What Is It?
“Gum” additives (e.g. xanthan gum or guar gum) are used to thicken foods such as ice cream, frozen pudding, salad dressing, dough and cottage cheese. Xanthan gum is used to mimic the flavor of fatty ingredients that were removed from low-fat products. It can also replace egg yolks as a thickener.

Manufacturers add xanthan gum to candy to prevent sugar crystals from forming and to frozen foods to give them a smooth texture and mouth feel. Sometimes called “corn sugar gum,” it’s a natural carbohydrate that isn’t absorbed by the body. The additive is produced by the fermentation of the bacteria Xanthomonas campestris.

Home cooks can buy packaged xanthan gum to add thickness and viscosity to their breads and other baked goods. Because it’s free of gluten, eggs, dairy and soy, it’s the preferred thickener for those with food allergies who like to bake their own goodies.

Is It Safe?
Xanthan gum is considered safe — though it hasn’t been widely tested. Some folks with sensitivities to corn might be allergic — reported symptoms include headaches, diarrhea and stomach pain. If you think you’re allergic, check out one of the other “gums” on the market instead. Substitutes such as guar gum, gum Arabic, locust bean gum or carrageenan might be a better choice.

Fresh vs. Frozen
The National Turkey Federation claims that there is no quality difference between fresh and frozen turkeys. Both versions have pros and cons, but the ultimate choice is up to you. If you don’t have much freezer space, fresh is a good option. The downside is you need to buy it a few days before you use it since it will only keep for a couple days in the fridge. If you find a good deal on a frozen bird and have the space, go for it! Frozen birds will keep for up to six months, but don’t forget to plan ahead for defrosting.

Defrosting a Frozen Bird
Get your bird out of the freezer at least three days before you plan on cooking ir. Make room in the refrigerator and leave the turkey in there on a tray to catch any juices as its thaws out. It takes about three days to completely defrost a 20-pound turkey — smaller ones may need less time. If you didn’t get your bird in the fridge in time and it’s still bit frozen (that’s just a bit — not completely frozen), you can continue defrosting it by running lukewarm water over it for a few hours. Make sure the water isn’t hot or it will start cooking the meat.

Many folks forget to defrost their turkey until the day before and leave it on the countertop overnight for speedier thawing. Don’t! This is enough time for bacteria to grow to high enough amounts that you may make your dinner guests sick (and you can forget about hosting next year).

Still skeptical about the quality differences between fresh and frozen, check out this Food Network article for buying tips.

How Big?
One key factor to having a tasty bird is its size. Smaller turkeys are usually more tender, so if you’re planning on having a large group, you may want to get two smaller turkeys instead of one large one.

Estimate six ounces of raw meat per person — this amount of cooked meat will shrink down to four ounces, the appropriate serving size. Don’t forget to account for leftovers as well. For example, if you’re hosting a dinner for 10, calculate out 6 ounces per person (10 x 6 = 60 ounces). Assuming you want leftovers for everyone for two meals, triple that number (60 x 3 = 180 ounces). To convert ounces to pounds, divide your total ounces by 16 (180/16 = 12 pounds when you round up).

Cooking Time
Most folks forget that the time for cooking a turkey depends on how many pounds you’ve got. Cooking time also depends on if you started with a fresh or frozen bird. For a defrosted turkey, plan on cooking it at 350 degrees Fahrenheit for 20 minutes per pound. Fresh turkey’s cooking time is 10 to 15 minutes per pound. So, if you have a fresh 12-pounder, your cooking time would be 120 to 180 minutes (that’s two  to three hours); a frozen turkey of the same size would need to be cooked for 240 minutes (or four hours).

