Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, explains the health benefits of Greek yogurt. Greek yogurt is all the rage lately – and for good reason. Although it has been a part of Mediterranean and Middle Eastern diets for centuries, Greek yogurt has only recently gained popularity in the U.S.
Strained of most of its whey content (the liquid portion of yogurt), Greek yogurt has a thicker and creamier texture than regular yogurt. It is also higher in protein, which is why Greek yogurt is a mainstay of many people’s diets before and after bariatric surgery. Ounce for ounce, it contains up to twice as much protein as regular yogurt.
As with any packaged food, it is important to read the food label. Beware of the fat and sugar content in some varieties. Full-fat versions can contain up to 20 grams of fat per serving while fruit-flavored versions may contain significant amounts of added sugar.
Stick to the nonfat, plain varieties with no added sugar. Non-added sugar listed on the label is from lactose, a natural milk sugar. Add fresh or frozen fruit or a no-calorie sweetener like Splenda® to give Greek yogurt a healthy and flavorful boost without adding excess sugar or fat. Greek yogurt can also be a delicious ingredient in other recipes, including fruit smoothies.
See below for comparisons between regular and Greek yogurts.
- Cara Stewart, RD, LDN
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