Yogurt vs Greek Yogurt for Weight Loss

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Yogurt is a versatile dairy product is packed with essential nutrients and probiotics that can help you achieve your weight loss goals.

But what sets yogurt apart from other similar foods? And how can you incorporate it into your diet to maximize its weight loss benefits?

In this blog, we’ll explore everything you need to know about yogurt, compare it to other popular foods, and offer tips on how to use it to reach your weight loss goals.

How is yogurt made?

Yogurt is typically made from milk that has been fermented by adding beneficial bacteria to it. The process of making yogurt generally involves the following steps:

1. Heat the milk: The first step in making yogurt is to heat the milk to around 82-85°C (180-185°F) to kill any harmful bacteria that may be present in the milk.
2. Cool the milk: After the milk is heated, it needs to be cooled down to around 43-46°C (110-115°F), which is the temperature range in which the beneficial bacteria can grow and ferment the milk.
3. Add starter culture: Once the milk has cooled to the appropriate temperature, a small amount of starter culture is added to it. The starter culture contains beneficial bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus, which will ferment the milk and turn it into yogurt.
4. Incubate the mixture: After the starter culture has been added, the milk and culture mixture is then incubated at a temperature of around 43-46°C (110-115°F) for several hours. During this time, the bacteria in the starter culture will multiply and ferment the milk, turning it into yogurt.
5. Cool and store: Once the yogurt has formed, it is cooled down and can be flavored or sweetened if desired. It is then typically stored in the refrigerator until ready to be consumed.

Cow milk is most commonly used to make yogurt, especially in North America, however other milks like goats milk and buffalo milk are used as well.

Plant-based yogurt

Plant-based yogurts, such as soy or almond yogurt, are made in a similar way to traditional dairy yogurt, but with a few key differences. Here is a general overview of how soy or almond yogurt is made:

1. Prepare the base: Soy or almond milk is used as the base for plant-based yogurt. The milk is usually pre-made and can be store-bought or made at home.
2. Heat and thicken the base: The milk is heated and a thickener, such as agar agar or cornstarch, is added to help give the yogurt a creamy texture.
3. Cool the mixture: The milk and thickener mixture is then cooled down to the appropriate temperature, usually around 43-46°C (110-115°F).
4. Add starter culture: Once the milk has cooled down, a starter culture of beneficial bacteria, such as Lactobacillus bulgaricus and Streptococcus thermophilus, is added to the mixture. The bacteria will ferment the milk and thicken it, creating the yogurt texture.
5. Incubate the mixture: The milk and culture mixture is then incubated at a specific temperature for several hours, allowing the bacteria to ferment the milk and turn it into yogurt.
6. Flavor and chill: Once the yogurt has formed, it can be flavored or sweetened with fruit, honey, or other ingredients. It is then typically chilled in the refrigerator until ready to eat.

The exact process of making plant-based yogurt can vary depending on the type of milk and starter culture used, as well as the desired consistency and flavor of the final product. Some brands may also use additional thickeners or emulsifiers to achieve a creamier texture.

Nutritional benefits

Yogurt is a popular dairy product that offers numerous nutritional benefits. Here are some of the key nutrients found in yogurt:

• Protein: Yogurt is a good source of high-quality protein, which is essential for building and repairing tissues in the body.
• Calcium: Yogurt is rich in calcium, a mineral that is essential for strong bones and teeth.
• Vitamin B12: Yogurt is a good source of vitamin B12, which is important for brain function and the production of red blood cells.
• Probiotics: Many types of yogurt contain live cultures of beneficial bacteria, known as probiotics, which can improve digestive health and boost the immune system.
• Vitamin D: Some types of yogurt are fortified with vitamin D, a nutrient that is important for bone health and immune function.
• Potassium: Yogurt is a good source of potassium, a mineral that helps regulate blood pressure and fluid balance in the body.
• Magnesium: Yogurt also contains magnesium, a mineral that is important for nerve and muscle function, as well as bone health.