Important Tools
To outfit your kitchen to prepping the big bird, we suggest you keep these tools on hand:

Meat Thermometer: Turkey should be cooked to a minimum internal temperature of 165 degrees Fahrenheit. Once you think it’s done, check the temperature; if it’s not hot enough, pop the turkey back in the oven. Check out this list of cooking temperatures if you plan on cooking different meats during the holidays.
Our Pick: Digital Classic Thermometer/Timer, $22.95

Roasting Pan: Make sure your roasting pan is large enough to fit your bird. I prefer All-Clad for roasting — you can read more on about types of cookware in our previous post.
Our Pick: Roasting Pan with Rack, $159.99

Fat Separator: This handy gadget helps easily separate the fat from the pan drippings so you can make the perfect gravy every time.
Our Pick: Fat Separator Strainer with Lid, $16.95

Be Mindful
When perusing the labels, you’ll find most candy varieties contain high fructose corn syrup or other sweeteners. There’s a reason why the USDA suggests eating sweets sparingly: They’re full of sugar, saturated fat and not very many nutrients (that’s why they’re called “empty calorie” foods). If you’re having some, buy the smallest kinds or the mini-sized packs to keep from overdoing it.

There are other issues to worry about with sweets, especially if you’re passing them to the neighborhood kids on Halloween. Nut allergies are a big concern these days, so choose nut-free varieties. Also, be mindful of candy that may be a choking hazard. I’ve emptied many goodie bags from children’s birthday parties only to find taffy, bubble gum and tootsie rolls — all risky to give to toddlers! Go through the goodie bag before your child takes a peek inside. This way they won’t know what they’re missing.

Sugary Candy
Yes, candy rocks! But sticky candies such as gummies, caramel and taffy do just that — stick! In this case, it’s to your teeth, which helps cavities form. It’s always important to brush your teeth after eating tons of sugar, but those super gooey choices are even tough to get off with a toothbrush. If you want a sugary treat, try Twizzlers, lollipops, Smarties or hard candies (if choking isn’t an concern with your kids).

Don’t fall for those labels claiming a candy is a fat-free treat; sugar is naturally free of fat. All that sugar, however, will rack up those calories. Check out the comparisons below:

• Twizzlers (4 pieces): 160 calories, 19 grams sugar
• Gummi Bears (10 pieces): 87 calories, 13 grams sugar
• Candy Corn (8 pieces): 140 calories, 28 grams sugar
• Starburst (8 pieces): 160 calories, 23 grams sugar

And look at the serving size — most likely you’re not meant to eat the whole bag!

Chocolates
A large Hershey’s Symphony milk chocolate bar (2.4 ounces) contains 361 calories, 21 grams of fat and 12 grams of saturated fat. Down the entire bar and you’ve just eaten 60% of the recommended saturated fat for the entire day. Many companies have the “fun sizes,” which are smaller portions of the same bar. Even eating two or three of those is less calories than one large ba (we still recommend sticking to one mini bar).

Seen some of those commercials where a chocolate bar claims to be lighter? My 3 Muskateers bars never float! Well, here are the nutrition facts on some of those “lighter” options. Which would you choose?

• 3 Musketeers Bar: 260 calories, 8 grams total fat and 5 grams saturated fat
• 3 Musketeers Mini Bars (3 fun-sized bars): 190 calories, 6 grams total fat, 4 grams saturated fat
• York Peppermint Patty (1 piece): 140 calories, 2.5 grams total fat, 1.5 grams saturated fat
• Plain M&Ms (1.69-ounce pack): 240 calories, 10 grams total fat, 6 grams saturated fat

Peppermint Patty lovers are in luck — it has the least amount of calories and fat. If peppermint isn’t your thing, choose the 3 Musketeers minis, which have fewer calories than a chocolate bar or a regular-sized pack of chocolate candies. When you go shopping, pick up you’re two or three favorite options and compare nutrition labels just as we’ve just done above.

Dark chocolate is another choice you might consider. Read up on its health benefits here. Be mindful that companies want to sell their chocolate and may slap hyped-up health claims on their products. Stick to a small portion (more is not better).

TELL US: What’s your favorite occasional candy or chocolate splurge?

