Choose Your Fighter: Regular Yogurt vs Greek Yogurt
When it comes to yogurt, there are so many options on the market today that it can be overwhelming to know which one to choose. Two of the most popular types of yogurt are regular and Greek yogurt. While they may look similar, they have some key differences that can impact your health and wellness goals. In this article, we will compare regular yogurt to Greek yogurt, so you can make an informed decision about which one is best for you (and, as always, talk to your doctor before making any changes to your diet or exercise regime).
What is Regular Yogurt?
Regular yogurt, also known as traditional or standard yogurt, is made by fermenting milk with a variety of bacteria. The fermentation process thickens the milk and creates a tangy flavor. Typically, regular yogurt has a thinner consistency than Greek yogurt and is often available in a variety of flavors and fat levels.[1]
What is Greek Yogurt?
Greek yogurt, on the other hand, is made in a similar way to regular yogurt, but it goes through an additional straining process. The straining removes the liquid whey and lactose, leaving behind a thicker, creamier yogurt with a tangy taste. Greek yogurt is typically higher in protein than regular yogurt and has a lower sugar content.[2]
Nutrition Comparison
When it comes to nutrition, Greek yogurt is generally considered to be the healthier option. Here’s how the two compare:
• Protein: Greek yogurt typically has double the protein of regular yogurt. One serving of Greek yogurt can contain up to 20 grams of protein, while regular yogurt has around 5-10 grams of protein per serving.
• Sugar: Greek yogurt has less sugar than regular yogurt, with many brands offering unsweetened options. Regular yogurt, on the other hand, often has added sugar to improve the taste.
• Fat: Both types of yogurt can be found in low-fat or fat-free options, but regular yogurt is often higher in fat than Greek yogurt.[3]
Health Benefits
Greek yogurt’s higher protein content makes it a great choice for building and repairing muscles, as well as keeping you feeling full for longer. Additionally, the lower sugar content in Greek yogurt can be beneficial for weight loss and managing blood sugar levels. Regular yogurt, on the other hand, contains probiotics that can help support gut health and boost the immune system. It is also a good source of calcium and vitamin D, which are essential for strong bones.[4][5]
Which One Should You Choose?
Ultimately, the choice between regular and Greek yogurt comes down to personal preference and nutritional goals. If you are looking to increase your protein intake and reduce your sugar consumption, then Greek yogurt is likely the better option for you. If you are looking to support your gut health and boost your calcium and vitamin D intake, then regular yogurt may be the better choice. Both regular and Greek yogurt have their own unique benefits, and it is up to you (and your doctor) to decide which one is best for you. So go ahead and experiment with both types of yogurt to see which one you prefer—your taste buds and your body will thank you!
[1] Shah, N. P. (2017). Yogurt and related products. In Handbook of Food and Beverage Fermentation Technology (pp. 1-24). CRC Press.
[2] Gomes, A. C., Estevão, M., & Martins, A. (2018). Fermented foods and beverages in human diet and their influence on gut microbiota and health. Fermentation, 4(4), 90.
[3] Harvard Health Publishing. "Regular Yogurt vs. Greek Yogurt." Harvard Health Blog, 16 Nov. 2016, https://www.health.harvard.edu/blog/regular-yogurt-vs-greek-yogurt-2016111610595.
[4] Weaver, C.M. "Should Dairy Be Recommended as Part of a Healthy Vegetarian Diet? Point." The American Journal of Clinical Nutrition, vol. 89, no. 5, May 2009, pp. 1634S-1637S. doi:10.3945/ajcn.2009.26736C.
[5] United States Department of Agriculture. "National Nutrient Database for Standard Reference Legacy Release." USDA, 2018, https://www.ars.usda.gov/ARSUserFiles/80400525/Data/SR-Legacy/SR-Legacy-Download-ASCII/.