Authors: Registered Dietitians
(HealthCastle.com) Greek yogurt is the new kid on the block. A thick and rich textured yogurt that is high in protein that has a richness like very soft cream cheese. The fat free versions are typically nothing more than than skim milk and bacterial culture but you can find higher fat versions too. Personally I'm not a fat free product kind of guy but they tend to be more available the higher fat versions.
Greek yogurt is unlike any other yogurt you may have tried. Unlike regular fruit-flavoured and stirred yogurt which have a very thin texture, Greek style yogurt is strained so that nearly all of the whey [the watery part that separates out of unstirred yogurt], is removed for the most part thereby concentrating the yogurt resulting in a super thick product.
I love the consistency.
Strained yogurt, such as this, has 3 to 4 times the amount of milk that is normally found in regular yogurts. The benefit? A dairy food product that has loads of protein, calcium, other nutrients such as magnesium, riboflavin (B2), pantothenic acid (B5), B12, phosphorus, and potassium. A 175g serving only has 110 calories yet delivers a whopping 20g of highly usable protein and 250mg of calcium. Strained yogurt has less sodium (95mg per serving) but also has less carbohydrate and therefore lactose, the sugar in dairy products that can cause problems for some. A lower lactose content is helpful for those with sensitivity to it.
Greek style yogurt’s thick texture makes it a great substitute for sour cream, milk, mayonnaise, and even crème fraiche in recipes. I like to use it as a base and top with thawed frozen fruit, wheat germ, bran cereal and chia/flax seeds. It also makes a great high protein addition to smoothies and is a natural thickener given its consistency.
Alternatively you could just choose regular yogurts
Take it or leave it? Protein, nutrient-rich and low in calories – this yogurt gives you real bang for your buck.