Palm vs. Palm Kernel
These days, you’ll find these oils in commercial baked goods (e.g. cakes and cookies), snack foods and some brands of peanut butter. As companies have jumped on the anti-trans fat bandwagon, they’ve started replacing their products’ trans fat (i.e. the partially hydrogenated oils) with different types of palm oil.

Both palm and palm kernel oil come from palm plants (often called “oil palms”) and are categorized as “tropical oils” along with coconut oil. These tropical oils are unique because they have a high percentage of saturated fat, which is unusual for oils that come from plants. More common sources of saturated fat are butter, meat, whole milk and cheese and cream. Too much saturated fat in your diet can increase cholesterol, clog arteries and increase your risk of heart disease.

These two types of oils come from different parts of the palm plant. Palm oil, which is sometimes called “palm fruit oil,” comes from the fruit; palm kernel oil comes from the seed (a.k.a. the kernel).

Is It Better For You?
Palm oil (from the fruit) contains 50% saturated fat and palm kernel oil is 82% — this means plain palm oil is the better choice (of the two). Some believe palm oil has the added benefit of the antioxidants (mostly beta-carotene) that are extracted from the fruit. Researchers are currently trying to determine if the saturated fats in tropical oils affect our cholesterol levels differently. Until we have conclusive findings, you’re better off sticking to heart-healthy mono- and poly-unsaturated fats such as the ones found in olive oil and nuts. These unsaturated fats actually help lower cholesterol.

The American Heart Association recommends limiting saturated fat intake to 7% or less of total daily calories – if you follow a 2,000 calorie diet, that works out to about 15.5 grams per day. So no matter what kind of saturated fat you choose, your intake should be limited. I don’t know about you but I’d rather eat some cheese and take advantage of the protein and calcium instead of getting an equal amount of saturated from from palm oil in cheesy snack crackers (no protein or calcium there)!

Bottom Line: We should consume all sources of saturated fat in moderation for optimum heart health. These days, most of the foods that contain palm oil (that is, those cakes and snacks) don’t rank very high in the nutrient department. Check ingredient lists on your favorite foods so you know where the saturated fat is coming from.

For this taste test, we stuck with straight-up marinara sauces without any fancy add-ins. We sampled the sauces on their own and with a plain cracker. To determine our 1 to 5 rating (5 being the highest), we paid close attention to flavor, texture, and nutrition content. With jarred sauces, our biggest concerns are calories, sugar and sodium. We also looked at the average cost — these babies don’t come cheap!

And for you purists, we know nothing tops homemade. These ratings aren’t jarred sauces versus from-scratch sauces. We pitted jarred versus jarred.

Prego Marinara
Rating: 4
Price: $3.39 per 23-ounce jar ($0.14 per ounce)
Nutrition Info (per 1/2 cup): 80 calories, 480 milligrams sodium, 7 grams sugar
Our Take: Prego’s sauce has an overwhelming tomato flavor with a touch of sweetness. You can taste the tiny pieces of tomato in every bite. Though the label claims its “100% natural,” Prego uses citric acid to preserve its sauce (the term “natural” is loosely regulated by the FDA).

Rao’s Homemade Marinara Sauce
Rating: 5
Price: $8.99 per 32-ounce jar ($0.28 per ounce)
Nutrition Info (per 1/2 cup): 70 calories, 350 milligrams sodium, 4 grams sugar
Our Take: Our Facebook fans gushed about the delicious flavor of Rao’s. Once I tasted it, I understood why. Full of chunky pieces of tomatoes and flavorful basil, it was my favorite of the bunch. Even better: There are only eight simple, fresh ingredients listed on the jar. The only downfall: It was by far the priciest of them all (but worth it!).

Newman’s Own Marinara
Rating: 3.5
Price: $3.59 per 24-ounce jar ($0.14 per ounce)
Nutrition Info (per 1/2 cup): 70 calories, 510 milligrams sodium, 11 grams sugar
Our Take: Newman’s Own had a nice blend of tomatoes, basil and onions with a touch of sweetness. This one was the highest in sodium (22% of your daily recommended amount) and had the most sugar per serving — probably because the sugar is added and is listed as the third ingredient. The plus side: it also had the most vitamin A (30%) thanks to all the tomatoes and tomato products used.

