Greek Yogurt - What's the Hype?

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In general, yogurt is thought to make for a healthy snack, offering calcium, vitamin D, protein, and probiotics. Greek yogurt has become extremely popular in recent years. But what exactly is the difference between Greek yogurt and regular yogurt? Is one healthier than the other?

The difference between Greek yogurt and regular yogurt starts with the way it is processed. After yogurt is fermented by healthy bacteria, it is strained and the liquid whey part is drained off. Regular yogurt is strained twice, and Greek yogurt is strained three times. This causes the thick texture you will find in Greek yogurt.

 

Both types of yogurt, in their low-fat forms, offer a lot of nutritional benefits and are great sources of vitamins B6 and B12, calcium, potassium, protein, and zinc. But here is where the nutritional benefits of Greek yogurt outweigh those found in regular yogurt.

• Protein - Greek yogurt has twice the amount of protein that regular yogurt offers, which keeps your blood glucose elevated for a longer a period of time. This means that Greek yogurt keeps you fuller, for longer.

• Carbohydrates - Plain Greek yogurt contains half the amount of carbohydrates that regular yogurt contains. During the straining process, much of the sugar is removed from Greek yogurt, which may be more appealing to diabetics. Of course, added flavors and fruit syrups can increase the amount of sugar in both types of yogurt. Greek yogurt also may be more appealing to those who are lactose intolerant since the straining process removes much of this milk sugar.

• Calcium - Greek yogurt contains three times more calcium than regular yogurt. Calcium is needed for healthy bones and teeth and are important throughout all stages of the lifecycle.

• Calories - Plain Greek yogurt tends to be lower in calories than plain regular yogurt. However, the amount of calories in yogurt varies depending on brand, flavor, and fat content. Make sure to check the food label when shopping for yogurt.

• Probiotics - Both types of yogurt are rich in probiotics. Probiotics are good bacteria that help with digestion and protect the body from bad bacteria. Prebiotics are food for these probiotics and can be found in whole grains and other non-digestible carbohydrates.

No matter which of the two kinds of yogurt you are looking to buy, make sure you know how to navigate the yogurt section and find the smartest choice.

• Choose low-fat or non-fat. Fat content varies in all brands of Greek and regular yogurt. Both types of yogurt can be high in saturated fat, which raises your "bad" cholesterol. Diets high in saturated fat can also increase weight gain. Stick to low-fat or non-fat varieties of yogurt for a healthier and leaner diet.

• Choose less sugar. Yogurt with fruity syrups or toppings tends to be higher in sugar.

• Choose Greek yogurt! Be sure to check the ingredient listings since some brands are using fillers such as cornstarch to thicken the yogurt to imitate Greek yogurt.

• Be creative - add fresh fruit, walnuts, chia seeds, honey or agave for added natural flavors and/or nutrition.

Don’t let the benefits you can obtain from Greek yogurt be confined to your breakfast or lunch yogurt parfaits. Greek yogurt is also a great substitute for mayonnaise or sour cream and can be incorporated into many recipes!

 

Kelli Wood, Meredith College Dietetic Intern