Plain yogurt and Greek yogurt are foods eaten all over the world, especially for breakfast . Although similar, they have some differences.
How they are made
Regular and Greek yogurt are fermented milk products . This type of food is obtained by converting lactose , the natural sugar of milk , into lactic acid using some bacteria . Sour cream , buttermilk and kefir are also part of the same family .
Regular and Greek yogurt are made with the same main ingredients: fresh milk, Streptococcus thermophilus and Lactobacillus bulgaricus . However, what differentiates its taste and nutrients is the way it is made .
Differences
Plain yogurt
Regular yogurt is made by heating milk, adding bacteria, and letting it ferment until it reaches an acidic pH (about 4.5). Once cooled, it can be enriched with fruit or other ingredients.
Plain yogurt usually tastes slightly sour, but generally sweeter than Greek yogurt.
Yogurt is also a great egg substitute .
Greek yogurt
Greek yogurt is made by removing the whey and other liquids from regular yogurt .
Because the filtration process reduces the total volume, Greek yogurt requires significantly more milk than plain yogurt to make the same amount.
Traditionally, yoghurt was filtered in cloth bags until it reached the desired consistency, while today modern production methods make use of centrifuges to achieve the same effect.
Some companies may use thickening agents or other dry ingredients, in which case the final product is referred to as fortified or Greek-style yogurt.
Because most of the liquid is removed, Greek yogurt is much thicker and has a much more intense flavor than regular yogurt.
Comparison of nutritional elements
Regular and Greek yogurt have very different nutrient profiles .
The table below compares 245 grams of a low-fat variety of each:
Regular yogurt. Greek yogurt
Calories 154 179
Carbs 17g 10g
Sugars 17g 9g
Protein 13g 24g
Fats 4g 5g
Calcium 34% Daily Value 22% DV
Sodium 7% DV 4% DV
Both yogurts are also an excellent source of magnesium , vitamin B12 and iodine .
Health benefits
Greek yogurt and regular yogurt share a number of health benefits , thanks to the presence of probiotics and proteins in both .
Probiotics are friendly bacteria found in fermented foods like yogurt and aid in digestive health by balancing the gut microbiome and reducing the risk of inflammation and other illnesses .
Several studies suggest that a balanced gut microbiome can also stimulate and modulate the immune system and protect against allergies , constipation , depression and type 2 diabetes .
May be suitable for people with lactose intolerance
People with lactose intolerance may in some cases eat yogurt because its probiotics support the digestion of lactose. In particular, the naturally lower lactose content of Greek yogurt makes it particularly suitable for people with this condition.
It can protect heart health
Intake of fermented dairy products is associated with less plaque buildup and stiffness of the arteries and therefore with decreased heart disease risk factors , including high blood pressure and cholesterol .
A study of 73,882 adults with high blood pressure found that eating 2 or more servings of yogurt a week decreased the chances of stroke by 21% in men and 17% in women.
Probiotics can also help lower cholesterol levels by inhibiting certain enzymes .
A study conducted on 60 people with type 2 diabetes showed that the daily intake of 1300 grams of yogurt with probiotics decreased total and LDL (bad) cholesterol levels by 4.5% and 7.5% respectively, compared to don’t consume it.
It can help you lose weight
The habit of eating yogurt can also be linked to a reduction in body weight .
Its probiotics actually increase the proportion of healthy bacteria in the gut , which can contribute to weight management , fat distribution , and sugar and fat metabolism .
Additionally, both plain and Greek yogurt are excellent sources of protein , high intakes of which lead to a prolonged feeling of fullness, which can reduce calorie intake.
Different uses in the kitchen
Plain and Greek yogurt are particularly versatile in the kitchen .
While both can be enjoyed on their own or mixed with fruit, nuts or granola , their use in recipes is different.
Because of its intense flavor, Greek yogurt is a common ingredient in sauces like tzatziki, a staple of Greek cuisine. Additionally, it can be used to replace mayonnaise or sour cream in most recipes, although it may curdle at high temperatures. Its texture also makes it great for baking , especially if you want a thick texture.
Conversely, plain yogurt is commonly used in toppings .
So yogurts are not all the same, here’s how to choose it .
There is also frozen yogurt .