Barilla Marinara
Rating: 4
Price: $3.39 per 24-ounce jar ($0.14 per ounce)
Nutrition Info (per 1/2 cup): 70 calories, 460 milligrams sodium, 6 grams sugar
Our Take: You can taste the basil, tomatoes, onions and pepper in every spoonful of Barilla’s sauce. A slightly sweet aftertaste lingered on my tongue — perhaps due to the small amount of sugar added. “Natural flavors” are listed in the ingredients, but who knows what that really means?

Trader Giotto’s Organic Tomato Basic Marinara (Trader Joe’s Brand)
Rating: 5
Price: $2.29 per 25-ounce jar ($0.09 per ounce)
Nutrition Info (per 1/2 cup): 60 calories, 440 milligrams sodium, 3 grams sugar
Our Take: Take a peek in the jar and you can see the chunks of tomatoes and pieces of basil. The sauce has a pleasant tomato flavor that’s not overwhelming or too acidic. This was the only organic brand of the bunch (and the cheapest per ounce!) with no additives or sugar added. It also contains 25% of your daily vitamin C, which tied with Rao’s for the highest in the group.

TELL US: What’s your favorite go-to jarred sauce?

For this taste test, we stuck to whole-grain cereals without dried fruit or nuts. Toby and I sampled them with nonfat (skim) milk and left them plain. On a typical morning, I’d add in some fresh seasonal fruit.

To determine our 1 to 5 rating (5 being the highest), we paid close attention to flavor, texture and nutrition content. When it comes to cereal, our biggest concerns are calories, fiber and sugar. We also looked at the average cost — boxes of cereal can get really pricey!

Special K
Rating: 3
Price: $3.29
Nutrition Info (per 1 cup): 120 calories, less than 1 gram of fiber, 4 grams of sugar
Our Take: With a nice crunch but cardboard-y flavor, this cereal didn’t rank very high with our tasters. The fact that it’s sweetened with both sugar and high-fructose corn syrup didn’t help it’s rating either.

Multigrain Cheerios
Rating: 3.5
Price: $4.39
Nutrition Info (per 1 cup): 110 calories, 3 grams of fiber, 6 grams of sugar
Our Take: This was the sweetest tasting cereal of the bunch, which makes sense because it was among the highest in sugar. Despite the healthy sound of the word “multigrain,” these don’t offer any nutritional advantage. Stick to regular Cheerios — they have the same amount of fiber and only one gram of sugar per serving. You can add your own sweetness with fresh fruit.

Total
Rating: 3
Price: $4.49
Nutrition Info (per 3/4 cup): 100 calories, 3 grams of fiber, 5 grams of sugar
Our Take: Total has a great crunch at first (it gets soggy fast) and decent flavor but disappointed us most. The cereal promises “total” nutrition, but it’s basically made from three ingredients (in order): whole grain wheat, sugar and corn syrup. The “total” nutrients come from adding fortified vitamins and minerals (four of the five cereals have these added nutrients). While not “unhealthy,” fortified vitamins and minerals are just like adding a crushed-up multivitamin to your cereal. We prefer that the majority of our nutrients come naturally from wholesome foods.

Kashi Go Lean
Rating: 4.5
Price: $3.39
Nutrition Info (per 1 cup): 140 calories, 10 grams of fiber, 6 grams of sugar
Our Take: This cereal has a great crunch and sweetness from honey and evaporated cane juice. That matched with nutrition facts made it the big winner. Though higher in calories, a serving has 10 grams of fiber and a whopping 13 grams of protein (more than double the others). Most of the other cereals are made with rice, oats, wheat and corn; Go Lean mixes in different grains such as triticale, buckwheat, barley and rye.

PS: This was also the only cereal that didn’t have a bunch of extra vitamins added — the nutrients here come straight from the whole-grain ingredients.

