Different Uses In The Kitchen
Regular and Greek yogurt are particularly versatile. While both can be enjoyed alone or mixed with fruit, nuts, or granola, theyre used differently in recipes.
For instance, due to its thickness, Greek yogurt is a common ingredient in dips and sauces like tzatziki, which is a staple in Greek cuisine.
Additionally, you can use it to replace mayonnaise, sour cream, and buttermilk in most recipes, though it may curdle at high temperatures. Its texture also makes it great for baking, especially if you want a moist, dense texture.
In contrast, regular yogurt is commonly used in smoothies , dressings, and other viscous dishes. For example, you can make a scrumptious marinade for chicken by mixing it with lemon juice and spices.
Summary
When cooking, Greek yogurt is best for dips, sauces, and baked goods, while regular yogurt is preferable for smoothies, dressings, and marinades.
Encouraging Good Mental Health
Research suggests that consuming probiotic yogurt is beneficial for a persons mental health.
A found that workers who ate 100 grams of probiotic yogurt a day or took a daily probiotic capsule experienced less stress, depression, and anxiety than those who did not.
This to the relationship between the gut and brain, and the ability of the gut to make neurotransmitters, such as serotonin and dopamine.
High In Protein As You Might Expect
The Food and Drug Administration defines yogurt as a food produced by bacterial fermentation of milk. Yogurt is a dairy product thats very popular among those who are looking to increase their protein intake.
Yogurt is typically made from cows milk, but it can also be made from sheeps or goats milk. The majority of yogurt products on the market today are made with cows milk and contain approximately 10 grams of fat per 6-ounce serving.
The amount of protein in yogurt depends on the type of yogurt and its serving size. For example, youll get about 8 grams of protein in a 6-ounce container of plain low-fat yogurt. Low-fat Greek yogurt has about 11 grams per 6 ounces, while full-fat plain Greek yogurt has about 17 grams per 6 ounces.
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Beware Of Misleading Labels
Many manufacturers put “low-fat,” “reduced-fat” and “fat-free” labeling on their products to convince buyers that they are healthier, but this isn’t necessarily the case.
While it’s important to mind your portions, fat is an important nutrient your body needs to function properly. Saturated fat, which is the kind that comes from yogurt and other dairy products, should be incorporated into your diet and make up less than 10 percent of your daily calories, according to the USDA 2020-2025 Dietary Guidelines for Americans.
Eating enough fat also helps to keep you feeling full and satisfied between meals and may be beneficial to your heart health, according to the University of Chicago Medicine.
Look out for “sugar-free” labeling on your products, too. Many yogurts will have artificial sweeteners â such as sucralose or ace-K â which are thought to make you crave more sweets throughout the day, according to the Cleveland Clinic.
Greek Yogurt In Ketosis
If you are on a ketogenic diet, it is important to understand the benefits and drawbacks of Greek yogurt. Most people are familiar with dairy, but Greek yogurt is different. This is because Greek yogurt is traditionally made from full-fat yogurt, which is thicker and has more protein than regular yogurt. It has a lower fat content and fewer carbohydrates. Greek yogurt is also considered to be part of the protein fraction of the ketogenic diet, and can be used in a similar way to other types of protein. Greek yogurt can be eaten as a snack, as a breakfast replacement or as part of a meal. When eating it as a snack, it should be accompanied by a nut butter, fruit, or granola. As a breakfast replacement, it can be used in place of eggs. It can be eaten alongside cereal or a granola or yogurt bar. As part of a meal, it can be used as a side dish.
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Straining Seems Like More Trouble Than Im Up For Any Other Ideas
REMINDER: These ideas will also add calories. Proceed with knowledge.
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What Is A Greek Yogurt
Yogurt made from cows milk and strained further to remove the whey is called Greek Yogurt. Compared to any regular yogurt, strained Yogurt is thicker inconsistency. Greek Yogurt is tangier in taste. It is healthier with a high amount of protein and less fat. It is often used in creme fraiche, mayonnaise, and sour cream as a healthier substitute.
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How Much Protein Should I Eat In A Day
According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.
Contains Probiotics That May Improve Gut Health
Greek yogurt is teeming with so-called beneficial bacteria.
The probiotics contained in this yogurt include
- Streptococcus thermophilus
- Lactobacillus bulgaricus
First of all, human trials have demonstrated that these bacteria survive digestion and can be found in human feces several days after ingestion .
