Tuesday, April 13, 2010

There has been a lot of talk over the past few days about how yummy some of us think Greek Yogurt is and some of you are still hesitant. Here are some reasons why I eat it.

As some of you may have read from my mom's post a couple of years ago my dad was told he was borderline diabetic and with diet and exercise he was able to avoid that pitfall some many Americans fall into. His doctor gave him a book to read about eating a diet that has a protein to carb ratio of 2:1.

What this ratio does is help keep your insulin from spiking. If you want to know more about what that means you can read here. But the important thing to know that it's not good for your body for that to happen over and over again for lots of different reasons.

The best way to balance out an insulin spike from carbs, because of course you have to eat carbs, is to combine it with protein.

So after having many talks with my dad about this book I started making some basic logical changes to my eating. One of them was looking at the carb to protein ratio in yogurt. I first switched to Light & Fit. Depending on the flavor you get a decent ratio. Then I got turned onto Greek Yogurt because it has such a high protein to card ratio.

Not only does that help balance out an insulin spike but PROTEIN KEEPS YOU SATISFIED LONGER.

It's an acquired taste but one I think with some trial and error you can get use to. Sometimes it's just about finding the right flavor or adding the right fruit or granola yourself. I first looked at my local grocery for Greek Yogurt but they didn't have any, so I started buying the cases of Chobani at Costco.

I keep buying the cases from Costco because yes, my local grocer is now carrying Greek Yogurt but it's dang expensive. (I've found eating healthier is more expensive, is that just me?) But it's a great way to try it out one at a time.

So, give it a try. It may not be for you but you may just love it.

Here is another article that I've read recently about Greek Yogurt. I've attached it to this post.

Can't wait to hear what some of you newbies think when you try it.

The Benefits of Greek Yogurt

It’s higher in protein.

If you’re looking for a good source of protein, Greek yogurt wins out over regular yogurt. Most commercial Greek yogurts at supermarkets have almost double the protein content of standard brands such as Dannon. I currently have three types of yogurt in my fridge. The Yoplait Light has 6grams, the Light & Fit has 5 grams, and the Chobani Greek Yogurt has 14 grams. All are 6 ounces.

It’s lower in carbohydrates.

For the carb watcher, Greek yogurt is the better choice. Whereas standard yogurts have fifteen to seventeen grams of carbs, Greek yogurt averages around nine with some brands having even less. Greek yogurt is also a better choice for those with diabetes for obvious reasons.

It’s thicker and creamier.

Greek yogurt has a thicker, creamier texture which many people find appealing. Standard yogurt is generally strained two times, whereas Greek yogurt is triply strain to remove more of the whey. When whey is removed, so is water which creates a thicker, more substantial yogurt product. For this reason, thickeners aren’t added to Greek yogurt, yet it still has an appealing texture. Because it’s thicker and creamier, it’s often better than standard yogurt for making dips and sauces.

It’s lower in sodium.

If you’re watching your salt intake, Greek yogurt is the better choice. It often contains as much as fifty percent less sodium than standard yogurts.

The Disadvantages of Greek Yogurt

Greek yogurt is a good option both from a taste and a health standpoint, although standard yogurt has a few health advantages over its Mediterranean counterpart. Standard yogurt has two to three times the bone building calcium of Greek yogurt. Why During the triple straining process, some of the calcium is removed from Greek yogurt. Greek yogurt can also be higher in fat and calories, but non-fat Greek yogurts are still naturally creamy, meaning you don’t need the full-fat version for great taste and texture.

If you can’t decide which to choose, why not keep them in the refrigerator to enjoy when a craving hits? They’re both a good alternative to high calorie desserts.


  1. I think yogurt might also help with intestinal health and as a yeast infection preventative. Think of it as the healthy woman's pudding. Thanks Audrey for your thorough post on Greek yogurt. Gonna have some today. I lift my yogurt cup to all of you!

  2. OK, I bought the Yoplait plain Greek yogurt and totally gagged. Even after adding 1 tsp sugar and 1/2 cup strawberries I was still just choking it down. Next time I'll have to try to find a different flavor and see if it's any better. I've been trying to figure out if, because of the high protein content, the Greek yogurt should count for anything in the meat & beans category on the food pyramid. The 6oz Yoplait brand has 14g of protein, which is about 1/2 ounce. Audrey, what food group do you allocate your Greek yogurt into, or do you split it between meats and milk?

  3. I tried the yoplait plain greek yogurst too and gagged. I was going to not venture into it again, but maybe I'll give it another shot with a different flavor.

  4. Excellent posting Audrey, so much good information. Thanks for creating this blog, it's GREAT!

  5. I will have to have a Costco folk get me some because it IS dang expensive and eating healthy IS expensive. At least for the struggling, living on my own again ME! I hate to say it, but it's cheaper to eat Taco Bell everyday! Haha! I don't because I LOVE {trying}to cook, but dang those expensive good for you food!

  6. Ok, I bought a big ole container of it today before I read any of these comments. Now I'm scared!

  7. I had a small container with 1/2 c blueberries, 1/4 apple chopped and a teaspoon of sugar and it was yummy! But I'm a yogurt lover.