Yogurt – It's All Greek to Me!

Ever find yourself standing for a while at the grocery store yogurt aisle? With so many varieties and constant new shelf additions it can be hard, not to mention confusing to make an educated choice. Greek yogurt, probiotic yogurt and kefir are some of the newer dairy choices to be hitting store shelves. So what is the difference between these nutrient rich foods and which is the better choice? 

Plain yogurt has been a part of Mediterranean diets from as early as 2000 BC. Traditionally it's made by adding a starter culture of (good) bacteria to pasteurized milk. The bacteria naturally act on the milk sugar, giving yogurt that creamy texture and tangy taste. Greek yogurt is unique as it is made slightly differently than regular yogurts. After the milk is heated and active live cultures are added, it is strained in a cheesecloth to remove whey, which is a liquid part of milk. This is what helps to give it that characteristic creamy, thick texture and higher protein content. One 175g serving, or 3/4 cup of plain, non fat Greek yogurt has 18 to 21 grams of protein (that's comparable to a 3oz piece of meat).  The same amount of regular, plain non fat yogurt has about half as much protein for around the same calorie content of about 110 to 120. Greek yogurt is great for those watching their weight because the high protein content helps promote fullness. Where it is naturally thicker and creamier than regular yogurt, for supper it can be a great lower fat substitute for sour cream, and for dessert with a little honey and nuts, or berries it can feel like you're having a treat.

Probiotics are friendly bacteria that can be healthful when eaten in adequate amounts. There are many dairy varieties, especially yogurt available, however one you may not be familiar with or have tried is kefir. Kefir is a fermented dairy beverage that can usually be found in the natural or organic section of grocery stores. Similar to many yogurts it is low in calories, high in protein and calcium and uniquely a good source of magnesium, and B vitamins. A naturally fizzy, tangy liquid, it can be enjoyed as a beverage or eaten with a spoon. Probiotics such as those in a yogurt or kefir are best for people with common belly upsets like lactose intolerance, irritable bowel syndrome, constipation and more so diarrhea. We are still learning about these helpful creatures and therefore which strains are best, the dosages and form they should be taken in, how much is safe, and how long they last is all still a little unclear.

Both Greek and probiotic yogurt in plain, non-fat or low fat forms, can be part of a nutritious diet. Both choices are usually low in calories and loaded with calcium and live bacterial cultures. Regardless of the type of yogurt you throw in the cart always be sure to read labels. A good rule of thumb for calories is to avoid those with more than one calorie per gram of yogurt. Looking for 2% M.F (or milk fat) will be a lower fat yogurt. If you want to reduce calories even further opt for a non-fat variety. For sugar choose something with no more than 20 grams per 175 g serving. For maximum calcium look for at least 20% of your daily value for a similar serving size.

As seen in The Telegram June 4, 2012