New research from Harvard University identifies yogurt as one of the best foods for weight loss, but shop with caution. Prevention lists five yogurt saboteurs to avoid:

No. 1 — The Sugar Bomb: Many fruit-on-the-bottom varieties are loaded with more sugar than a Kit Kat bar. If plain yogurt is a bit tart for your taste, add some naturally sweet banana slices or a teaspoon of antioxidant-rich maple syrup.

No. 2 — The Fat Trap: Greek yogurt is all the rage, but a serving of the full-fat version packs 20 g of fat – about as much as two McDonald’s cheeseburgers. The low-fat kind has even more protein and is just as thick as the original.

No. 3 — The Mix Mistake: Sugary mix-ins pile on needless calories and preservatives. Even granola detracts from yogurt’s health cred because of the added calories. Make yogurt healthier yet with the right topping: Add walnuts for omega-3s.

No. 4 –The Smoothie: A yogurt smoothie is often a milkshake in disguise: Some have as many calories as an ice cream sundae. Mix up your own smoothie with unsweetened frozen berries, plain yogurt and a splash of milk.

No. 5 – The Freeze-Out: You aren’t necessarily getting the health benefits of yogurt if you choose the frozen kind. Make sure the package says the probiotic cultures are “live and active.”

McClatchy Tribune