It’s hard to figure out which yogurt is the best to buy. There are so many options with tempting labels at the supermarket, and each one claims to be the best. The truth is that not all yogurts are the same.
Which yogurt to choose
It is often said that Greek yogurt has twice the protein of traditional yogurts. It is also said that Greek yogurt takes longer to digest, making you feel fuller longer. Because there can be confusion with the packaging, especially with the increase of “Greek-style” yogurts on store shelves, be sure to check the nutrition label.
Yogurt has always had a special place in the Greek diet, and this dates back to ancient times. The ancient Greeks actually called it oxygala, and it was a food they loved. Traditional Greek yogurt is made from cow’s or sheep’s milk and contains valuable bacteria that have a positive effect on the entire digestive system and the body. These good bacteria include Lactobacillus, which research has shown to have anti-tumor properties. Greek yogurt also improves digestion, provides all the nutrients found in milk (protein, carbohydrates, fats, calcium, phosphorus, vitamin B complex, and others). That’s why it is by far a well-loved all-around superfood worldwide.
You should choose a yogurt with the highest amount of probiotics, which literally means “for life.” Probiotics are strains of beneficial bacteria that protect against harmful bacteria and aid digestion. Make sure the package has a statement about “live and active cultures.”
Because ideal low-fat or skim yogurt is made with skim milk, you will get the benefits of animal protein with little fat. Not only that, but your body will benefit from other nutrients found in other dairy products, such as calcium, vitamins B-2, B-12, potassium, and magnesium.
Choose brands that are fat-free, low-fat, and low-sugar. Completely natural and flavored options are always best, and make sure to choose brands with the lowest fat and sugar levels, but the highest protein content.
Replace sour cream with low-fat Greek yogurt (or fat-free if you are trying to lose weight). It is just as delicious and more beneficial for your overall health.
According to Alvaro Alonso, MD, PhD, a researcher in the epidemiology department at Harvard School of Public Health, a recent study found a link between dairy intake and the risk of hypertension.
What is the difference between Greek yogurt and regular yogurt?
Besides the texture, here are some other differences between regular and Greek yogurt:
- Protein: Greek yogurt has nearly twice the protein of regular yogurt.
- Fat: unless you use fat-free varieties, Greek yogurt has about three times the saturated fat of regular yogurt.
- Greek yogurt contains about half the sodium of regular yogurt.
- The reason Greek yogurt is much thicker and creamier than regular yogurt is because the whey is strained. Whey is the watery component of milk, which remains after the milk has curdled. Removing that liquid is what gives Greek yogurt its thicker texture.
- Greek yogurt has more protein than regular yogurt.
- Greek yogurt is considered a superfood partly because it provides more protein compared to regular yogurt. A 170-gram (six-ounce) serving of Greek yogurt has as much protein as 85 grams (three ounces) of lean meat, making it a great alternative protein source. Additionally, it will keep you fuller longer than regular yogurt.
Benefits of Greek yogurt
The main benefits of Greek yogurt include the following:
- Improves gut health
- Boosts metabolism
- Helps muscle growth
- Strengthens your bones
If you’re wondering how to include Greek yogurt in your diet, it’s a great option for breakfast, so you can add it to cereals or fruit. For a healthy snack, nothing beats Greek yogurt with honey and nuts.
