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Heather's Dish

The Dish

Greek Yogurt vs. Regular Yogurt: Is One Really More Nutritious?

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I’m so excited to introduce y’all to Amanda Russell, a beautiful and talented trainer that has a fantastic YouTube channel with tons of great workouts and lifestyle advice.  You can also check out her website where you’ll find information ranging from beauty to fitness to relationships and everything in between.  Today she’s offered to write a great article about the differences between Greek yogurt (an obsession of mine) and regular yogurt.  Enjoy!

 

I LOVE Greek Yogurt! Yes, it’s definitely an acquired taste. If you’re like me your first impression was less than amicable BUT I have a few FAVORITE ways to eat it that have literally made Greek Yogurt one of my favorite foods!

 

Check out my Favorite 3 Ways To Eat Greek Yogurt!

 

But seriously, have you ever wondered, “What’s the difference between Greek yogurt and regular yogurt?” If so, you’re NOT alone! Greek yogurt has become all the rage, and it quickly had me wondering whether Greek yogurt was really more nutritious than regular yogurt? With 30% of Americans now eating Greek yogurt on a daily basis and all the opportunities to swap it into yummy recipes, I thought it worth investigating.

First Off: What IS IT?? Yogurt comes from milk that has had healthy bacteria added, causing it to ferment. During this process, yogurt thickens and takes on a slightly tangy taste. Yogurt is then strained through a cheesecloth, which allows the liquid whey part of milk to drain off. Regular yogurt is strained twice, while Greek yogurt is strained three times to remove more whey (leaving a thicker consistency).

While all yogurt provides numerous health benefits (including probiotics), the nutritional stats for Greek yogurt and regular yogurt do differ. Here’s how the two stack up:

 

PROTEIN – Greek yogurt has almost double the protein of regular yogurt. Eight ounces of Greek yogurt has about 20 grams of protein, versus about 11 grams  that regular yogurt provides . The high protein content can help dramatically with weight loss as it keeps you full longer!

 

And if it’s weight loss you’re after check out all these SUPER Short, Super Effective Equipment-less Workouts!

 

CARBS – Greek yogurt has fewer carbohydrates than regular yogurt.

 

CALCIUM – Regular yogurt actually wins this category, as it has about three times the calcium of Greek yogurt.

 

SODIUM- Greek yogurt has half the sodium of regular yogurt.

 

CALORIES– Plain, nonfat versions of Greek and regular yogurt have a similar calorie count per serving (but more bang for your buck with Greek).

 

TEXTURE – Greek yogurt is much thicker and creamier than regular yogurt.  If you aren’t into the taste at first, definitely check out the tasty ways I eat it!

 

COST – Unfortunately, you’ll likely spend twice the money on Greek yogurt. This is mainly due to the high demand, but Greek yogurt also costs more because the extra straining requires much more milk, so it’s a more concentrated source of protein.

Although most people snack on yogurt just the way it is, don’t underestimate its versatility. It’s great for many kinds of recipes (my favorite of Heather’s, the Strawberry Yogurt Cake)! And don’t forget to check out my Fav 3 Awesome Ways To Eat Yogurt!

 

Hope this helps! For more like this plus weekly workouts, tips and tricks, SUBSCRIBE to my channel Amanda Russel TV – it’s FREE, you don’t need to buy ANYTHING for the workouts, refreshing?? I think so, I’ve taken away as many obstacles for excuses as possible, so get to it!

 

Love,

Amanda

 

Amanda Russell is a top-rated fitness and lifestyle writer, professional keynote speaker, Olympic-trained athlete, celebrity fitness expert, model, spokeswoman, founder of The AR Program, and ONE OF THE INDUSTRY’S LEADING EXPERTS in fitness, wellness and change.  Amanda has her own professional online workout channel and talk-show and was named as Google’s ‘Next Top Fitness Personality in 2012’. Highlighted as “having the unique ability to truly engage with the audience and make you believe that transformation is possible and within reach – Amanda moves the audience to action”.

Amanda is a North Bay native who currently splits her time between New York City and Los Angeles.

Amanda can be found writing about life, fitness, wellness and change on her website: www.amanda-russell.com

To watch Amanda’s show, visit www.youtube.com/amandarussell and subscribe.

