Greek yogurt is a denser and more creamy version of yogurt yogurt usually, common, normal.
It has become an increasingly popular food, especially among those with health awareness and often advertised as a healthier option than regular yogurt.
This article will explore the health benefits of Greek yogurt and check how good it is compared to many common yogurt.
What is Greek yogurt?
Greek yogurt or Greek-style yogurt has been filtered to remove whey protein.
Whey protein is the water part of the milk. It is visible to the naked eye when the milk cools or is separated into a liquid and solid part.
To remove whey protein and make Greek yogurt, yogurt is usually suspended on a bowl in a cloth for a while.
It was left on for a few hours, so the whey protein in liquid form flowed through the cloth, the rest was concentrated Greek yogurt and cream.
Although denser (due to less liquid), it has a taste similar to regular yogurt.
In some countries like England, Greek yogurt is often called Greek-style yogurt.
This is because food labeling laws in these countries do not allow products to be labeled Greek unless they are made in Greece.
Summary: Greek yogurt is filtered off in whey protein in liquid form. It tastes just like regular yogurt, but it has a denser flavor and texture, more creamy.
What is the difference between Greek yogurt and regular yogurt?
The whey protein portion is filtered off, making Greek yogurt contains milk sugar (lactose).
Therefore, the filtration process not only changes the structure but also changes some nutritional properties.
The table below analyzes the nutritional composition of 100 grams of Greek yogurt compared to the same amount of regular yogurt :
| Greek yogurt | Regular yogurt | |
| Calories | 97 | sixty one |
| Carb | 3 grams | 5 grams |
| Fat | 5 grams | 3 grams |
| The protein | 9 grams | 3 grams |
| Sodium | 47 mg | 46 mg |
| Vitamin A | 4% RDI | 3% RDI |
| Calcium | 10% RDI | 12% RDI |
| Vitamin B12 | 13% RDI | 15% RDI |
Summary: Greek yogurt contains more protein, fat and calories than regular yogurt. It also contains less carb and a bit less calcium.
Benefits of Greek yogurt
Greek yogurt is nutritious and can give some great health benefits. Here are 5 reasons why you should give it to your meal.
1. It contains more protein
Greek yogurt contains 9 grams of protein per 100 grams, 3 times the amount of protein found in the same amount of regular yogurt .
Eat enough the protein related to many health benefits, including improving body composition, increasing metabolic rate and reducing hunger .
In fact, taking a protein supply at meals and snacks is said to help you feel fuller longer, which may help you eat less calories .
This means that Greek yogurt can be beneficial for people who want to eat more protein, especially if they are trying weight loss.
2. It contains less carbs
Greek yogurt is made by removing whey protein, which contains some lactose or milk sugar.
Therefore, in grams, it contains less carb than.
This may be useful for people who are trying to limit the amount of lactose consumed or on a low-carb diet.
However, if you are trying to eat less Street more than remember that some types of Greek yogurt may contain sugar additives.
3. It is good for intestines and health
Like regular yogurt, Greek yogurt may contain probiotics that may be beneficial to health, especially digestive health .
These bacteria are also called probiotic , and they work by changing the balance of bacteria in the gut .
The proportion of balanced intestinal bacteria j [related to improved gastrointestinal tract, enhanced immune function and reduced risk of many diseases, including obesity .
To verify that Greek yogurt contains probiotics, be sure to include "containing live and active bacteria strains."
4. It is a good source of vitamin B12
Like regular yogurt, Greek yogurt is a good source of vitamin B12.
Vitamin B12 is an essential nutrient that the body needs to receive from the diet.
It involves many important functions of the body, including red blood cell production and certain functions for the nervous system and brain .
Dairy products like yogurt can be a good source of vitamin B12, especially for vegetarians to eat dairy products .
5. It contains less lactose
Lactose is the main sugar found in milk. Some people have a disease called lactose intolerance, which is characterized by the inability to digest lactose.
Most people with this disease can match the small amount of lactose in the diet.
However, eating too much lactose can lead to uncomfortable digestive symptoms like flatulence , fart and cause pain.
It is thought that the process of making Greek yogurt can lose most whey proteins containing lactose, so it can be a better option for people with lactose intolerance.
Summary: Greek yogurt is rich in protein and vitamin B12, but low in sugar and lactose. It can also stimulate a healthy digestive system.
Are all Greek yogurts the same?
Like regular yogurt, not all Greek yogurt is the same. This is because different processing methods and different ingredients can alter the nutrients of yogurt.
They may contain additional ingredients
One of the main characteristics of Greek yogurt is its thick and creamy texture.
This is usually achieved by squeezing yogurt and slowly pulling it out whey protein . This process may take about 4 hours.
Some manufacturers shorten production time by adding thickeners, such as whey protein powder or starch. This may lead to a product that contains many minor components such as whey protein concentrate and genetically modified corn starch.
Moreover, some Greek yogurt types contain additives that enhance flavor, which may increase sugar content in the product.
Lactose content
While differences in processing methods do not affect the protein and fat content of the final product, they affect the lactose content.
Greek yogurt is traditionally made in a long time and naturally contains less lactose.
However, those added with a thickener are usually not pressed for such a long time
This means that they contain a lot of whey proteins that contain lactose, which can cause them to cause health problems in people who are lactose intolerant.
If you are worried about lactose content then choose Greek yogurt brands that do not contain lactose or those that only contain ingredients milk and live bacteria strains.
Protein content
Some Greek milk brands contain more protein than others.
This may be due to differences in pressing during production or may occur if protein is added during yogurt thickening.
To find out how much protein you eat in Greek yogurt, simply look at the label.
Fat content
Fat content in Greek yogurt can also vary, depending on the amount of fat in milk used to make yogurt.
For example, Greek yogurt made with high-fat milk will contain more fat than yogurt made from low-fat or non-fat yogurt.
This is often noticeable because Greek yogurt made from low-fat or non-fat milk will be labeled accordingly.
Friendly with vegetarians
Technically, vegetarians can eat all kinds of Greek yogurt. However, some companies add gelatin (a kind of animal-derived collagen) to improve its texture.
To make sure your product is vegetarian, check the nutrition label.
Summary: Greek yogurt may vary depending on the production process, ingredients and nutritional value. To be sure about ingredients, check the labels.
How to eat Greek yogurt
Greek yogurt is a versatile food that can be used in many ways, including:
- Eat directly like a snack
- Cover the fruit
- Replace for mayonnaise
- In smoothie or mixed drinks
- Making ice cream sticks
- Replace fresh cream
- Cover pancakes
- Replacement for cold ice cream
- Mix with herbs to make marinated meat or vegetables.
- Make basic ingredients for sauces
- In salad dressing
- Is a material in baked goods
Summary: Greek yogurt is especially versatile. You can eat it directly or use as a ingredient in snacks, food or baked goods.
Should choose Greek yogurt or regular yogurt?
Both regular yogurt and Greek yogurt can be part of a healthy and balanced diet.
However, Greek yogurt contains more protein and less lactose than regular yogurt.
This means that if you are trying to increase protein levels in your diet or are on a low-carb diet, Greek yogurt may be a better choice.
However, all yogurt can contain extra ingredients, including sugar.
To choose the healthiest Greek yogurt, be sure to choose the type of milk and live bacteria listed in the food label and a few other things.
To learn more about how to choose a beneficial yogurt, this is complete instructions .
