May Aid In Weight Loss
Lastly, consumers often buy yogurt in single serving cups, which makes eating the right portion size easy. For that reason, yogurt cups are popular with people who are trying to reach or maintain a healthy weight.
Low-fat and non-fat yogurt is likely to have fewer calories, but there is also some evidence that full fat dairy can also be included in a successful weight loss program.
Enjoying Plain Greek Yogurt
Some people love it. Some people hate it. But no matter what camp you fall into, the truth is, plain Greek yogurt is a healthy product. But it tastes awful. Sorry, plain Greek yogurt lovers. Unless youve trained your tastebuds to embrace pungent sourness, youre not going to enjoy plain Greek yogurt. Personally, I love the stuff. But, I rarely eat it like most people eat yogurt. To me, plain Greek yogurt is a wonderful, flexible and nutritious ingredient. Please note, I did not say snack. I said ingredient. Thats right. The secret to enjoying plain Greek yogurt is to view it less like a snack and more like a culinary accessory.
What is Greek yogurt?First, lets get down to basics. What is plain Greek yogurt, and why is it so special? In its simplistic form, plain Greek yogurt is just strained regular yogurt. You can actually make your own version of Greek yogurt by simply straining regular yogurt through some form of fine-mesh filter. The thick remnants is Greek yogurt and contains almost double the amount protein than regular yogurt, and studies show that more protein in the diet can help keep you felling fuller longer. Also, plain Greek yogurt has nearly half the carbs and calories of regular yogurt. Other nutritional benefits include: a good amount of probiotics which is great for healthy digestion, and its an excellent source of vitamin B12 which is vital for healthy brain function.
What To Look For When Shopping For Greek Yogurt
When shopping for Greek yogurt, there are a few things to keep in mind.
Most yogurts on the market are flavored and sweetened, and they can contain a significant amount of added sugar.
For example, some flavored, sweetened varieties can contain upwards of 16 grams of added sugar per serving. Thats about 4 teaspoons of added sugar.
While you dont have to avoid sugar at all costs for optimal health, its important to limit your intake of added sugar.
Thats because consuming too much added sugar can contribute to health conditions like diabetes, heart disease, fatty liver, depression, and obesity (
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May Benefit Bone Health
Greek yogurt contains a number of nutrients that are necessary for maintaining the health of the skeletal system, including protein, calcium, magnesium, and phosphorus .
Not only are the nutrients found in Greek yogurt required for bone health maintenance, but eating Greek yogurt may even help increase bone formation.
A small study among young men found that consuming Greek yogurt daily while participating in a resistance-training program for 12 weeks helped increase bone formation and decrease bone breakdown compared with a placebo .
Yogurt intake has also been linked to greater bone mineral density and a lower risk of osteopenia and osteoporosis among older adults .
Yogurt Nutrition Facts And Health Benefits
Verywell / Alexandra Shytsman
If you’re a healthy eater, you probably have yogurt in your refrigerator. The dairy food provides nutritional benefits especially for people who are looking to boost gastrointestinal health, trying to lose weight or improve their health. But some brands of yogurt can be high in sugar, fat, and calories depending on the type that you buy. Compare yogurt nutrition and yogurt calories to choose the right product for your diet.
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What’s The Difference Between Greek Yogurt And Regular Yogurt
Both types of yogurt come from milk that has had healthy bacteria added, causing it to ferment. During this process, yogurt thickens and takes on a slightly tangy taste. Yogurt is then strained with a cheesecloth, which allows the liquid whey part of milk to drain off.
Regular yogurt is strained twice, while Greek yogurt is strained three times to remove more whey , according to the American Council on Exercise .
This third straining step is what makes Greek yogurt different from regular yogurt in several important ways. Greek yogurt contains less whey, lactose, calcium, sodium, carbs and sugar than regular yogurt.
Because more liquid is eliminated during the additional straining, you need more milk to make Greek yogurt than regular yogurt, per the ACE. And so, Greek yogurt has more protein than regular yogurt because it is more concentrated.
