Greek yogurt: maximum benefit
Greek yogurt has many beneficial qualities Most deliver a healthy amount of protein, calcium, and gut-friendly probiotics — but watch added sugars.
Believe it or not, Greek yogurt was almost unknown in the United States 20 years ago. Today it dominates the supermarket dairy case, sometimes muscling out regular yogurt: at least half of the 14 pounds of yogurt Americans eat each year is Greek.
A key driver is the demand for all things protein, says Frances Parpos, a registered dietitian at Harvard-affiliated Brigham and Women’s Cardiac Rehabilitation Program. “People worry about getting enough protein, and Greek yogurt is an easy way to get it.”
And the food industry has responded with a dizzying array of choices — including nondairy versions and frozen treats, with widely differing nutritional content. How do you choose? Here’s some guidance.
What makes Greek yogurt unique? Both Greek and regular yogurt begin with milk that’s been fermented with live bacterial cultures. But Greek yogurt also goes through an additional straining step that drains off much of the liquid whey. (A similar process is used to make other strained yogurts, like Icelandic or Australian yogurt, or Middle Eastern labneh.)
The straining process makes Greek yogurt thicker and creamier, and condenses some of its nutrients — most notably its protein and fat. Some of its lactose (a naturally occurring milk sugar) is also drained off with the whey, which lowers carbohydrates by about half.
That lower lactose level is good news for people with lactose intolerance. Both Greek and regular yogurt contain live cultures, which break down lactose into more digestible compounds, as well as probiotics, beneficial bacteria that support gut health.