Khaberni - In recent years, the use of Greek yogurt instead of regular one has become very popular among young people, along with the addition of some fruits and nuts, and having it for breakfast in the morning.
Several theories have also gained popularity claiming that Greek yogurt is more beneficial than regular yogurt.. So what is the truth?
There is no doubt that regular and Greek yogurts are similar in terms of texture.
Experts also see many similarities between them. Both are made from milk and live active bacteria, which are beneficial for gut health, according to Good Housekeeping.
Both types also serve as excellent sources of protein and calcium, essential for muscle and bone health. They also contain potassium, which helps maintain fluid balance and regulate blood pressure.
General Health Benefits
Each type of yogurt has benefits beyond muscles and bones. As nutrition expert Yvette Hill explained, research has shown that consuming dairy products can also support cardiovascular health.
She added that including yogurt as part of a healthy diet helps in weight management.
Differences
The difference between the two types is that Greek yogurt is strained to remove most of the whey liquid, making its texture thicker and creamier. Regular yogurt, however, is not strained, making its texture more fluid.
The straining process of whey liquid also affects the amount of lactose in yogurt. Therefore, Greek yogurt contains less lactose than regular yogurt.
However, the live bacteria in both types break down lactose, so people with dairy sensitivities might digest either type of yogurt more easily than milk or cheese.
On this topic, Amanda Soseda, a nutrition specialist in gut health, said, "Greek yogurt is a great choice for those with lactose sensitivity." She added that this does not mean that those who can tolerate lactose should stop consuming dairy products, as there are many options with lower lactose levels, such as Greek yogurt.
Calcium, Potassium, and Magnesium
However, regular yogurt surpasses Greek yogurt in some aspects, as nutrition specialist Amy Woodman says, "Greek yogurt contains more protein than regular, which usually has a slightly higher percentage of calcium, potassium, and magnesium."
It is worth noting that there can be variations in mineral content from one brand to another.
Calories
Woodman pointed out that regular yogurt contains fewer calories than Greek yogurt," though the difference is slight.
However, the high protein content in Greek yogurt can provide a greater feeling of fullness.
But which is healthier?
Since both types of yogurt are similar, the answer largely depends on the benefits each individual is looking for. The high protein content in Greek yogurt makes it a beneficial choice for individuals looking to increase or maintain lean body mass.
On the other hand, regular yogurt, with its lower protein content, might be more suitable for those who need to limit their protein intake, such as individuals with a history of chronic kidney disease.
Of course, kidney patients should consult their general practitioner or nutrition specialist regarding protein consumption.
Tips for Choosing the Right Yogurt
Nevertheless, all types of yogurt contain natural sugars from milk. However, experts advise choosing unflavored yogurt to avoid added sugars. If one desires some sweetness, they can add fruit or a light sprinkle of honey or maple syrup themselves.
Low-fat or non-fat options can help reduce calorie intake; while full-fat yogurt can fit into a balanced diet when portion sizes and total calorie intake are considered. Woodman said "When choosing yogurt—whether Greek or regular—it is recommended to opt for low-fat or non-fat varieties," adding that one should also "check the label to see if the yogurt is fortified with vitamin D, as some brands do not contain it."
It is also important to check the label to ensure the presence of live and active bacteria (probiotics) in the yogurt, as some products are heat-treated after preparation and hence will not contain live probiotics when purchased.