There is also evidence that they have a positive impact on gastrointestinal health.
For example, in animal studies, long-term yogurt intake increases the ratio of Bacteroidetes to Firmicutes in the gut, which are two types of bacterial strains .
Interestingly, human microbiome studies show that obese and overweight subjects have a higher amount of Firmicutes and a lower amount of Bacteroidetes .
In other words long-term yogurt intake may lead to beneficial microbiome changes that may be a factor in helping to prevent obesity .
However, research into the human microbiome is an emerging field, and more research is necessary to confirm these potential benefits.
For those interested in probiotics, other fermented dairy products such as buttermilk and kefir will also have these potential benefits.
Key Point:
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Whats The Difference Between Greek Yogurt And Regular Yogurt
Both Greek yogurt and regular yogurt are cultured dairy products made from milk and are actually a lot more similar than you may think.
Regular yogurt is made by fermenting milk with bacterial culture. Fresh milk is first pasteurized to eliminate bacteria and then lactic bacteria starters are added to the milk to begin the fermentation process. Once the cultures have been added, the milk is kept at a specific temperature to help stimulate the bacteria activity, which converts the lactose to lactic acid to thicken the milk and give yogurt its signature tangy taste.
Greek yogurt is made through the same process as regular yogurt, however, once fermented, the yogurt is strained to remove excess liquid whey and lactose , leaving behind a thicker-textured yogurt. At least, this was the traditional process.
Traditionally made Greek yogurt is strained in cloth bags to create a thick and creamy texture, however, some modern productions use different methods to achieve the same result. Today, not all yogurt labeled Greek yogurt is made by the traditional process. Some of the more inexpensive and processed forms of Greek yogurt receive their thick texture through the addition of milk proteins, thickening agents, or other dry ingredients, so its best to read the ingredients to ensure that you are buying traditional Greek yogurt, not the fake processed versions.
How Much Protein Is In Low Fat Greek Yogurt
Check the nutrition label to be sure you have the real deal and choose a low-fat or nonfat option. With about 10 grams of protein per 8-ounce cup, low-fat yogurt provides less than half the protein of Greek yogurt. And what low-fat yogurt lacks in fat it provides only 2 to 3 grams it often makes up for in sugars.
Is it good for you to eat Greek yogurt?
Answer: Yes, Greek yogurt is an excellent good source of protein, providing 2 to 3 times the amount of protein as regular yogurt. In fact, a 200 gram serving of Greek yogurt provides about 20 grams of protein roughly 30% of the daily protein requirement for a sedentary adult and about 20% for an active adult.
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Cottage Cheese Vs Yogurt: Gut Health
Now to which food your gut would root for.
Turns out, again, its almost a wash. Greek Yogurt is made by straining milk thats been fermented via live cultures. Cottage cheese, similarly, employs cultures to create its signature curds. That means both will usually contain active cultures that benefit your microbiomejust check the ingredient list to be sure.
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Healthy Greek Yogurt Recipes
This page was reviewed on 2nd March 2022 by Kerry Torrens.
Kerry Torrens is a qualified nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Applied Nutrition and Nutritional Therapy and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Follow Kerry on Instagram at @kerry_torrens_nutrition_
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
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Is The Keto Diet Hard
The keto diet is often referred to as a high fat, low carb diet, but is it really? There are many misconceptions about what the keto diet is, so its important to know the basics. One of the main reasons people follow the keto diet is to get into ketosis. This is a state in which the body uses fat as an energy source instead of glucose. The body does this naturally when the liver and kidneys are producing less glucose because the body is getting more glucose from eating. However, the keto diet can be high in protein, which makes it challenging to get into ketosis. But, it can be hard to maintain ketosis once its been achieved. Many people have negative experiences with the keto diet because its very restrictive. The keto diet is a very low-carb diet, and that means it can be difficult to maintain. Also, ketosis is more common for people who already eat a healthy diet. For example, its more likely to happen if you eat less processed foods, like white bread and other refined carbohydrates. So, ketosis can be easy to achieve if you already eat well, but it can be very difficult to maintain.
May Promote Better Heart Health
Research suggests that fermented dairy, like yogurt, lowers the risk of plaque buildup and artery stiffness. Both are linked to high blood pressure.
