You probably thought that every healthy food we highlight must be are either a fruit, a nut, or a vegetable. Well, it’s true that a healthy diet will have plenty of these all natural, nutrient-dense foods. Today’s healthy food comes from a different food group, though. We’re looking at Greek yogurt.
Ever wondered what is the difference between Greek yogurt and the regular kind? It’s not made with different ingredients, but made in a different way. Greek yogurt is strained more times so it has less sugar left in it — usually less than half the amount in regular yogurt. The straining process also filters out much of the liquid whey and the lactose, which makes it easier for lactose-intolerant folks to handle. It is creamier and tangier in taste than the regular kind, too.
One of the main advantages is the amount of protein it contains. A typical 6 ounce serving has 15 to 20 grams, which is about twice that in regular yogurt. Protein keeps the glycemic number low and also helps you feel full.
The lower carbs and fewer sugars in Greek yogurt also make it a lower-glycemic choice. It has a glycemic index number of 5.
While the Greek type doesn’t have quite as much calcium as the regular, a six-ounce serving still provides about 20% of the RDA.
As with other types of yogurt, Greek yogurt contains a type of bacteria called acidophilus. Don’t panic! Not all bacteria is bad, and this happens to be one of the good guys. It helps promote good digestion and also reproductive health.
The downside? Well, it does contain more fat, which also adds calories. Remember, though, it isn’t fat that is fattening. It’s sugar. As long as you don’t go crazy and eat a wild amount, it won’t be counter-productive. And you can always pick up a lower fat variety.
You can use Greek yogurt in a number of ways to make foods healthier lower glycemic.
We’ll look at using it in recipes tomorrow.
Eating to live and living for Christ,
Susan Jordan Brown