Greek Yogurt Vs. Regular Yogurt: Which Is Healthier?

Introduction

Milk that has healthy bacteria is used to make yogurt by fermentation. During the process of fermenting milk to make yogurt, it thickens and attains a slightly tangy taste. It is then strained through a cheesecloth and the liquid whey part is strained off. When the milk is strained twice to remove the whey, you get regular yogurt, whereas three times straining is done to obtain Greek yogurt, thus they obtain thicker consistency.

There is a lot of fuss about Greek yogurt and its popularity lately has been sky rocketing. In America, nearly 28 percent eat yogurt on a daily basis. Hence it’s a question that is worth investigating.

Greek yogurt is good for you. To remove the liquid whey and lactose, milk is strained and it leaves behind a creamy end tangy product, which is regular yogurt. The protein is appealing in Greek yogurt. The protein is double, the carbohydrate content is half and the sodium content is also half compared to regular yogurt. Greek yogurt can be used as a substitute for fats like butter or oil in cooking and in baking. However, you need to bear in mind that the calcium content is less and the fat is high in Greek yogurt. Also the cost of Greek yogurt is double than that of regular yogurt.

Due to its tangier taste and less sweetness, Greek yogurt has received thumbs up. 

Is Greek Yogurt really healthier than the regular one?

First of all, it is necessary to be very clear that both yogurts can be part of a healthy diet. They have live bacterial cultures, they are packed with calcium and calories are low. But Greek yogurt is extensively strained to remove the lactose, sugar and whey. This is how it receives a thick consistency, but at the same time it has undeniable edges. Dietitians love the fact that Greek yogurt has same amount of calories, double amount of proteins and half the amount of sugar. A person wanting less sugar, little of protein edge and creamier texture can go for Greek yogurt. According to Nelson, a global marketing and advertising research company, the sales of Greek yogurt nationwide has skyrocketed in the past five years. It has satisfied the customers in terms of health, taste and convenience.

Loaded with Protein 

On an average, 17 grams of protein is present in Greek yogurt, whereas in regular yogurt 9 grams of protein is present, which means double the amount of protein. Protein helps in growth, muscle recovery and gives the feeling of fullness for a longer time.

Since half of the carb is removed from regular yogurt to make Greek yogurt, the protein content in Greek yogurt increases. For those seeking to lose weight, this is a better option. Protein may help in weight loss since it gives the feelings of fullness for longer time, however protein shakes have high sugar content. A good alternative is Greek yogurt. Smoothies can be made with Greek yogurt, which along with fruit for breakfast can make you feel full.

For vegetarians, Greek yogurt becomes appealing since they get enough of nutrients for which they are struggling. Greek yogurt promotes fullness, whereas regular yogurt can cause hunger pangs very soon.

Consistency

The whey that is visible on the top layer of regular yogurt is removed in Greek variety, hence Greek yogurt is creamier. This gives Greek yogurt a creamier consistency. Whichever fits your taste buds, choose that texture.

Sugar and Carbohydrates

One of the healthy foods is yogurt, but because of the sugar content it easily becomes less healthy and sometimes, it tastes like dessert. Greek yogurt is a smarter choice since nutritionists always emphasize on avoiding sugar. The amount of sugar in Greek yogurt is less compared to the regular one. However, the level of vitamins and minerals is higher is regular yogurt. The amount of carbohydrates in Greek yogurt is half of that of regular yogurt.

In regular yogurt, the whey is where the lactose and the carb is found. But to make Greek yogurt, half of the whey is removed. If the entire whey was removed, the yogurt will become cheesy. Greek yogurt is halfway between yogurt cheese and regular yogurt. Greek yogurt contains less carbs and sugar since the whey is removed. For people trying to lose weight, Greek yogurt may help.

Per serving of Greek yogurt can provide 5-8 grams of carbohydrates. However, the carbohydrate content in regular yogurt is double or triple compared to Greek yogurt. The carb content however significantly increases in flavored yogurt because of the added fruit and sugar.

For people on low carb diet, going Greek is a smarter choice. Greek yogurt is a good option for people who are lactose intolerant as it is less likely to cause stomach upset since some of the lactose is removed through the straining process. However, if both types of yogurt are sweetened, then high amount of carb can be present. Always opt for yogurt that has less added sugar.

Fat Content

Usually, nutritionists suggest that you choose non-fat yogurt. Greek yogurt that is made from skim milk has fewer fats in grams than regular yogurt. However, the choice depends on the diet of the person. Fat has an advantage and that is it keeps you satisfied for a longer time.

Greek yogurt comes is three varieties, either non-fat, low-fat or full-fat. The fat content in full-fat or low-fat versions of Greek yogurt per serving is more  than regular yogurt. The feeling of fullness can be best obtained by the full-fat Greek yogurt because of the satiating lipids. Through stable blood sugar, it will reduce sugar cravings.

16 grams of saturated fat is present in 7 ounces of full-fat Greek yogurt, so if you are on a 2000-calorie diet, it is 80 percent of the total daily intake, while an 8-ounce serving of regular full-fat yogurt has 5 grams of saturated fat. Saturated fat raises the level of LDL cholesterol. It can increase the chances of heart disease. Hence, go for low-fat or fat-free versions, if you are buying Greek yogurt and read the label carefully.