Greek yogurt actually contains almost double the protein of regular yogurt. Eight ounces of non-fat Greek yogurt has about 23 grams of protein, compared to the 8.5 grams in 1 cup of regular yogurt. This makes Greek yogurt a great option for anyone trying to sneak in a little more protein into their diet. And because of its high protein content, Greek yogurt will help you stay full longer.
How Many Grams Of Protein Are In 2 Cups Of Yogurt
Theres plenty of good reason to want to know how much protein is in the yogurt youre eating, but theres also no simple answer. Protein contents vary widely among yogurt types, so the only way to get accurate information is to carefully read nutrition labels. If you want as much protein as possible, its worth taking the time to compare amounts across brands.
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Greek Yogurts That Sound Healthy
But lately, as Greek yogurt has emerged as the new health darling of trendy foods, the food industry has rushed in, as it often does, and manufactured products that arent so healthy anymore.
Check out whats really in some of the new hyper processed Greek yogurt products now appearing on supermarket shelves.
Otria® Caramelized Onion Greek Yogurt Veggie Dip
Sounds healthy, right? Onions, veggies, Greek yogurt. But lets turn this 8.75-oz tub around and check out the Ingredient List.
The first ingredient is in fact Greek yogurt, but the second ingredient this yogurt is made of is cream. As our dietitians point out in their education workshops, youve got to be extra mindful of ingredients that show up near the top of the Ingredient List because theyre the ones showing up the most in the product itself.
And, of course, none of us needs more saturated-fat-rich cream showing up in our arteries.
But thats exactly what youd get in this Greek yogurt dip. Its Nutrition Facts label shows that for every 2-tablespoon serving , youre taking in 1.5 grams of artery-clogging saturated fat.
And thats only the beginning. This tiny 2-tablespoon serving also packs in 60 calories , egg yolks, beef fat, 180 mg of sodium, and, amazingly, just 2 grams of protein. What happened to all the protein-rich goodness of Greek yogurt? Looks as if it were replaced by saturated fat, salt, and cholesterol in this product.
Popular cereal brand with honey oats and greek honey added
Easy Ways To Use Greek Yogurt
- You can use plain, fat-free Greek yogurt as a substitute for full-fat sour cream or cream to make dips and salad dressings higher in protein and lower in calories.
- You might also want to use it as a substitute for full-fat ingredients in such dishes as tzatziki, butternut squash soup, creamed spinach or smoothies.
- Try blending fat-free Greek yogurt with mashed cauliflower for a healthier and lower-carbohydrate alternative to traditional mashed potatoes with butter.
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Is Greek Yogurt Healthy
Nonfat plain Greek yogurt is. It has 0 total fat and 0 saturated fat, yet its so thick and creamy youd swear youre spooning out sour cream. In cooking school, our chefs demonstrate how to whip up all kinds of lusciously rich delights using nonfat plain Greek yogurt, from salad dressings to soups to yummy desserts like Banana Ginger Parfait.
Our registered dietitians give nonfat plain Greek yogurt a big thumbs up because its not only fat free, it has no added sugars. Plus, its low in calorie density and sodium, and high in protein, calcium, potassium, and other healthful things.
Another excellent choice is nonfat Greek yogurt flavored with real fruit or vanilla, but with no added sugar. A safe no-calorie sweetener is sucralose .
May Support Gut Health
Research suggests that eating yogurt regularly may help support a healthy digestive system by increasing bacterial diversity in the guts of some people .
However, the type of Greek yogurt consumed matters. Purchasing yogurt with a Live & Active Cultures seal ensures that the yogurt contains a significant amount of beneficial bacteria or probiotics, which may help support gut health.
Also, its important to only choose unsweetened Greek yogurt, as research shows that added sugar can harm gut health and contribute to dysbiosis or bacterial imbalance (
A study in young men found that consuming yogurt daily for 12 weeks while participating in a resistance-training program led to greater gains in muscle strength, muscle thickness, and fat-free mass compared with a placebo .
