Why is Greek yogurt so popular?

November 22, 2013 by  
Filed under Nutrition Tips

What is the deal with Greek yogurt?

Basically, Greek yogurt is higher in protein than regular yogurts and made with fewer ingredients. Milk and active bacterial culture generally make up the only 2 ingredients in most Greek yogurts but making it requires about 3 times more milk as the process uses more traditional Greek methods. Once the milk is heated and cultured with bacteria, Greek yogurt is strained in a cheesecloth or filter that removes much of the whey (the liquid part of the milk), leaving you with a thicker, protein-rich product. One serving (175g) of plain, non-fat Greek yogurt has about 100 calories and 18g protein. The same serving of regular, plain, non-fat yogurt has about 90-100 calories and only 9g protein.

But beware! Not all Greek yogurts are created equally; here is what you need to know to make the best choice:

1. Aim for 0% M.F. or otherwise ‘non-fat’ varieties.  Some Greek yogurts have up to 11% M.F. which delivers a whopping 250 calories per 175g serving making it more like ice cream than yogurt… not to mention the additional saturated fat and cholesterol.   So stick to 0% M.F..: the extra protein makes it so thick and creamy you would never believe there’s no-fat!

2. Opt for plain versus flavoured non-fat Greek yogurt.  This will save you 40 calories and 10-15g added sugars per 175g serving!

3. Flavour plain non-fat Greek yogurt with fresh/frozen fruit, cinnamon or a splash of vanilla extract, and top with your favourite high fibre cereal.  If sweet is what you’re after, try mixing in some low-calorie sweetener like Splenda.

So…which brands do I recommend? Try anyone of these brands – all are dietitian approved and are staples in our diets here at Spectrum Nutrition:

  • Liberte 0% M.F. Greek yogurt
  • Danonne Oikos 0% M.F. Greek Yogurt
  • President’s Choice 0% M.F. Greek yogurt
  • Kirkland 0% M.F. Greek yogurt