Versatility

In baked goods, Greek yogurt can be used as a substitute for fat because it has a thick and creamy texture. Instead of cream, oil, cheese, butter, mayonnaise and sour cream, use Greek yogurt. It will cut down calories and will also boost the protein content. Greek yogurt can also be used in savory dishes .

Downside

An excellent reason to switch from regular yogurt to Greek yogurt is more amounts of protein and healthy fats per cup, but removing the whey from regular yogurt has certain downsides which should be noted. In the whey in cultured dairy residue, there is a large portion of probiotics. Also, the calcium content and other important minerals in whey is more which is lost when it is strained. In unpasteurized yogurt, the whey portion is even more, hence more nutritious. However, the probiotics and nutrients get depleted by heat treating or pasteurizing the milk and this problem cannot be fixed by culturing the pasteurized milk and adding probiotics back since a wide variety of probiotic strains are found in unpasteurized yogurt. If you are eating yogurt to treat any deficiency of minerals, or loss issue or any other health related problems, it is better to stick to regular yogurt and preferably the unpasteurized one since it contains the enzymes necessary for the absorption of calcium, which normally get destroyed by pasteurization.

Probiotics

Greek yogurt is made from fermented milk, but compared to traditional yogurt, it is strained more. Since Greek yogurt is more concentrated hence it contains more probiotics, that is helpful bacteria. These probiotics improve the digestive system; ease gastrointestinal conditions such as lactose intolerance, constipation, diarrhea, inflammatory bowel disease. It also helps immune health. However, both Greek and regular yogurt contain live active cultures. They promote healthy digestion.

Do not heat Greek yogurt as it can destroy bacteria. Instead of adding it directly to hot food, warm up gradually or temper the yogurt instead.

Sodium

The sodium content in Greek yogurt is half of that present in regular one. However, high sodium diet may increase the chance of developing heart disease and cause hypertension. 50 mg per 6 ounce serving of sodium is approximately present in Greek yogurt. The American Medical Association has recommended that 1.5 grams should be the total daily limit intake of sodium which is not exceeded by Greek yogurt. If you are supposed to be on low sodium diet, then consult your health care provider about which yogurt is best for you.

The risk of heart problems can increase by too much sodium intake and it can also boost blood pressure.

Calcium

30 percent of the Federal government’s recommended daily intake of calcium can be provided by regular yogurt. Due to straining process, Greek yogurt loses some of the calcium. However, 20 percent of the recommended daily amount can be obtained from a 6-ounce cup of Greek yogurt. However, if you are worried about the amount of calcium you are taking, then try milk, seeds, almonds.

Calcium is crucial in maintaining and developing healthy bones and teeth. Calcium is a vital mineral for proper functioning of body processes.

Lactose

Lactose is a type of sugar found in milk or diary products. Some people do not have the enzyme to digest lactose. This causes bloating, stomach cramps, gas, and diarrhea. However while making Greek yogurt, during the straining process, much of the sugar and lactose is removed hence compared to regular yogurt, Greek yogurt has less lactose. Hence in people with lactose intolerance, Greek yogurt is ideal and appropriate. In one cup serving of plain Greek yogur, sugar is cut down by half. In low-fat Greek yogurt, sugar content is 9 grams whereas in one cup serving of plain regular yogurt, sugar content is 9 grams and in low-fat yogurt, sugar content is 17.2 grams.

Take advantage of the versatility of Greek yogurt if you opt for it. It can be mixed with various seasonings such as dill, parsley, garlic and unique dips can be created from celery sticks, carrots, or cucumber slices. It can be tossed in some berries or high fiber granola and also used in tacos for sour cream or in baked goods for egg and oil and Greek yogurt is an acceptable replacement for fatty ingredients because of its thick texture.

Cost

The cost of Greek yogurt is likely twice that of regular yogurt, the reason being the escalating demands by customers due to its taste, great nutritional profile and texture. Also, because of the process of straining to make Greek yogurt, more milk is needed hence the cost is more. Greek yogurt is a concentrated source of protein.

Bottom Line

When you compare yogurt, look for lower sugar content, higher protein, lower fat and not flavored, but plain. Choose a plain one to which you can add fruits and nuts of your choice which will help to enhance nutrition and flavor.

Both Greek yogurt and regular yogurt are beneficial and healthy. However, Greek yogurt is a best option if you want to lose weight. Also at home, you can make and enjoy whole milk yogurt.

Whichever yogurt works best for you can be decided best by you.

Most people agree that nutritional edge can be obtained by both. By providing fewer calories and keeping you full, they help you lose weight. Go for a plain, low-fat or non-fat variety. Harvard researchers found that age-related weight gain can be kept in check by eating yogurt. According to a study published in the New England Journal of Medicine, people tend to lose nearly one pound in four years if they add a daily serving of yogurt in their diet. The reason could be probably the intestine is affected by the bacterial culture.