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But Is The Saturated Fat In Full
Since full-fat Greek yogurt is made with whole milk, it’s going to have a higher saturated fat content. In the example above, 7 grams in one cup shouldn’t send your diet into a tailspin, as that figure will only make up a small of your total calories for the day. So even if you’re following a low-saturated-fat diet, you’ll still have plenty of room for additional calories from saturated fat in foods you eat throughout the rest of the day. (
What Is Greek Yogurt
Yogurt is a dairy product that has been consumed since ancient times. In fact, the Greeks were the first to document the use of yogurt in 100 BC .
The word yogurt is believed to have come from the Turkish word yourmak, which means to thicken, curdle, or coagulate.
Many types of yogurt are available, including Greek-style, which has a higher protein content than other yogurt products .
Greek yogurt, often referred to as strained yogurt, is made by fermenting yogurt in tanks and then straining whey and other liquids during the final processing steps. The process results in a thicker product with a higher protein content.
Additionally, some food manufacturers produce Greek-style yogurt by adding milk proteins to the yogurt at the beginning or end of processing .
Greek yogurt comes in many varieties, including full fat, reduced fat, and fat-free, as well as flavored and unflavored.
Greek yogurt is high in many nutrients and a good source of protein, fat, and carbs, depending on the brand you choose.
Heres the nutrition breakdown of a 7-ounce serving of low fat, plain, unsweetened Greek yogurt (
- B12: 43% of the Daily Value
- Riboflavin : 35% of the DV
- Pantothenic acid : 19% of the DV
- Vitamin A: 20% of the DV
- Calcium: 18% of the DV
- Phosphorus: 22% of the DV
- Potassium: 6% of the DV
- Zinc: 11% of the DV
- Selenium: 45% of the DV
As you can see, Greek yogurt provides a number of nutrients and is particularly rich in protein, vitamin B12, riboflavin , and selenium.
Also Check: Carbs In Low Carb Diet
What You’ll Need To Make Greek Yogurt
Making your own yogurt is easier than you might expect. For this recipe, you’ll need: 4 cups of low-fat or nonfat milk and 1/4 cup low-fat or nonfat yogurt. Your homemade yogurt will take on the flavor of the plain yogurt you use in the recipe, so make sure it’s one you like! You will also need a 5- to 8-cup container with lid, a thermometer, a large fine-mesh sieve and cheesecloth.
Good Source Of Protein And Other Nutrients
One of the main benefits of Greek yogurt is that its rich in protein, a macronutrient needed for virtually all chemical reactions in the body, healthy immune function, tissue repair, and more .
Protein needs vary, but a protein intake of 0.540.9 grams per pound of body weight is likely optimal for physically active people .
A 7-ounce serving of Greek yogurt provides 20 grams of protein, which makes it a high protein food.
In addition to protein, Greek yogurt is rich in essential vitamins and minerals including B12, selenium, and zinc all of which play important roles in supporting your health.
For example, both zinc and selenium are required for optimal immune function, while B12 is needed for red blood cell formation, nervous system function, and energy production .
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Is Greek Yogurt Good For You
Yes â both full-fat and non-fat Greek yogurt are healthy options, however, you’ll want to limit the amount of full-fat yogurt you eat in order to cut down on saturated fat.
The health benefits of non-fat Greek yogurt include protein, which helps keep you full, being low in calories and providing gut-healthy probiotics.
What’s more, Greek yogurt seems to be a good alternative for people with lactose intolerance, a condition where one is unable to tolerate lactose, a type of sugar found in milk and some dairy products. Greek yogurt has a lower lactose content than regular yogurt, according to The Dairy Alliance.
When you can, opt for plain Greek yogurt and top it with frozen or fresh fruit, seeds, nuts, coconut chips and any other healthy toppings for flavor to avoid added sugar.
How To Thicken Yogurt
Greek-style yogurt is typically thicker than regular yogurt. To get that texture, liquid is removed by straining it out using a fine mesh sieve and cheesecloth. The less liquid there is, the thicker the yogurt becomes. It will take a minimum of 8 hours to strain enough whey out of the yogurt to get a thicker texture, but you can strain it for up to 24 hours if you like your yogurt very thick.