Greek yogurt vs Regular yogurt

Now what about Greek yogurt? How does it compare to “regular” yogurt? Greek yogurt, which by the way is not actually made in Greece, is basically a concentrated version of yogurt.

It’s also made from fermenting cow’s milk, and is essentially just regular yogurt with most of its whey and liquids removed. The result is a more concentrated and thicker yogurt.

The increased concentration does increase the amount of protein, fat, and calories per cup of Greek yogurt.

However, the removal of whey and other liquids also decreases some of the nutritional content in Greek yogurt, making it contain less calcium, magnesium, and potassium than standard yogurt.

So is Greek yogurt better than regular yogurt? Not really. It depends what you’re looking for.

If you need more calcium, or need a lower calorie option, regular yogurt is the way to go.

If you want to absolutely maximize the amount of healthy protein and fat to help with appetite and manage hunger, then Greek yogurt may have the upper hand.

Yogurt vs other dairy

Yogurt is also a great low calorie option when compared to other dairy foods. Here is how yogurt stacks up against other dairy products:

Yogurt and probiotics

There seems to be two prevailing beliefs when some people think about yogurt:

1. Yogurt must be full of probiotics, which are like healthy bacteria.
2. Having this healthy bacteria in your gut should have beneficial effects on the body, such as improving metabolic and cardiovascular health.

But there are some caveats to both of these oversimplifications.

Firstly, not all yogurt products contain active probiotics. Some commercial yogurts pasturize their products to make them more shelf-stable at room temperature, however this kills any active probiotics that may be found in yogurt.

Usually these are found in yogurt products that don’t require refrigeration or have been heavily processed, so if a yogurt product is not in the refrigerated section, you might wanna pass on that one.

In Canada, to make the claim there are active probiotics inside, there must be at least 1 billion CFU’s in one serving of the yogurt product.

CFU stands for Colony Forming Unit, and basically means a single bacteria that is able to multiply itself and form a colony. So having 1 billion CFU’s means it has 1 billion bacteria that are able to form colonies.

Secondly, the actual benefits of probiotics depend heavily on the types of strains used, and the individual using it.

Strains in yogurt

The two strains of bacteria used to produce yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus.

Some yogurts use additional strains as well, but those two strains are almost always used to make yogurt from cow’s milk.

These two strains, while great for making yogurt, don’t seem to be very beneficial to human health, and most certainly won’t affect your weight, at least compared to other probiotic strains.

The most beneficial strains, or I should say the bacterial strains with the most evidence for health benefit, are not typically found in most yogurts.

Commercially manufactured yogurt doesn’t often contain any other probiotic or bacterial strains. So if a yogurt wanted to contain beneficial probiotics, they would need to purposely add it later on in production. Often if they’ve added it, they’re going to list it.

So you can look for yogurts that list any added probiotics strains to see if you’re getting additional probiotic benefits in your yogurt.

Just because something is a yogurt product, doesn’t necessarily mean it will have any beneficial probiotics inside.

So while yogurt does contain probiotics, if you’re looking to use probiotics for a particular purpose, like to help with gas or bloating, or potentially for weight loss, you’ll likely need to turn to a probiotic supplement to get specific probiotic strains at the correct doses, since yogurt often contains probiotics that are too general for clinical use, and the actual doses are all over the place.

Having yogurt for weight loss

At the end of the day, regular yogurt is a perfectly good, and highly nutritious food that has plenty of calcium, and also contains a decent amount of protein and fat, making it great for high protein diets. The protein and fat help manage hunger and keep you feeling fuller for longer.

It’s also quite high in calcium. Calcium is an important nutrient to have, as it helps with metabolism and supports fat loss. There are studies that suggest that calcium deficiencies may interfere with losing weight, and making sure that you have plenty of calcium on your diet will help to support your weight loss.

Keep in mind that if you already have sufficient calcium in your diet, supplementing additional calcium likely won’t result in more weight being lost.

Is yogurt keto?

