December 1, 2024, 3:18 pm | Read time: 6 minutes
Greek yogurt is becoming increasingly popular in Germany, and alongside natural yogurt, it is becoming more and more common on the breakfast table. But what is actually so special about yogurt made in Greece? FITBOOK took a closer look at the special production process, the nutritional values, and the health factors of Greek yogurt. The most interesting question was whether the Greek equivalent is actually suitable as a superfood for athletes and the health-conscious.
Yogurt is one of the most popular dairy products of all, especially because natural yogurt, refined with fruit, oat flakes, and other ingredients if desired, is often served as a healthy snack or for breakfast. So it’s no wonder that health-conscious foodies are also interested in the Greek equivalent, which is often offered in traditional blue and white packaging: typically Greek!
Overview
What is Greek yogurt?
Yogurt produced in Greece and labeled “Greek yogurt” differs from conventional yogurt in its production process. This not only changes the characteristic flavor but also the consistency and nutritional values.
In a nutshell, Greek yogurt is a strained yogurt that has been separated from the liquid (whey) and has a thicker consistency.
How is Greek yogurt made?
The traditional production process for original Greek yogurt is characterized by the maturation time. The latter is due to the extensive draining of the whey. This is why it is also known as “drained yogurt,” which is thicker due to the lower liquid content.
Making Greek yogurt
- Heating the milk
- Addition of lactic acid bacteria (more than in conventional yoghurt)
- Curdling the milk
- Intensive draining of the whey (ten to 20 hours)
Note: Yogurt not produced in Greece may only be marketed as “Greek-style yogurt.” These products often differ from the original due to a lower milk content during production and varying nutritional values.
Nutritional and physiological facts
As a fermented food, Greek yogurt, often hailed as a superfood, indeed offers several health benefits, including an extra dose of probiotics that can positively affect the intestinal flora—the central hub of our natural immune defenses.
“Immune boost”
For optimal benefits from its probiotic cultures, it’s recommended to consume a small serving of about 100 grams daily.
Micronutrients
Additionally, it contains significant amounts of calcium, which plays a crucial role in bone health due to its involvement in bone mineralization. Other micronutrients, such as B vitamins, are also present in significant quantities.
However, a look at the nutrient spectrum of conventional natural yogurt shows that these valuable ingredients are also contained in conventional yogurt! However, Greek yogurt has the edge in terms of probiotic and protein content.
Nutritional values: Natural yogurt versus Greek yogurt
The different nutritional values of Greek yogurt are due to the long draining process. This process means that more milk is needed per 100 grams of finished yogurt. In direct comparison with low-fat yogurt and whole milk yogurt, Greek yogurt is correspondingly higher in calories.
The higher energy content is mainly due to the higher fat content of ten percent, but also to the extra protein.
Note: Since “Greek-style yogurt” is often made with less milk, it typically contains less protein (about 2.5 to 4 grams per 100 grams of yogurt) and only seven to ten percent fat.
Nutritional values of yogurt in comparison
What does Greek yogurt taste like?
Greek yogurt has a sour taste from the probiotic cultures, similar to conventional yogurt. However, as more lactic acid bacteria are added, the acidity is slightly higher.
Greek yogurt is known for its thicker and especially creamy consistency. The consistency results from its lower liquid content and higher fat content.
Who is Greek yogurt (not) suitable for?
Greek yogurt is suitable for anyone who wants a particularly thick, creamy yogurt with a pronounced sour note. However, due to its higher calorie and fat content, conventional yogurt with 1.5 percent fat is the better choice for people who eat yogurt frequently and have a few too many kilograms on their hips.
While Greek yogurt is promoted as an ideal food for athletes because of its protein content, low-fat quark actually contains much more protein and virtually no fat.
Is Greek yogurt useful in a diet?
If you’re overweight and looking to lose weight, you should opt for low-fat yogurt as a base for desserts, herb dips, and similar dishes. It makes even more sense to use low-fat quark. The reason is due to the high protein content of quark, which has 10 percent fat (lean level) and is intensely filling. For a creamy consistency, low-fat quark can simply be mixed with carbonated water and enjoyed with fresh fruit – or savory with fresh herbs.
What about illnesses?
Low-fat yogurt is better than Greek yogurt for diseases that are often associated with overweight and obesity – for example, arteriosclerosis, hypertension (high blood pressure), diabetes, or elevated cholesterol and blood lipid levels. When buying Greek yogurt, it is particularly important to ensure that it is not sweetened or enriched with a sugary fruit preparation with flavorings or colorings.
What is Greek yogurt used for?
Ultimately, Greek yogurt can be used just like conventional natural yogurt – primarily when a thicker consistency is desired. Greek yogurt is particularly popular as a breakfast ingredient for bowls with berries, wholegrain flakes, and nuts.
Recipe inspiration:
- Yoghurt with blueberries, grated apple, chopped walnuts and a drizzle of honey for breakfast
- Good morning shake with bourbon vanilla, cinnamon, raspberries, soluble rolled oats and freshly squeezed orange juice
- Yoghurt and herb dip with green spelt patties or jacket potatoes with salad
- Frozen yoghurt with strawberries and cocoa nibs
- Protein shake with water or buttermilk and vanilla protein powder
- Yoghurt and lemon dressing for crunchy salads like iceberg
Diet tip: Although Greek yogurt, as described above, is less suitable for overweight people due to its higher energy content – at least if eaten frequently – it can be used to refine soups and sauces. The reason is that replacing sour cream or crème fraîche with Greek yogurt saves fat and calories.
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Caution: High-protein Greek yogurt from the USA
In the USA, yogurt with a particularly high protein content and thicker consistency is labeled and sold as “Greek yogurt.” As a result, some people in Europe also consider Greek yogurt to be particularly high in protein. However, the American “Greek yogurt” only has something to do with the original in sensory terms, as it also has a creamy, firm texture.
However, the nutritional values are quite different. “Greek yogurt” from the USA contains significantly more protein and less fat than authentic Greek yogurt!