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Food Fight: Greek Vs Regular Yogurt
close-up of a strawberry yoghurt and spoon
George Doyle, George Doyle
Greek-style yogurt contains less water than regular varieties. This creates yogurt with tangier flavor and thicker consistency this also affects the nutrition facts. One cup of non-fat plain Greek yogurt has 80 calories and 13 grams of protein . The calcium and vitamin D content of all yogurts will vary from brand to brand so check labels.
Any flavored yogurt will have added sweeteners. Fruity flavors of Greek yogurt will include on average 2 to 3 teaspoons of sugar per serving. The popular honey flavor wont contain any refined sweeteners, but honey varieties tend to have more grams of sugar per serving than the ones with fruit.
See the results of our Greek yogurt taste testRegular
The same 1-cup portion of non-fat plain regular yogurt has 107 calories and only 10 grams of protein. Flavored regular yogurts typically also rank higher in the added-sugar department. Check the list of ingredients and you will often find more sugar than fruit. The good news is whether its Greek or regular, both offer tummy-pleasing probiotics.
There certainly are a lot more choices of regular yogurt on supermarket shelves and with that variety comes a lot of junk! Many of the regular yogurt brands contain thickeners, stabilizers, processed sweeteners and artificial colorings. The super low-cal yogurts are the worst culprits because they are also full of artificial sweeteners.
May Help Keep You Full And Support A Healthy Body Weight
Protein is the most filling macronutrient, and adding sources of protein such as dairy to meals and snacks is a smart way to help you feel satisfied between meals .
Because yogurt is a filling, protein-rich food, choosing yogurt and other high protein foods over less filling foods can help support a healthy body weight.
A review of 22 studies concluded that yogurt consumption is associated with lower body fat, less weight gain, and smaller waist circumference .
However, remember that your overall diet and lifestyle matters most when it comes to reaching and maintaining a healthy body weight.
Read Also: High Carb High Protein Diet
All About The Nutrition And Calories In Greek Yogurt
Creamy and high in protein, Greek yogurt is a tasty alternative to the traditional variety of yogurt that has lined supermarket shelves for years.
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The Greek variety of this dairy snack is thicker than traditional yogurt, thanks to a liquid whey-straining process during manufacturing. To make Greek yogurt, milk is fermented with live bacterial cultures and then strained of liquid whey, resulting in the thick and tangy-tasting concentrated finished product.
Are You Getting Enough Protein?
How To Eat Greek Yogurt
Greek yogurt has a different flavor profile than other yogurts. Because more liquid has been removed, the fermented flavor is more noticeable.
This stronger flavor makes plain Greek yogurt a great addition to savory foods. The rich taste and creamy texture can help thicken sauces, replace sour cream, or accent other bold and spicy flavors well.
On the other hand, by adding sweeteners like honey or fruit, Greek yogurt can be eaten as a sweet dessert or convenient breakfast.
Here are some ideas for adding Greek yogurt to your diet:
- Eat Greek yogurt with honey as a simple breakfast.
- Use unflavored Greek yogurt as a sour cream substitute.
- Blend Greek yogurt into a smoothie.
- Mix Greek yogurt in creamy sauces.
- Stir Greek yogurt into spinach dip.
- Make tzatziki with Greek yogurt.
The American Journal of Clinical Nutrition: âConsumption of dairy foods and diabetes incidence: a dose-response meta-analysis of observational studies.â
Archives of Osteoporosis: âMilk and yogurt consumption are linked with higher bone mineral density but not with hip fracture: the Framingham Offspring Study.â
Bon Appetit: âWhat Is Greek Yogurt? And How Is It Different Than Regular Yogurt?â
Cleveland Clinic: âYogurt: Good for Your Heart?â
ESHA Research, Inc., Salem, Oregon.
FoodData Central: âYogurt, Greek, plain, lowfat.â
Harvard Medical School: âHealth benefits of taking probiotics.â
National Institutes of Health: âCalcium.â
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