Greek yoghurt explained. I get so many questions about which yoghurts are best to buy in the supermarket so here is my take.
🎯 Greek yoghurt or some extra thick yoghurts have been strained. This means more of the whey and a little more of the lactose have been removed resulting in a thicker, creamier yoghurt. This has a higher protein content, often around 10 g per 100g.
The higher protein content is more likely it is to fill you up. A 200g portion size will give you 20g of protein for breakfast and 240mg calcium. If you add flax or chia seeds, you are likely to top up the protein to 30g.
🎯 Greek style yoghurt is mostly strained to a lesser extent. This means that it likely contains more water, but less protein, and potentially more lactose than real Greek yoghurts. It is often more economical, but may not fill us up for long.
🎯 Regular natural yoghurt contains about 3.5g protein per hundred grams. It is generally thinner in texture. If you buy ‘regular’ yoghurt it’s much better to choose full fat. Some low fat yoghurts require stabilisers or additives to improve their texture.
🎯 Low-fat or high fat Greek yoghurt? The choice is down to personal choice. Greek yoghurt can be made from skimmed, semi skimmed, or full fat milk, which affects its’ fat content.
Because it is strained, it is naturally thicker in texture, so does NOT require the addition of thickeners or stabilisers. It should contain just 2 ingredients: Milk and live bacteria cultures.
🎯 Some protein yoghurts are neither Greek nor Greek style, but have still been strained to thicken them. Some high protein yoghurts are actually made from Quark. Again check the label for the two magic ingredients milk and live cultures!
🎯 What do I look for when I’m choosing yoghurt.
✔️ First I check the protein content and want it to be 9g or above per 100g. This gives me an idea of the quality of the product.
✔️Does it contain live cultures such as Acidophilus or Bifidobacterium, which are good for our gut microbiome.
✔️ it might be organic, but might not.
✔️ Plant yogurts tend to be lower in protein, so you would need to add plenty of nuts or seeds to improve their nutritional balance.
Dominique Ludwig is an accomplished Nutritionist with over 30 years’ experience as a qualified nutritionist and almost 20 years as a nutritional therapist. The secret weapon of many high-profile clients and A-list celebrities, Dominique has been voted one of the top 15 nutritionists in the UK. Dominique has won 3 Nutrition Awards and is the founder of the Nutrition and Lifestyle Programme Renew Reset Recharge®. This is a pioneering nutrition, weight management and lifestyle programme all rolled into one.
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