It depends on the type of yogurt and the specific requirements of the individual’s keto diet. Regular yogurt may not be considered keto-friendly as it contains natural sugars, which can contribute to the daily carbohydrate limit of a keto diet. However, there are varieties of yogurt that are lower in carbohydrates and can be included in a keto diet in moderation.

Greek yogurt, for example, is often lower in carbohydrates and higher in protein compared to regular yogurt, making it a more keto-friendly option. Some brands also offer low-carb and high-fat yogurt varieties that are specifically marketed towards those following a keto diet.

Best yogurts to have

Aim for unflavoured, normal yogurt, or Greek yogurt if you prefer. There’s no need to go low-fat, and I’d avoid anything artificially sweetened or flavored if possible.

Flavor it yourself naturally with whole fruits, by adding things like fresh strawberries or blueberries. You could add some nuts and seeds to create a filling meal.

I always like to say that the decision to choose Greek yogurt versus regular yogurt is honestly not as important as simply choosing any yogurt that’s not full of additives, sugar, or starch.

Yogurts to avoid

Because yogurt is such a popular food, there are so many different brands and ways to flavor it and improve the texture and palatability. Many of these ways negatively impact the nutritional value of natural yogurt.

For example, lots of brands will add a bunch of sugar and flavouring to create so-called fruit flavoured yogurts.

Many sugar-free yogurts add artificial sweeteners to make it tastier and more palatable.

Some brands of Greek yogurt will add starch to create a thicker texture and make it seem more dense than regular yogurt.

Many non-fat yogurts remove all the milk fats, which honestly aren’t bad for you to begin with, and replace it with sweeteners and starch, which is probably worse for you if you’re trying to lose weight.

You’ll need to check the nutritional label and ingredients of the different brands of yogurt to see what they’re adding.

Yogurt/Greek yogurt recipe

If you want to avoid all the added sugars or starch, yogurt is easy to make yourself at home. Here’s a simple recipe for making yogurt at home using dairy milk:

Ingredients:

• 1 quart (4 cups) whole milk
• 2 tablespoons plain yogurt with live cultures (as a starter)

Instructions:

1. Heat the milk: Pour the milk into a medium saucepan and heat it over medium heat until it reaches 82-85°C (180-185°F). Stir frequently to prevent scorching.
2. Cool the milk: Once the milk reaches the desired temperature, remove it from the heat and let it cool to around 43-46°C (110-115°F).
3. Add the starter: In a small bowl, mix the 2 tablespoons of plain yogurt with a little bit of the warm milk to thin it out. Once mixed, add it back into the saucepan with the rest of the milk and stir well to distribute the yogurt starter evenly.
4. Incubate the mixture: Transfer the milk and yogurt mixture to a clean glass jar or yogurt maker, and cover it with a lid. Keep the jar at a constant temperature of 43-46°C (110-115°F) for 6 to 8 hours to allow the bacteria to ferment and thicken the milk into yogurt. You can use a yogurt maker, a slow cooker, a warm oven, or a heating pad to keep the temperature stable.
5. Strain the yogurt (for Greek yogurt): Include this step if you plan to make Greek yogurt. Otherwise, skip to the next step. Once the yogurt has reached the desired thickness, strain it using a cheesecloth or a coffee filter to remove the whey and create a thicker, creamier consistency. You can strain it for as little as 2 hours or as long as overnight, depending on how thick you want it.
6. Chill and store: Once the yogurt has reached the desired thickness and tanginess, refrigerate it for a few hours to stop the fermentation process and chill it. You can also strain the yogurt using a cheesecloth or a coffee filter for a thicker, creamier consistency.
7. Enjoy: Your homemade yogurt is now ready to eat! You can serve it plain or add your favorite toppings such as fruit, honey, granola, or nuts.

Learn more about

• Is Milk Good For Weight Loss?
• Which Probiotics are BEST for Weight Loss?
• What To Eat To Lose Belly Fat – Protein and Fat
• Other foods for weight loss

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  The Glycemic Index Diet: an overview
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