5 myths about Greek yogurt

When you think of Greek yogurt, what comes to your mind? A healthy food? A calorie snack alternative? A good option for protein consumption? The controversy surrounding Greek yogurt is great. And rightly so. The fact is that not all options available on the market are healthy and nutritious. Recipes vary by brand, which means protein, sugar and added ingredients can change significantly.

What is Greek Yogurt?

Traditionally, Greek yogurt is made by removing whey (the liquid remaining after the buttermilk). The end result is more solid yogurt with less sugar, fewer carbs, and more protein compared to regular yogurt. According to nutritionist Tatiana Hirooka, Greek yogurt “is considered an intermediate product between traditional fermented milks and unripened cheeses with a high moisture content such as boursin, quark or petit suisse.”

How is it done?

Manufacturing varies by manufacturer. It can be by an industrial process, which removes part of the whey from the product, or by the addition of ingredients such as milk proteins, milk cream or natural thickening gums. As a result, we have a thicker, creamier yogurt with a higher concentration of total solids, proteins and fat.

Greek yogurt versus regular yogurt

According to Tatiana, the main difference between Greek and traditional yogurt is in the firmer and creamy texture, which plays a fundamental role in the quality of the final product. The amount of protein, fat, sodium, calcium, sugar and lactose will depend a lot on the manufacturing process of the product.

Another difference between Greek yogurt and regular yogurt is the removal of whey (the watery part of milk that remains when the milk is curdled). When the whey is removed there is less sugar, carbohydrates and protein compared to regular yogurt.

Check out some of the most common myths about Greek yogurts and see tips for choosing the best option for consumption.

MYTH 1: All Greek yogurt is made the same way

Greek yogurt gets its creamy consistency and higher amount of protein during the deformation process. However, some brands skip the deformation and add thickening agents (modified cornstarch, carrageenan, or guar gum) as well as protein-boosting ingredients (milk protein or whey concentrates) to mimic the rich, smooth texture. the high protein content.

There are no clear rules of what can and cannot be considered Greek yogurt. As the production of Greek yogurt requires some expensive and time-consuming equipment and processes, some companies do not produce the food in the traditional way and add ingredients or change the process of how the yogurt is made. As there is no regulation, the name “Greek” has been added without criteria.

Nutritionist Tatiana Hirooka explains that in Europe and the United States, Greek yogurt goes through several filtration processes, resulting in a greater amount of protein and less fat. In Brazil, the main objective is to improve the texture: “for this, ingredients such as cream, whole milk, sugar and gelatin are added, resulting in a high-calorie product”, she says.

MYTH 2: Greek yogurt is a high protein food

Product advertising often claims that Greek yogurt contains twice as much protein as regular yogurt (pulp). Again this statement is a myth as not all Greek yogurts contain such a significant amount of protein. They do contain a higher amount of protein, but not necessarily twice as much. The yogurt manufacturing process is decisive for the quantity.

MYTH 3: Greek yogurt is a vegetarian option

This rule is not valid for all brands! Some options include gelatin, for example, which comes from collagen obtained from various animal by-products. This is not an issue for people who consume meat, but it can be for lacto-vegetarians who consume milk, cheese and yogurt.

In addition, some brands use a substance called carmine, a natural dye derived from the beetles’ body that gives yogurt a strawberry flavor and a pink hue.

MYTH 4: Flavored Greek yogurt is as healthy as plain Greek yogurt

Your first choice should always be plain Greek yogurt. If you want to sweeten it slightly, opt for pieces of fresh fruit or a drizzle of honey. That’s because flavored Greek yogurt tends to contain a high amount of sugar, around 15-25 grams per serving.

MYTH 5: Frozen can be considered a Greek yogurt

Frozen and Greek yogurt are not the same thing. Although they have the same number of calories and fat per serving, frozen yogurt typically contains more sugar and much less protein than traditional Greek yogurt.

How to make the right choice

To make sure you’re eating real Greek yogurt, it’s important to read the product label. The main ingredients should be milk and probiotics. Items such as whey, thickeners, modified cornstarch, sour cream and gelatin should be completely avoided. Tatiana advises: “there are many differences between brands, especially regarding the content of protein, saturated fat, sodium, calories and calcium per serving.”

It is worth remembering that yogurt should be part of the daily diet, because according to Tatiana, it is a source of protein, calcium, phosphorus, vitamins and carbohydrates. This food can bring benefits to the body: it facilitates the digestion of proteins; improves the absorption of calcium, phosphorus and vitamin D; assists in the maintenance of intestinal flora; it has 20 to 30% less lactose than traditional milk, being well tolerated by lactose intolerant people to a slight degree. But care must be taken with the ingredients of the composition. Some have excess fats and unhealthy ingredients: like cream, cornstarch and whey.

Below is the Nutritional Table of three types of yogurt – Greek yogurt, regular yogurt (pulp), light Greek yogurt – for you to compare the ingredients, amount of carbohydrates and fat of each type and choose your option. For those with an eye on the scale, light is still the best choice.

Greek yogurt

• 100g of Greek yogurt
• Carbs – 15 g
• Proteins – 4.6g
• Total fat – 4g
• Saturated fats – 2.3g
• Sodium – 75mg
• Calories – 113 kcal

Plain yogurt – pulp

• 100g of plain yogurt
• Carbs – 17g
• Proteins – 2.9g
• Total fat – 2.4g
• Saturated fats – 1.6g
• Sodium – 36mg
• Calories – 95 kcal

light greek yogurt

• 100g light greek yogurt
• Carbs – 9.8g
• Proteins – 4.3g
• Total fat – 1.9g
• Saturated fats – 1.1g
• Sodium – 58mg
• Calories – 73 kcal (fruit versions) or 78 kcal (natural)

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.