Don’t know the difference between Greek and regular yogurt? We have answers

Once upon a time, choosing a yogurt at the grocery store was a straightforward decision. Choose between brands, fruit on the bottom or stirred and four or five basic flavours. Now, purchasing yogurt almost requires a nutrition degree and a lot of time.

The lengthy decision starts with choosing the type from regular, Greek, Icelandic (Skyr), kefir, plant-based. Do you prefer extra creamy, less sugar, fat-free or nine per cent milk-fat, minimal ingredients, high protein? Then choose between the many flavour options. And don’t forget to check the nutrition label—yogurt is often perceived as a healthy option, but may be more comparable to a dessert.

Cow’s milk yogurt provides a good source of calcium, potassium and protein. Regular consumption of yogurt helps in the development and maintenance of healthy bones. It may also play a positive role in digestion, as well as chronic disease.

Yogurt gets its creamy texture and tangy flavour by adding active bacterial culture Lactobacillus bulgaricus and Streptococcus thermophiles to milk. This converts the lactose (natural sugar in milk) to lactic acid. Making yogurt entails several simple steps: boiling the milk, cooling it to add the cultures and incubating at a controlled temperature for 6-8 hours. Additional probiotics such as Lactobacillus acidophilus and Bifidobacterium lactis may also be added to boost up the culture content and/or for their potential health benefits. For those who are lactose intolerant, yogurt is often better tolerated than milk due to the active culture and lower lactose content.

Yogurt is promoted for its probiotics, similar to other fermented foods like kombucha, sauerkraut and kimchi. Microorganisms can be destroyed/reduced if yogurt is pasteurized after the culture is added. To obtain its full potential, check the ingredient list or label for “active or live bacteria/cultures.”

Probiotics have shown some promising health benefits, in particular, maintaining a healthy digestive track. They may help with conditions such as irritable bowel syndrome, inflammatory bowel disease, as well as constipation and loose stools associated with C. difficile infection and antibiotics. More research is looking into the potential probiotic benefits in various diseases such as diabetes, heart disease, and in boosting immunity.

Clearly, yogurt provides numerous health benefits; but how do you make an informed yogurt choice to reap its full nutritional benefits? Let’s break it down so you can approach the yogurt aisle
with confidence.

 

Types of yogurts

Regular yogurt is the old kid on the shelf. It’s an unstrained yogurt providing about six grams of protein per ¾ cup serving. This yogurt tends to be lowest in price.

Greek yogurt got its claim to fame for its thick consistency and high protein content. Regular yogurt is strained to remove some of the liquid whey, resulting in a concentrated yogurt. A serving of yogurt provides 13-16g protein depending on the flavour and brand. The higher protein helps to keep us full longer.

Icelandic or Skyr yogurt is one of the newer options on the market. It’s similar to Greek but more of the whey is removed, resulting in an even thicker consistency and higher protein content of 19-21g per ¾ cup. Greek and Skyr yogurts are more expensive than regular yogurt as they require more milk for a smaller yield. It takes about four cups milk to yield one cup of Skyr yogurt.

Kefir is a fermented yogurt drink with a tangier and at times fizzy taste. It’s produced a little differently by adding kefir grain (bacteria culture and yeast) to milk and being left at room temperature for up to 24 hours. Compared to yogurt, it contains two or three times more probiotics (two billion per serving) and a more diverse variety (10-20 different strains) of probiotics. Research shows different strains of probiotics may provide varying benefits. Its nutritional make-up contains 25-30 per cent daily value of calcium and vitamin D, and seven grams of protein, similar to low-fat yogurts. Kefir is found in the yogurt section of the grocery store in one-litre bottles.

Plant-based yogurts options are gaining popularity as a dairy-free yogurt alternative. They can be made from a variety of ingredients including coconut, almond or oat. Don’t assume they’re a healthier choice because they’re sold in the health food section. The nutritional content can vary significantly, with most providing between one to six g protein per serving. Check the label as well to ensure they contain calcium, active culture and low in saturated fat and sugar. These yogurts tend to be higher priced than regular yogurt.