Grapenuts
Rating: 4
Price: $3.79
Nutrition Info (per 1/2 cup): 200 calories, 7 grams of fiber, 4 grams of sugar
Our Take: I have a soft spot for Grapenuts, a childhood favorite. It does have a healthy whole-grain flavor and is VERY crunchy (too crunchy by some standards). Instead of sweeteners such as corn syrup, sugar or even honey, its slight sweetness comes from malted barley flour. Its whole-grain wheat provides the second highest amount of fiber.

Caution: This was the smallest portion but highest in calories — so stick to 1/2 cup portions (Grapenuts are very filling). Supplement it with fruit or mix it with another lower-calorie cereal.

What Is It?
Food manufacturers often use the additive to help balance the acidity in cheese and to add tartness to frozen desserts and carbonated fruit drinks. For centuries, food makers have used it to turn cabbage into sauerkraut and milk into yogurt. You might also encounter it in beer, jellies and salad dressings. Enjoyed Spanish olives recently? You’ve sampled the preservative powers of lactic acid. The additive is beloved for its food safety role, too; bacteria hate acidic environments and lactic acid keeps bad bacteria from spoiling food.

Is It Safe?
Almost all living organisms produce this acid. Experts give it the green light, and there are no reports about it causing the body harm these many years we’ve used it. If you see lactic acid on the ingredient list, feel free to take a bite or have a sip.

Sweet, Salty, Oily
The majority of condiments you’ll find contain high amounts of sugar, salt, oil — or, at their worst, too much of all three. This doesn’t make them automatically bad for you, but it does mean that reading labels is a must! Barbecue sauce just wouldn’t be the same without sugar, and mayo isn’t mayo without oil, but some brands take it to the extreme. Be on the lookout for highly processed sweeteners such as high fructose corn syrup (HFCS) and other foods additives listed in the ingredients. A good rule of thumb: if you can’t pronounce all the ingredients, you probably don’t want to try what’s inside.

Also remember portion control. Condiments are supposed to enhance the flavor of a dish, not replace it. Use them sparingly (though even I’ve been known to drown things in ketchup from time to time). Stick to one tablespoon portions.

Ketchup, BBQ and Steak Sauce
These sauces usually come along with hefty amounts of sugar and salt. I tend to buy organic ketchup, I just think it tastes better. Trader Joe’s makes a good one and so does Annie’s. When it comes to the best bottled BBQ sauces, check out our top picks.

The sodium content in steak sauces varies a lot. Some have as much as 12% of the daily recommendation for sodium in one tablespoon. I like Peter Luger’s sauce, which has half that much salt. To help keep your salt intake under control, use measured portions and push the salt shaker aside if you’re going to be using these types of condiments.

Soy, Hoisin and Teriyaki
The main issue with soy sauce is the sodium; always reach for reduced sodium varieties. Sauces such as hoisin and teriyaki pack a double whammy — they include soy sauce as a main ingredient and contain high amounts of sugar. Many of these Asian sauces have HFCS listed as the first ingredient; Ken’s and Soy Vay are two brands that don’t.

Salsa and Hot Sauce
Salsa and hot sauce are often smart condiment picks. Just beware; some companies do sneak in sugar and other sweeteners. Good quality salsas use fresh vegetables (Green Mountain Gringo is the best jarred salsa I know of, and you can always whip up a homemade version). Hot sauces, meanwhile, are made from vinegar and spices and are so flavorful that you typically only need a little bit. Like many condiments, some hot sauces contain lots of sodium, so check those labels (a few dashes here and there is fine). My top picks for hot sauces are Cholula or traditional Tabasco.

Mustards
Mustards are considered a healthy condiment choice and, in many cases, they are. They can be super flavorful and low in fat and added sugar, but watch out for some of those mustard blends. Honey mustards can be high in calories (some also have added oils that up the fat content), and a few mustard dressings are actually mixtures of mustard and mayonnaise (more fat in those, too). While you’re eyeballing the label, check the sodium content; some contain way more than others. A simple spicy or Dijon mustard is your best bet — try Gulden’s and Maille. If you’re really craving a honey mustard, Boar’s Head makes a honey mustard that’s relatively low in sugar.

