Many people don't realize that greek yogurt is actually a great source of protein, and much healthier alternative to regular brand name yogurts.
Greek yogurt is actually “strained yogurt.” This means the whey protein is removed in the straining process, thickening its texture and leaving only casein protein. As a result, it contains more protein per serving than regular yogurt. Dietary protein plays an important role in promoting new muscle growth. During cancer treatment, your body often needs extra calories and protein to help you maintain weight so you are able to heal as quickly as possible. Greek yogurt is a great option to meet your needs! This ingredient is a good source of calcium, which according to the American Cancer Society, can help reduce the risk of some types of cancer and can help avoid bone problems.
The big question is- nonfat (0%) or full-fat? The major difference between nonfat and full-fat Greek yogurt is the type of milk used during production. The nonfat is made with skim milk, and the full-fat is made with whole milk. Nutritionally, their fat content differs them from eachother. You may have heard low or nonfat dairy products are highly processed and loaded with extra sugar and additives, but often this isn’t true. It depends on what you’re buying! Their amounts of carbohydrates and sugar are usually very similar. As always, reading the labels is important. Whether you choose nonfat or full-fat Greek yogurt may depend on how much protein and calcium you receive from other foods. If you need more of these nutrients in your diet or if you are trying to maintain or lose weight, nonfat is the better option. It has fewer calories but still plenty of protein, vitamins, and minerals. If you are trying to gain weight or add fat to your diet, full-fat is probably the better option for you.
Cook For Your Life provides plenty of recipes including Greek yogurt! It is an excellent substitute for high fat items, such as sour cream. It can be an ingredient in soups or on top of baked potatoes. Check out our soup recipes that include Greek yogurt, such as our Vegetarian Borscht . It can also replace dips, dressings, milk and mayonnaise. Our Carmelized Onion Dip and our Chicken Salad use Greek yogurt.
This great source of added protein works as a spread or topping, as an ingredient in smoothies, and as a great side- especially at breakfast time! If you’re using non-fat, top it with some fruit, flaxseed meal, or chia seeds. Last but not least, Greek yogurt is easy to include in baking. This can include dinners or desserts! Check out our Yogurt Whole Wheat Biscuits and Eggplant and Quinoa Bake.
By Jackie Hiester