Frozen yogurt makes a lower-fat alternative to ice cream but typically contains similar sugar content. Compared to refrigerated yogurt, it often contains little to no probiotic unless live/active culture is stated on the label. The protein content is often lower too. If the name Cookie and Cream frozen yogurt doesn’t give it away, it makes a delicious dessert—but not an equivalent option
to yogurt.

 

Checking the label

Sugar content: Cow’s milk naturally contains sugar from lactose. We’re not concerned about this form of sugar but the excessive added sugar in flavoured yogurts. Plain yogurt (with no sugar added) per ¾ cup contains 1-1.5 tsp (4-6g) of sugar while sweetened yogurt can have upwards of 18g/4.5 tsp. Check the ingredient list for added sugar and remember sugar comes in many forms including fructose, sugar cane, sucrose, honey. You’ll notice on the label that sugar is listed in grams and 4g equals one tsp of sugar.

Fat content: It can significantly vary between yogurts from zero to 10 per cent milk fat. Most the fat in dairy products is saturated fat and too much can increase cholesterol levels. There is research showing saturated fat from dairy products does not have the same negative impact on cardiovascular health as other saturated fat sources. Despite this, until we can say for certain, the Heart and Stroke recommend limiting saturated fat from all sources but especially from highly processed foods. 

Number of ingredients: Yogurt can be made from two simple ingredients, milk and active culture. There are prepared yogurts that have just that, but many have a much longer ingredient list. In addition to the obvious ingredients for flavouring and sweetness, there are often added stabilizing agents such as milk protein concentrates, starches, gums, pectin. These are used for a variety of reasons, such as shelf life stability and to provide a richer, thicker texture. Thickening agents can be added to shorten production time and minimize volume loss from straining. The nutritional content remains fairly consistent regardless of the added agents. Some may argue manufacturers are taking short-cuts from the traditional ways of making yogurt. It’s a personal preference— check your ingredient list if you prefer minimal ingredients.

 

To sum it up

The top choice is a low-fat plain yogurt; for the extra protein choose Greek or Skyr. To add flavour, the options are endless. Add berries or cut up fruit, cinnamon, vanilla extract or even a dollop of jam, drizzle of honey or maple syrup. You’ll likely add less sugar than the manufacturer adds and boost your fibre with the fruit. If you prefer an already flavoured yogurt, try mixing plain with a sweetened yogurt to dilute the sugar. For convenience, purchase yogurt containing 30 per cent less sugar, (11g per serving) also available in small tubs. Love the higher fat options? All foods fit in a balanced diet; be mindful of your saturated fat intake from other sources throughout the day. Most importantly, choose a yogurt you enjoy and within your budget.

 

Alternative options for enjoying yogurt

Yogurt doesn’t have to be limited to its traditional use. Plain Greek yogurt makes a healthier substitute for sour cream and mayonnaise in recipes. Yogurt is not as flavourful so may require substituting half the sour cream/mayo and/or adding some extra seasoning to the recipe. Try it in potato salad, chicken or tuna salad.

Add the creaminess to dips like guacamole, crab or spinach dip. 

Yogurt is great as a marinade. The lactic acid gently tenderizes meats resulting in a tender and juicy texture. This is popular in Middle Eastern and Indian cuisine.

It can make creamy salad dressings or mix with already prepared creamy dressing to decrease fat and sodium.

Use a dollop on a baked potato or soup. It’s a great alternative to sour cream in Mexican dishes such as tacos, fajitas, and nachos.

Plain or flavoured yogurt is a great topping on pancakes, waffles, crepes. Add in place of whipping cream or ice cream on desserts like a fruit crisp. 

Yogurt can be used in place of milk or replace half the oil when baking muffins, loafs or cakes.