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Greek yogurt: properties, benefits and differences

Greek yogurt: properties, benefits and differences

Greek yogurt, in reality comes from Bulgaria and it is mainly produced in the United States but, Greek is said and that's how we know it. Without locking ourselves on its nationality, let's discover the properties and benefits of this food often confused with traditional yogurt.

It is not totally different but those characteristics that make it unique are worth knowing. They could solve many annoying little problems, add flavor to our recipes and bring even those who are intolerant to milk and derivatives closer to yogurt, follows low-sodium diets or does not approach this food for fear of excess sugars.

Greek yogurt: differences with traditional yogurt

Compared to the traditional lo Greek yogurt it has a similar taste but is distinguished by its texture, creamier and denser, as well as by its properties: it has a smaller amount of whey, lactose, sugars and sodium but more proteins. Satisfy more.

Before comparing them, a brief review of the traditional yogurt, very worn but little known in depth. It is a by-product of milk, it derives from the fermentation of the sugars contained in it, whether it is goat, cow or sheep milk, or milk of vegetable origin (soy, rice, nuts ...), we do not care . In any case there are some particular bacteria, inserted ad hoc in the industrial process, which lactose, into glucose and galactose.

They eat the latter, form thelactic acid which causes the milk to keep longer. But it also makes the flavor of the yogurt so obtained very acidic, so much so that to sell it in the colored jars that crowd supermarkets, cream or sugar is added.

Now let's see the differences with Greek Yogurt. They are in the filtering phase, up to that point, in fact, the Greek Yogurt and the traditional one start from the same milk, have the same enzymes and the same first two "pass" in the filter in order to separate, as for the cheese, the the liquid part is separated from the solid part. The Greek yogurt it has a third "turn" of filter, in addition, very slow, which therefore makes it different, more liquid is thrown away and with it more sodium and lactose, consequently it remains a greater amount of protein.

Greek yogurt: properties

Less sodium, less lactose, more protein: the math is quickly done Greek yogurt it is suitable for those who follow low-sodium diets and for those who are lactose intolerant, counting that it is more nutritious than the traditional one but has a lower sugar content. Without sinning in the absence of live lactic ferments.

The taste is less sweet and less acidic. Taking into account that it comes to two very similar foods, the differences are not few, of course it is always yogurt and revolutionary results cannot be expected. More are the news that it Greek yogurt brings to the kitchen: if the traditional maximum maximum can be used for desserts, the Greek one, not being so sweet, is also perfect for many savory recipes, sauces, dips and everything and more. We will see some examples.

Greek yogurt: calories

One hundred grams of Whole Greek Yogurt contains 115 kcal (481 kj), from carbohydrates 6.52%, from fats 71.22%, from proteins 22.26%, from obviously zero alcohol! There is no important caloric difference with the traditional one, but if we look at the "composition" we see more fat in the Greek yogurt which contains 4.5 grams compared to 1.5 of the normal one.

It is about healthy fats, however, therefore not to be eliminated even if you are on a diet, just do not exceed 30% of the daily caloric requirement coming from fats. As with other dairy products or fish, therefore, banning these foods to lose weight or stay fit is pretty useless if not harmful.

Greek yogurt: nutritional values

We have already talked about fats, but in front of two jars, one of Greek yogurt and one of traditional, in the supermarket, it must be said that the former has much less sugars of the second, as well as having less lactose and less sodium, so in low-sodium diets it is excellent: it contains about 50 milligrams of sodium per serving, half of that contained in a normal yogurt pot.

Greek yogurt: proteins

Differences in nutritional values ​​continue with i carbohydrates than in Greek yogurt are half: 5 to 9 grams per serving compared to 13-17 grams of regular yogurt. And we come to the important proteins, much more present in the Greek because in the Greek there is more milk as it is more filtered. That's why it is denser and more concentrated, and even more rich in protein.

This feature makes it a food recommended for those who want to increase the protein in their diet to tone up, in Greek it finds double for the same portion of yogurt. If we eat a cup, we find about 17 grams of protein instead of 11 of the normal one. In addition to being many compared to their cousin, they are a third of the daily amount of protein recommended for women, a quarter of that recommended for men. With a breakfast or a snack, the game is almost done.

Greek yogurt: recipes

As promised, it is yogurt thanks to its Greek version, or Bulgarian, it is reborn in the kitchen, gaining a place of honor in even savory recipes. For example in sauces. It is more compact and acidic, but also more rich in lactobacilli, it is good and gives an exotic and original touch.

In the summer, the black olive yogurt sauce to accompany raw vegetables can be a quick but surprising recipe to try. They are needed 500 g of Greek yogurt, a cucumber, a few sprigs of dill if we like the taste, 3 tablespoons of olive oil and a dozen black Greek olives.

Washed and peeled the cucumber, then mashed with a fork on a colander, let's mix it with our Greek yogurt passing it to the mixer until the mixture is velvety and homogeneous. Dill, if we want, we can add it now. The olives are cut into pieces and then added to the yogurt, with the oil, and then left to cool in the refrigerator for 30 minutes. If apart we already have prepared a mix of vegetables such as cherry tomatoes, celery, carrots, fennel, our sauce of Greek yogurt is ready for give them flavor.

Greek yogurt: brands

Especially in recent years for it Greek yogurt there has been a real boom. Little looks at political and European events, yogurt, taste and the desire for well-being. And then this food has a special taste and texture, which can also please those who hate traditional yogurt. There are many brands of Greek yogurt, most of them easily available even in normal supermarkets.

We find Fage, Yomo and Danone, to propose it, but also other less known brands such as Stuffer or Chobani, Let's explore the refrigerated counter but also the smallest specialized shops or more attentive to less known but more original offers, less popular but no less good.

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Video: 3 Mistakes When Buying Greek Yogurt. LiveLeanTV (December 2021).