At Healthy Palate To Go we have been using Greek yogurt in our recipes for seven years! Now that Greek is in, and available on store shelves everywhere there are more choices than ever for which yogurt to buy.
Both Greek and regular yogurt, in their plain, nonfat or low-fat forms, can be part of a healthful diet. They’re low in calories and packed with calcium and live bacterial cultures. But our Mediterranean friend—which is strained extensively to remove much of the liquid whey, lactose, and sugar, giving it its thick consistency—does have an undeniable edge. In roughly the same amount of calories, it can pack up to double the protein, while cutting sugar content by half.
Protein. Greek yogurt is high in protein, which helps promote fullness. A typical 6-ounce serving contains 15 to 20 grams, the amount in 2 to 3 ounces of lean meat. An identical serving of regular yogurt, on the other hand, provides just 9 grams, meaning you may feel hunger pangs sooner.
Carbohydrates. It contains roughly half the carbs as the regular kind—5 to 8 grams per serving compared with 13 to 17. Plus, the straining process removes some of the milk sugar, lactose, making Greek yogurt less likely to upset the lactose-intolerant. Remember, however, that both types of yogurt can contain high amounts of carbs if they’re sweetened with sugar. No matter which type you choose, opt for yogurt with less added sugar.
Fat. Be wary of Greek yogurt’s fat content. In just 7 ounces, some full-fat Greek yogurt packs 16 grams of saturated fat—or 80 percent of your total daily allowance if you’re on a 2,000-calorie diet. (That’s more than in three Snickers bars.) Another brand of regular full-fat yogurt has 5 grams of saturated fat in an 8-ounce serving. Saturated fat raises total and “bad” LDL cholesterol levels, increasing the risk for heart disease. Read nutrition labels carefully. If you’re going Greek, stick to low-fat and fat-free versions.
As with all your grocery shopping read the labels carefully. Many of today’s yogurt choices are loaded with added sugar. They scream fat free but don’t even whisper how much sugar they’ve added. These added ingredients can quickly turn a healthful addition to your diet into just another dessert.
Thank you for trusting Healthy Palate To Go to make healthful and wholesome choices for your dietary needs. We appreciate you.
Best of Health!