Mayonnaise
One tablespoon of regular mayonnaise has about 90 calories and 10 grams of fat! Obviously, if you’re watching what you what you eat, use full-fat mayo in strict moderation. The fat in most mayos comes from a combination of eggs and vegetable oils –- not unhealthy foods, but the calories and fat can add up quickly! The light and reduced-fat mayos contain more additives, so they aren’t exactly healthier choices. You’re better off sticking to modest portions (1 to 2 teaspoons) and using it every once in a while. You may see canola oil mayonnaise on the self; it has similar amount of calories and fat but is made from healthier oils (Spectrum is a great brand).

Relish and Pickles
Pickles are all about salt, and relish is all about pickles and sugar. These condiments are low in fat and calories, and most of the calories come from sugar. An average (whole) pickle contains more than 600 milligrams of sodium -– that’s almost 30% of your daily allowance. Plus, both pickles and relishes are commonly sweetened with sugar or HFCS. Even though they are low calorie (and yummy), I wouldn’t recommend munching on them daily. When I do buy pickles, I like to stay out of the condiment aisle and pick up the fresher ones at the deli counter or, better yet, from my local farmers market. In my experience, it’s virtually impossible to find a relish that doesn’t contain HFCS, so use them sparingly or consider chopping up some pickles to make your own.

TELL US: What are your go-to condiments?

Does Alli Hurt Your Liver?
Unfortunately, there is no such thing as a magic weight loss pill, and those who have turned to the popular weight loss drug Alli (a.k.a. Orlistat) are starting to learn the hard way. Besides causing extreme discomfort (even the pill’s instructions tell you to stick close to the bathroom after eating), the pill is now under investigation by the FDA on whether it may cause liver failure. Until there is clearer evidence, the FDA advises anyone users who experience stomach pain, nausea, vomiting, light-colored stool, itching or loss of appetite to consult their doctor before continuing to use the product. Folks can report their symptoms by calling (800) FDA-1088 or filing an online report.

Finally Some Sugar Guidelines!
For years there have never been clear guidelines on how much added sugar (this excludes naturally occurring sugar in fruits and dairy) we should getting everyday. By now, most of us know we shouldn’t be overloading on sugar, but studies reveal that the average person guzzles down about 22 teaspoons daily. That’s about as much as is in two cans of soda or a candy bar. You might think: “A candy bar? That’s it?” Well, this past week the American Heart Association released their daily recommendations — 6 teaspoons for women and 9 teaspoons for men maximum a day. So at 22 teaspoons daily (and many teens are at 34!), we get almost four times more than the recommendation.

Harmful Supplements: Know the Facts
We spend millions of dollars every year on vitamins, herbs and various supplements. Make sure you know the facts before taking them — especially if you’re using large doses on a regular basis. Many of my clients take vitamins or other supplements because a friend suggests it, and many don’t tell me about it until I ask several times. I’ve discovered clients with heart problems unknowingly taking supplements that speed up their heart rate! If you’re taking supplements, whether they’re vitamins or herbs, let your medical practitioner and registered dietitian know. This helpful CNN article reviews several common supplements that can cause harm if taken the wrong way, including fish oils, St. John’s Wort and Kava. Do your research!

The First State To Mandate Menu Labeling
I love visiting my cousin in California. When we go out to eat, I find that the menu options always seem healthier, even at the outdoor mall. So it’s to no surprise that California became the first state to require food labels on chain restaurant menus. Most chain places post their nutrition info online, but if you haven’t looked into it, you might be in for a shocker. Some dishes might contain upwards of 2,000 calories! Perhaps now that they’re required to post the details, restaurants might drop menu items that are ridiculously high in calories or modify portion sizes and ingredients. Would you like to see your state mandating menu labeling?

