Greek Yogurt

What’s all the hype about Greek yogurt? Do you know the difference between this and the yogurt you’re used to seeing in the supermarket?

Greek yogurt is made by straining off the whey, which gives it a thick, rich and creamy consistency.  It’s very high in protein and the unsweetened version is lower in sugar and carbohydrates than traditional unsweetened yogurt. Most national brands are non-fat or low-fat, but make sure you check the label. 

While the healthiest way to enjoy yogurt is to buy it unsweetened and add fresh fruit, I realize that this is not always preferable or convenient. Many people are not used to eating plain yogurt since their taste buds have become accustomed to the sweetened version. This would also hold true with Greek yogurt, as the plain version has a slightly sour taste. Either way, Greek yogurt contains approximately twice the amount of protein and half the amount of carbohydrates than a similar amount of traditional yogurt. The benefits don’t stop there.

Aside from eating Greek yogurt as a high protein breakfast or snack, you may want to try using it as a condiment or in recipes.

• Substitute unsweetened/plain Greek yogurt for sour cream on baked potatoes or taco
• Use it to replace some of the eggs or oil when making baked goods
• Add Greek yogurt instead of mayonnaise to tuna salad, egg salad or pasta salad for a tangy kick
• Start with a base of Greek yogurt and make a savory veggie dip by adding herbs and spices

Still skeptical?  Check out the nutrition label from Dannon’s version of Greek and traditional yogurt.  Yes, the calories are similar, but the added protein will keep you feeling full longer. What’s not to love about that?

Greek (5.3 ounces, nonfat, plain)

• Calories: 80
• Total fat: 0 grams
• Cholesterol: 10 milligrams
• Sodium: 50 milligrams
• Sugar: 6 grams
• Protein: 15 grams
• Calcium: 15 percent on a 2,000-calorie diet

Regular (6 ounces, nonfat, plain)

• Calories: 80
• Total fat: 0 grams
• Cholesterol 5 milligrams
• Sodium: 120 milligrams
• Sugar: 12 grams
• Protein: 9 grams
• Calcium: 30 percent on a 2,000-calorie diet.

Guest Blogger: Laura White, USD Dietetic Intern

Yogurt - A quick lesson that will answer the question, "what is Greek yogurt?"

I love yogurt. I eat it most every day and plain yogurt can always be found in my fridge. Deciding what to get can be tough because there are a lot of choices such as regular, low-fat, non-fat, Greek, Kefir, and many more. But no matter what type you prefer, the important thing to remember is that all yogurt is a great source of calcium, protein, vitamin D, and potassium. Yogurt also contains live cultures. Maybe some of you are thinking, "what in the world does that mean?"

Live cultures are the "good bacteria." These bacteria promote gut health (digestion) and immunity. Those long words you see on the label - Lactobacillius acidophilus, L. casei, L. reuteri, and Bicfidobacterium - are a good thing! 

Yogurt may also be an option for those with lactose intolerance to enjoy dairy products due to the lower amount of lactose (milk sugar) present.

Do you ever notice a thin layer of liquid that sits on the top of the yogurt? Don't pour it off! That is the whey. Whey is full of calcium, so stir it back in. 

Greek yogurt vs. regular yogurt
This is a question that I get quite often. The main difference comes in how it is processed. Greek yogurt goes through a different straining technique, which leaves a much more concentrated, thick product. It removes much of the whey out of the yogurt. That explains why there is more protein in Greek yogurt when compared to regular yogurt. 

Yogurt and Athletes
Yogurt is a great addition to the sports diet because it has the desired carbohydrate and protein for recovery from exercise. Adding yogurt to a post-workout smoothie is an excellent way to add in the protein your body is craving. In fact, you can skip the protein powder because a serving of Greek yogurt has about 10 grams of protein per serving. With a little milk added in - you will have an adequate amount of protein to help ensure proper muscle recovery. Toss in some fruit or vegetables for some extra carbohydrate, vitamins, and minerals. Here is a recipe for some inspiration - Strawberry-Flax Smoothie.

Reference for this post and for those who would like to read more, here is the article from the Academy of Nutrition and Dietetics.

I don’t drink milk. How should I get my calcium?

It could be because it makes your stomach upset or that you don’t care for the taste; but if you are not drinking milk, you need to pay attention to how you are getting your calcium. Calcium, along with vitamin D, is crucial for good bone health.

Soy milk is a great alternative to cow’s milk. It is still an excellent source of calcium and protein. Almond milk has become popular in recent years. Even though it is a good source of calcium, be aware that almond milk only provides 1 gram of protein per serving when compared to cow’s milk or soy that provides 7 grams per serving.

There are some vegetables that are good sources of calcium, including:

• Broccoli
• Dark leafy greens, such as spinach, kale, and collard greens
• Fortified orange juice
• Enriched breads and cereals