Another study, published in the American Journal of Hypertension, found that eating two or more servings of yogurt per week was linked with a 21% lower risk of stroke in men and 17% in women. That was compared with those who had less than one serving of yogurt per month.
According to research published in the Journal of Dairy Science, people with Type 2 diabetes who had 300 grams of yogurt with probiotics each day had a 4.5% and 7.5% decrease in total and LDL cholesterol levels, compared to a control group. Yogurt âmay contribute to the improvement of cardiovascular disease risk factors,â the study authors wrote.
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May Cause Problems For People With Lactose Intolerance
As previously mentioned, Greek yogurt contains a lower amount of sugar than other dairy products.
Since some of the lactose is strained out during the process of making the yogurt, there are only three grams of lactose per 100 g.
This lactose content is significantly less than regular yogurt and whole milk, which both contain around 5 grams of lactose .
Since there are substantial variabilities in the extent to which people suffer from lactose intolerance, this reduced lactose content could make a difference for many people .
For this reason, people with slight sensitivities to lactose may better tolerate Greek yogurt compared to other dairy options.
However, it is still possible that Greek yogurt could cause problems for people.
Individuals with strong adverse reactions to lactose-containing foods may have to avoid Greek yogurt.
Key Point:
Consider Other Nutrients The Yogurt Offers
Protein isn’t the only nutrient that yogurt can give you. To get the most benefit from your yogurt, check your nutrition labels to see what other vitamins, minerals and nutrients are in it.
Most yogurts are fortified with a big dose of gut-healthy probiotics, and some varieties have more calcium and vitamin D than others.
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What Greek Yogurt Is Best For Keto
Greek yogurt is a cultured dairy product, which means it is thicker and creamier than regular yogurt. It is made by fermenting milk. Greek yogurt has very low fat content. It is often made from whole milk, which means it is low in calories. There are different types of Greek yogurt, such as plain, low-fat, and even Greek-style. Most of these different types have the same taste and texture. The only difference is the fat content. Some Greek yogurts contain 0% fat. For the most part, though, they are naturally low in fat, with the average being about 0.5 to 0.75 grams of fat per serving.
May Improve Gut Health
Many brands of Greek yogurt contain probiotics, which are good bacteria that can help your gut achieve a healthy bacterial balance.
You’ll want to check your yogurt container to make sure it has what you’re looking for. Only yogurts that say “Live & Active Cultures” on their seal contain probiotics. Also, double-check the type and amount before you buy these details can vary by brand.
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What Is Greek Yogurt Exactly
Essentially, the difference between Greek yogurt and regular yogurt is how its been strained, explains Feller. Greek yogurt is strained to remove the whey, which makes the yogurt have a thicker consistency. It also reduces its sugar content and increases its protein content.
For instance, a seven-ounce container of Greek yogurt contains about 18 grams of protein and six grams of sugar, while an eight-ounce container of regular yogurt consists of just six grams of protein and eight grams of sugar.
Like other yogurt, Greek yogurt contains “live strains” of probiotics, Feller says. Some options may also contain vitamin D.
Greek Yogurt Is High In Vitamin B12
Vitamin B12 is an essential vitamin, but unfortunately, vitamin B12 deficiency is widespread in recent times.
For instance, more than 6% of adults in the United States and the United Kingdom have a vitamin B12 deficiency. In the over-60 age group, this figure rises to more than 20%, and much larger numbers of the population have a marginal deficiency .
On the positive side, dairy foods such as Greek yogurt provide a moderate amount of this vital vitamin.
Although red meat is the best dietary source of B12, Greek yogurt offers a respectable 1.4 mcg per 200-gram serving. Since the reference daily intake for B12 is 2.4 mcg, this works out at 58% of the RDI .
Vitamin B12 has numerous important functions within the human body, and it is responsible for producing and regulating DNA. It also plays a key role in energy production and the formation of red blood cells .
Key Point:
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It Can Help You Feel Full And Lose Weight
“Greek yogurt is a great portable protein and it can also help you quell hunger,” says Katherine Brooking, MS, RD. “What’s more, Greek yogurt may also help fight belly fat, according to a recent study presented at the annual Society for Endocrinology conference. Researchers found that when protein is digested and broken down, one of the resulting amino acids, phenylalanine, triggers hormones that help reduce appetite, which can lead to weight loss.”
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