and cultures), avoid excessive sugar and syrups, and be wary if the ingredient list is lengthy with starches or unnecessary flavorings.
For plant-based alternatives (soy, oat, coconut), the profile varies considerably depending on the brand: check their protein content , sugar levels, and the presence of cultures . They may be suitable due to preference or intolerance, but they are not nutritionally equivalent to dairy yogurt.
And what about breakfast with yogurt?
The first meal of the day doesn't have to cause glucose spikes if you choose well: industrial versions with added sugars and very sweet granola can cause them to spike, while combining natural yogurt with low glycemic index fruit and nuts is associated with more stable responses in controlled studies.
If you experience bloating or energy dips, adjust your combo: choose unsweetened yogurt , berries or kiwi, and homemade granola with nuts and seeds. You'll gain satiety, fiber, and sustained energy without needing excessive sweetener.
The industry is moving: pastries with yogurt
Pastiolot has presented three pastry bars made with La Fageda Greek-style yogurt: one with stracciatella, another with nuts (recognized at the Taste Tomorrow Awards 2025 ), and a lemon-flavored option. All share a focus on contrasting textures and a creamy touch provided by the yogurt.
The collaboration, focused on sourcing and quality ingredients, is slated for distribution in gourmet shops, supermarkets, hypermarkets, and frozen food stores. This move reflects how yogurt is also driving innovation beyond the refrigerated aisle.
With new products appearing in supermarkets, scientific insights into its benefits, and a clear buying guide, yogurt maintains its role as a nutritious and versatile food . Choosing plain yogurt without added sugar, understanding the differences between Greek and conventional yogurt, and not overstating health claims beyond the evidence are, today, the best keys to making the right choice.
