I am trying to lose weight. I’m wondering if it’s better to consume plain natural yoghurt or maybe the Greek type?
Natural yoghurt contains significant amounts of calcium, is easily digestible and has a beneficial effect on the bacterial flora of our digestive tract. This is due to the Lactobacillus bacteria contained in yoghurt, which renew the intestinal microflora and help to reduce flatulence. They stimulate the body’s defence system and form a natural barrier against harmful bacteria.
Natural yoghurt is recommended during antibiotic treatment, during which we destroy the bacterial flora in the intestines. It is therefore recommended to increase the intake of yoghurt before, during and after antibiotic treatment in order to strengthen the intestinal bacterial flora. Studies also show that natural yoghurt improves intestinal peristalsis, preventing constipation, and diarrhoea and reducing the risk of colon cancer.
Natural yoghurt is easier to digest than milk. Many people suffering from lactose intolerance can consume natural yoghurt because, during production, microorganisms break down lactose into simple sugars, making yoghurt more digestible than milk.
Natural yoghurt also contains a considerable amount of protein, with 4.3g per 100g. Unfortunately, the disadvantage here is the relatively high amount of carbohydrates, of which there are 6.2g in an indicated serving.
Natural yoghurt is also a rich source of vitamin A and B and other minerals such as phosphorus, iodine, potassium and zinc.
The composition of Greek yoghurt does not differ too much from that of natural yoghurt. The technological process of its creation is different. In both cases, the raw material is cow’s milk, to which beneficial bacteria are added, causing fermentation. Greek yoghurt undergoes a long process of draining the whey, which gives it its character.
Greek yoghurt has a lower carbohydrate content than natural yoghurt. In a 100g serving, we have 5.1g of them. Most Greek yoghurts contain on average 2 times more protein than natural yoghurts. This is due to their production technology. Unfortunately, you will not find an unambiguously estimated amount of protein for this product, as there are currently no regulations on the composition of these yoghurts, which gives manufacturers a wide margin of manoeuvre. So before you buy a product, read its composition and avoid those with a high content of enhancers. What definitely distinguishes Greek yoghurt from natural yoghurt is the higher fat content. Therefore, it is advisable to consume it in moderation, which does not mean, of course, that it has to be completely eliminated from your diet.
Compared to natural yoghurt, Greek yoghurt contains less calcium. However, do not panic because a well-balanced diet should provide you with an adequate amount of this element. Good sources of calcium include almonds, sesame, Brazil nuts, flaxseed, and green leafy vegetables, among others.
To return to your question, it would definitely be better to reach for natural yoghurt more often, which does not mean that you should give up eating Greek yoghurt completely. Just remember to keep it in moderation.