The Benefits of Greek Yogurt

Both Greek and regular yogurt, in their plain, non-fat 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.

How is it made?

The principle difference in creating Greek yogurt is that after the milk is heated and cultured, it is allowed to sit in muslin or cheesecloth bags, so that the whey filters out of the yogurt. You’ll note that some yogurts have an almost runny texture, or have liquid on the top when you open them. Greek yogurts don’t have this liquid because of the straining process.

Benefits of Greek Yogurt

Low in Fat - Low-fat and non-fat Greek yogurts are made from skim milk which has less saturated fat than full fat milk.

Protein - Greek yogurt can have twice as much protein as regular yogurt. The extra protein will help you feel full and leave you feeling satisfied. Commercial Greek yogurts at supermarkets have almost double the protein content of standard yogurt brands. One cup of plain, low-fat conventional yogurt usually contains 5 to 10 grams of protein, where Greek yogurt averages about 13 to 20 grams of protein.

Lower Salt - Greek yogurt has less salt by up to 50 percent. Plus, it still has a full-bodied taste without the high sodium content.

Carbohydrates - Regular yogurts have 15 to 17 grams of carbohydrates per cup, where Greek yogurt averages around 9 grams.

Less Lactose - Because Greek yogurt contains less carbohydrates than regular yogurt, it has less lactose, the sugar in dairy products that can sometimes upset people's stomachs. This is especially helpful for people who have lactose intolerance.

Texture - Greek yogurt has a smooth, rich and thick consistency. Part of what makes Greek yogurt different than regular yogurt is that it is strained to remove the whey. When whey is removed, so is water, which creates a thicker, more substantial yogurt product. This is why Greek yogurt is so popular because of the satisfaction after eating something creamy and smooth.

Good Bacteria - Greek yogurt is minimally processed and has not been heat-treated. This provides you with essential healthy bacteria, including acidophilus. Acidophilus and lactobacillus organisms can improve intestinal health, reduce diarrhoea and even help to prevent vaginal yeast infections.

Reduced Sugar - Greek yogurt is made by straining the whey off yogurt repeatedly to create its thick texture. Much of the natural sugar is removed during this process. It has half the sugar of unsweetened, non-fat yogurt.

Calcium - Greek yogurt provides substantial amounts of calcium, and the calcium in yogurt is more easily absorbed due to live yogurt cultures. While Greek yogurt provides slightly less calcium than some other yogurts, a 6-oz. serving provides nearly 20%of your daily calcium needs.

Versatility - The versatility of this amazing yogurt is being considered as one of the greatest things in the history of dairy products. It can be used as a dessert, dips or sauces; it can also be utilised in baking pastries or cooking different kinds of viands and it can even be considered as a milk substitute.

Still undecided?

Compare these labels off a popular brand of regular and Greek varieties

Greek (5.3 ounces, non-fat, plain)

·         Calories: 80

·         Total fat: 0 gram

·         Sodium: 50 milligrams

·         Sugar: 6 grams

·         Protein: 15 grams

Regular (6 ounces, non-fat, plain)

·         Calories: 80

·         Total fat: 0 grams

·         Sodium: 120 milligrams

·         Sugar: 12 grams

·         Protein: 9 grams