Which Is Better for Protein and Probiotics?
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Regular and Greek yogurt have different manufacturing processes, which give them specific nutrients and flavors.
Regular yogurt is generally creamier and higher in carbohydrates, while Greek yogurt is often thicker and higher in protein. Both can support digestive health and immune function.
Greek and regular yogurt are fermented dairy products. Both types start with fresh milk and live bacterial cultures. They are treated differently after this step.
Regular yogurt
Making regular yogurt starts by heating fresh milk to kill any potentially harmful pathogens. Heated milk is combined with live bacteria, usually Streptococcus thermophilus And Lactobacillus bulgaricus.
It is fermented until it reaches an acidic pH of 4.5. The mixture thickens as the lactose in the milk ferments into lactic acid.
Greek yogurt
Greek yogurt undergoes the same culturing process as regular yogurt, but requires additional steps after fermentation. Once the desired acidity level is reached, the Greek yogurt is filtered several times to remove excess whey and other liquids.
The number of times it needs to be filtered depends on the amount of whey produced during heating. Greek yogurt has a lot thicker texture and more protein than regular yogurt because most of the liquid is filtered.
The following table compares the nutritional values of 8 ounces (245 grams) of regular low-fat yogurt and low-fat Greek yogurt:
| Nutrient | Regular yogurt | Greek yogurt |
|---|---|---|
| Calories | 154 | 79 |
| Carbohydrates | 17.2 grams (g) | 9.7g |
| Protein | 12.9g | 24.4g |
| Fat | 3.8g | 4.7g |
| Total sugars | 17.2g | 8.7g |
| Sodium | 172 milligrams (mg) | 83.3 mg |
| Calcium | 448mg | 281.8mg |
| Potassium | 573mg | 345.5 mg |
Here are some of the main differences between Greek yogurt and regular yogurt:
- Protein: Greek yogurt is generally higher in protein.
- Fat: Greek yogurt generally contains a little more fat than plain yogurt, although you can purchase lower-fat varieties.
- Carbohydrates: Regular yogurt is generally higher in carbohydrates. The process of straining Greek yogurt removes much of the sugar.
- Sodium: Regular yogurt is generally higher in sodium.
- Calcium: Regular yogurt typically provides almost twice as much calcium.
- Potassium: An 8-ounce serving of regular yogurt provides 17% of the DV, compared to 10% for the same amount of Greek yogurt.
Regular yogurt is a excellent source of calciumwhich can increase bone mineral density.
The higher carbohydrate content of plain yogurt may provide a quick source of energy. THE live probiotics can improve gut health, digestion and immunity.
Disadvantages
Compared to Greek yogurt, regular yogurt is higher in carbohydrates and lower in protein.
This may not be ideal for blood sugar control or for people following a high-protein diet to build muscle or lose weight.
Greek yogurt is rich in protein. It can improve muscle strength and body composition when combined with resistance training. It is probiotic content may support gut health and immune function.
During exercise, more lactose is eliminated of the final product than with regular yogurt. People with lactose intolerance can consume Greek yogurt with fewer digestive problems.
People managing their blood sugar may also prefer Greek yogurt because it is lower in carbohydrates than regular yogurt.
Disadvantages
The rich protein content of Greek yogurt can lead to excessive calorie intake if consumed in large quantities.
Greek yogurt may contain less lactose than other yogurt varieties, but it does contain lactose. This can cause digestive problems in people with lactose intolerance.
You can use yogurt in several ways. Here are some examples of how you can use each type:
- Greek yogurt is thick and creamy, ideal for dips, salad dressings, sour cream, mayonnaise and smoothies.
- Regular yogurt is a great base for parfaits as it pairs well with fresh fruit, nuts and granola. It can also be used in baking to moisten muffins, cakes and pancakes.
Advice: Add nuts, seeds, fruit and sweeteners like honey to each type.
There is no single answer as to whether Greek or regular yogurt is healthier. When choosing, consider which type provides the nutrients you need as well as the taste and texture you prefer.
Greek yogurt is higher in protein and lower in carbohydrates, which may promote muscle growth, blood sugar control and weight loss. Regular yogurt generally contains more calcium, which supports bone health, and it is higher in energy-boosting carbohydrates.
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