 

 

 

 

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Comments

  1. Aimee says

    March 23, 2013 at 2:12 am

    Actually, from the looks of it, it seems more likely that Amanda copied the info from the fitday site since hers is more concise/shorter…

    Reply
    • Heather says

      March 23, 2013 at 8:25 am

      Thank you Aimee!

      Reply
  2. Kevin Conwat says

    March 7, 2013 at 1:25 pm

    Looks like this site has copied your article almost word for word without giving credit.

    https://www.fitday.com/fitness-articles/fitness/yogurt-smackdown-greek-vs-regular.html#b

    Reply
    • Heather says

      March 7, 2013 at 1:37 pm

      Thanks Kevin – it’s actually a guest post on my site by Amanda Russell, but I will look into it. I really appreciate your help!

      Reply
  3. Miranda @ Biting Life says

    April 25, 2012 at 2:05 am

    Above, she talked about your recipe for Strawberry Yogurt Cake, but I couldn’t find it anywhere. Do you have the link to the recipe?

    Reply

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BECAUSE YOU ARE. Have a wonderful day friends!
Working on my #avoquados y’all! This protein smo Working on my #avoquados y’all! This protein smoothie has 40 grams of protein, lots of green goodness and tastes like a pineapple-vanilla dream!

- 1 cup water
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Blend and enjoy!
🥗 FAST FOOD! Real real: I hate when people are 🥗 FAST FOOD!

Real real: I hate when people are all, “you can cook food in the same time it takes to grab takeout.” That is not always true, and sometimes it’s just about not wanting to try. Effort is hard, amen?!

Today I’m thankful to have had the energy and want-to to cook something a little healthier and save a little money. That’s not always the case, but today it was and I’ll count it as a win!

In the bowl: 3/4 cup black beans, 1/4 cup corn, 2 big handfuls of spinach, and two eggs. Seasoned it all with salt, pepper, garlic and smoked paprika!

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Chocolate Peanut Butter Protein Oats! (AKA the thi Chocolate Peanut Butter Protein Oats! (AKA the thing I’ve been eating on repeat all week):

- 1/2 cup old fashioned rolled oats
- 1/2 cup water
- 1/2 cup milk of choice
- 2 tablespoons brewed coffee (optional)*
- 2 tablespoons powdered peanut butter
- 1 tablespoon cocoa powder
- 1 tablespoon ground flax seeds
- 1 serving unflavored collagen peptides
- Sweetener of choice
- 1 tablespoon chocolate chips

Heat the oats, water, milk and coffee in a small saucepan over medium heat. Cook until thickened to your liking (although keep in kind the flax seeds and cooling will thicken it even further). Remove from the heat and stir in the remaining ingredients except the chocolate chips; I like to use a whisk to make sure the collagen doesn’t clump. Pour in a bowl, sprinkle with the chocolate chips and enjoy!

*I love to add a little coffee to mine to help enhance the chocolate flavor, but you do you!
And sometimes this is what it means to “work fro And sometimes this is what it means to “work from home.” 😂
Mentioned this yesterday in the ol’ stories, but Mentioned this yesterday in the ol’ stories, but thought it was worth sharing here too. When it comes to how I plan out meals, I look for 3 things:

🥗Whole foods. Not like the store (that’s called Whole Paycheck, right?), but meaning foods that haven’t been minimally processed. Fresh veggies, lean protein sources, whole grains, etc. I do have a few processed things on hand (protein bars) just in case I’m in a place where I need something SUPER quick, but that’s it. 

🥗High fiber. There are so many reasons we should be getting in plenty of fiber (Google is your friend here guys), but if I’m being honest I just feel better when I’m getting plenty of it. Leaner, more regular, more satiated. The list goes on! Besides the obvious fresh produce, I also eat plenty of legumes, whole grains (rolled oats, farro, quinoa - even though it’s a seed), flax and chia seeds.

🥗Hit my protein goals. Again, an essential nutrient. I have composition goals, and for my muscles to recover from my hard workouts I have to make sure I’m getting in enough protein. For me this means chicken, fish, and the occasional beef or pork.

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It’s Friday, which means a myriad of things:

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It’s going to be a fabulous weekend y’all. What are you up to?!
#brinner to the rescue tonight! I could just kick #brinner to the rescue tonight! I could just kick myself for not showing y’all how orange these yolks were. 🍳 Eggs are one of the foods I spend a little more on because the flavor and nutrient density are worth it!
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