Are You A “Locavore”?
Dana is a great example of a “locavore” because she, like many others, tries to eat food grown as close to home as possible. I’m working more towards it myself by going to my farmers’ market weekly, and I just learned to preserve local produce. But some of the folks interviewed in this article get about 60% of their food locally. Even if you can’t go all out, learning where your foods comes from, teaching your children and even trying to grow a box of herbs are steps in the right direction.

NOTE: Below we list the brand, share nutrition info (per 1/2-cup servings) and give it a rating based on taste, creaminess and the healthier aspects.

Edy’s Slow Churned Yogurt Blends: Vanilla
Rating: 4.5
Nutrition Info (per 1/2 cup): 100 calories; 3 grams of total fat; 1.5 grams of saturated fat
Our Take: My dad got in on the action and tasted some of the Edy’s. Although he’s a chocolate fanatic, he agreed that it had a nice, creamy consistency. This yogurt is also labeled “gluten-free.” While yogurt is gluten-free naturally, many manufacturers may package their yogurts in facilities that also handle products containing wheat.

Sweet Scoops Frozen Yogurt: Madagascar Vanilla
Rating: 3
Nutrition Info: 140 calories; 6 grams of total fat; 3.5 grams of saturated fat
Our Take: This brand had a nice, sweet vanilla flavor, but it was a little too sweet for my taste buds. The consistency was icy and felt grainy in my mouth. Dana’s suggestion: Try it in a milkshake with some fresh fruit and skim milk.
*Note: The nutrition label on product says it contains 150 calories while the website states 140 per 1/2 cup. Ingredients listed in both places are the same.

Stonyfield Farm Nonfat Frozen Yogurt: Gotta Have Vanilla
Rating: 5
Nutrition Info: 100 calories; 0 grams of total fat; 0 grams of saturated fat
Our Take: In terms of creaminess and calories, this yogurt was awesome. Both Dana and I were shocked that it tasted so good. Stonyfield is known for using organic and all-natural ingredients that don’t have added antibiotics or synthetic hormones. They also use rice syrup for sweetness (maybe that’s the secret?).

Häagen-Dazs Low Fat Frozen Yogurt: Vanilla
Rating: 4
Nutrition Info: 200 calories; 4.5 grams of total fat; 2.5 gram of saturated fat
Our Take: Although it had a very creamy texture, this baby was way too sweet. They get props for using all natural ingredients with no preservatives or thickeners, but if you’re trying to watch those calories, this probably shouldn’t be your first choice — it was the highest of them all.
*Note: The product’s label says it contains 180 calories, 2.5 grams of total fat and 1 gram of saturated fat per serving; we list the website information above.

Julie’s Organic Lowfat Frozen Yogurt: Vanilla Bean
Rating: 4
Nutrition Info: 140 calories; 3 grams of total fat; 2 grams of saturated fat
Our Take: Don’t you love when you can see those vanilla specs? The texture was creamy and the flavor was decent. Cane juice and tapioca syrup were two listed sweeteners.
*Note: Julie’s is a smaller brand and may not be carried in all supermarkets.

How Does It Compare to Regular Yogurt?
All the yogurts we tasted contained 10 to 20% of your daily calcium needs in their 1/2-cup serving. That made these a decent alternative to the regular yogurts you might already be eating. When checking labels further, I noticed that all the frozen yogurt brands had different live cultures in them. I wondered: don’t the live cultures die when frozen? Why would all the companies list them?

I found the answer to that on Stonyfield Farm’s Q&A section of their website. It seems that, once frozen, the yogurt’s cultures become dormant (and some die), but they’ll become active again when thawed. Since there are billions of live cultures in the yogurt (billions!), the handful that don’t make it past your freezer aren’t a big deal. Why do the cultures matter? This Tufts Journal article has a good synopsis of frozen yogurt’s cultures and any benefits they have.

TELL US: Agree? Disagree? Do you have a favorite frozen yogurt?