YOGURT: GREEK VS REGULAR

I have had several ask me if they should eat regular yogurt or Greek yogurt. As with all things, there are pluses and minuses on each side. It all depends on your nutritional needs. For example if you are diabetic, Greek is probably better but only if you go for the low-fat or fat-free versions. Greek yogurt goes through an extensive straining process that removes much of the liquid whey, lactose, and sugar. This is the process that gives it its thick consistency. In basically the same number of calories, Greek yogurt can cut the sugar content to half that of regular yogurt. This straining process also makes Greek yogurt better for the lactose-intolerant.

This chart offers you a general nutritional value of the two types:

Greek - (5.3 ounces, nonfat, plain)

Calories: 80

Total fat: 0 grams

Cholesterol: 10 milligrams

Sodium: 50 milligrams

Sugar: 6 grams

Protein: 15 grams

Calcium: 15 percent on a 2,000-calorie diet

Regular (6 ounces, nonfat, plain)

Calories: 80

Total fat: 0 grams

Cholesterol 5 milligrams

Sodium: 120 milligrams

Sugar: 12 grams

Protein: 9 grams

Calcium: 30 percent on a 2,000-calorie diet.

As you can see, the Greek is higher in protein which helps you to feel full longer. The protein count is equal to a 2 to-ounce serving of lean meat.

Carbohydrate grams are not listed above because they vary too much depending on flavor. However, a normal serving of Greek yogurt usually has 5 to 8 grams of carbs while Regular yogurt usually has 13 to 17 grams.

Beware of the fat content in Greek yogurt. You will notice the above chart is for fat-free yogurt. Watch the fat content in other variations! 7-oz of Greek yogurt can have 16 grams of fat and that is 80% of the recommended daily allowance of a 2,000 calorie diet. It is also more saturated fat than three regular Snickers bars! By contrast an 8-oz serving of a top brand of regular yogurt has only 5 grams of saturated.

Note: The extensive straining process of the Greek yogurt also causes it to lose some calcium.

Both types of yogurt are low in calories and they are both packed with calcium and live bacterial cultures. The live bacterial cultures make yogurt a great food for the digestive tract, especially for those who have problems in that area or are suffering in the digestive system due to medications and treatments.

Again let me say, choose your yogurt type based on your nutritional needs.

Note: These are not recommended name brands. These brands are used for picture reference only.