If there is no known allergy with dairy products, the Nutritionhelp diet plan may include some low-lactose dairy products. In particular, natural unsweetened yogurt might be used, if it does not cause a sensitivity reaction or digestive discomfort.
There are three main reasons why we have to be careful with dairy produce – 1, it contains lactose – milk sugar, 2, it contains casein – milk protein, and 3, it can increase mucus production for some individuals.
The milk sugar, lactose, can of course encourage intestinal yeast, so is best kept at a very low level. The benefit of natural yogurt is that during the culture process, the amount of lactose is reduced. Combined with the fact that natural yogurt contains beneficial strains of bacteria, this food can be a helpful addition to the diet.
However, milk also contains a protein called casein, and this remains in natural yogurt. Therefore, even though the lactose content may be low, the casein may cause a problem with digestion for some sensitive individuals. Symptoms such as diarrhoea, bloating and abdominal cramps are common, but some can also experience joint pain or fatigue. Initially it may not be clear what is causing these problems, so I may suggest a period without yogurt, to monitor any change in symptoms.
Some clients may be able to comfortably digest natural yogurt, but if they have a problem with recurring sinusitis, post nasal drip, or constant catarrh, they may find symptoms decrease when avoiding all dairy, including natural yogurt.
If you take into account that dairy might also increase symptoms of eczema and asthma, there are many reasons why it can be helpful to avoid milk products. Thankfully there has never been more ‘dairy’ alternatives, making it easier to find a ‘milk’ substitute that can be tolerated for each client.
For those who can tolerate yogurt, it can be a helpful food to include in the diet. Use creamy Greek yogurt as an alternative to mayonnaise, with added chives as a salad dressing, topped with seeds for an easy breakfast, as a nutritious topping for pancakes made with whole grain flours, or combined with my sugar-free granola (see recipe next week!). Try it as an alternative to ice-cream sprinkled with ground vanilla pod.
A question I am frequently asked is whether natural Greek-style yogurt can be used. An article by Helen West at Authority Nutrition helpfully covers this very question. In actual fact, the process of straining natural yogurt, to produce the thicker, creamier Greek yogurt, further reduces the lactose content, making Greek-style yogurt a better option for those on an anti-candida diet. Here is an excerpt from her article:
What Is Greek Yogurt?
Greek or Greek-style yogurt has been strained to remove the whey.
Whey is the watery part of milk. It’s visible once the milk curdles, or separates into liquid and solid parts.
To remove the whey and make Greek yogurt, regular yogurt is suspended over a bowl in a piece of fabric and allowed to rest.
It’s left for a few hours, so that the liquid whey drips through the fabric, leaving behind a thick and creamy Greek yogurt.
Despite being much thicker and richer (due to containing less liquid), it tastes very similar to regular yogurt.
In some countries, such as the UK, Greek yogurt is often called Greek-style yogurt.
This is because food labeling laws in these countries don’t allow products to be labeled as Greek unless they were made in Greece.
Summary: Greek yogurt has been strained to remove the liquid whey. It tastes like regular yogurt, but it has a thicker, creamier taste and texture.
What’s the Difference Between Greek and Regular Yogurt?
The whey that’s strained off when making Greek yogurt contains a lot of milk sugar (lactose).
Thus, the straining process not only changes the texture, but also some of the nutritional properties.
The chart below shows the nutritional breakdown of 3.5 ounces (100 grams) of Greek yogurt compared to the same amount of regular yogurt:
Greek yogurt Regular yogurt Calories 97 61 Carbs 3 grams 5 grams Fat 5 grams 3 grams Protein 9 grams 3 grams Sodium 47 mg 46 mg Vitamin A 4% of the RDI 3% of the RDI Calcium 10% of the RDI 12% of the RDI Vitamin B12 13% of the RDI 15% of the RDI Summary: Greek yogurt is higher in protein, fat and calories than regular yogurt. It’s also lower in carbs and slightly lower in calcium.
Benefits of Greek Yogurt
Greek yogurt is highly nutritious and may offer some great health benefits. Below are five awesome reasons to add it to your diet.
1. It’s Higher in Protein
Greek yogurt contains 9 grams of protein per 3.5 ounces (100 grams), which is three times the amount found in the same amount of regular yogurt.
Eating enough protein has been linked to many health benefits, including improved body composition, increased metabolic rate and reduced hunger.
In fact, including a source of protein at meals and snacks has been shown to help you feel fuller for longer, which could help you eat fewer calories.
This means that Greek yogurt could be beneficial for people who want to eat more protein, especially if they are trying to lose weight.
2. It’s Lower in Carbs
Greek yogurt is made by removing the whey, which contains some lactose, or milk sugar.
Therefore, gram for gram, it’s lower in carbs.
This can be useful for people who are trying to limit their lactose consumption or follow a lower-carb diet.
However, if you are trying to eat less sugar, be aware that some flavoured Greek yogurts can contain added sugar.
3. It’s Good for Your Gut and Your Health
Like regular yogurt, Greek yogurt can contain good bacteria that may benefit your health, particularly your digestive health.
These good bacteria are also known as probiotics, and they work by changing the balance of bacteria in your gut.
A better balance of gut bacteria has been linked to improved digestion, enhanced immune function and a reduced risk of many diseases, including obesity .
To verify that your Greek yogurt contains probiotics, make sure the label says “contains live and active cultures.”
4. It’s a Source of Vitamin B12
Like regular yogurt, Greek yogurt is a source of vitamin B12.
Vitamin B12 is an essential nutrient that you need to get from your diet.
It’s involved in many important functions in your body, including red blood cell production and the proper function of your nervous system and brain .
Dairy products like yogurt can be an important source of vitamin B12, especially for vegetarians, who eat dairy.
5. It Contains Less Lactose
Lactose is the main sugar found in milk. Some people have a condition called lactose intolerance, which is characterised by the inability to digest lactose well.
Most people with this problem can tolerate small amounts of lactose in their diet.
However, eating too much lactose can result in unpleasant digestive symptoms, such as bloating, gas and pain.
Given that the process of making Greek yogurt may remove most of its lactose-containing whey, it can be a better choice for people with lactose intolerance.
Summary: Greek yogurt is high in protein and vitamin B12, yet low in sugar and lactose. It may also promote a healthy digestive system.
Are All Greek Yogurts the Same?
Like regular yogurt, not all Greek yogurts are the same. This is because different processing methods and added ingredients can change the nutritional profile.
They May Contain Additional Ingredients
One of the key features of Greek yogurt is its thick and creamy texture.
This is usually achieved by straining yogurt and slowly draining off the whey. This process can take around four hours.
Some manufacturers shorten the processing time by adding thickeners, such as whey protein powder or starch. This can result in a product that contains additional ingredients, such as whey concentrates and modified corn starch.
Additionally, some Greek yogurts contain added flavorings, which may increase their sugar content.
The Lactose Content
While differences in production methods won’t affect the protein and fat contents of the final product, they could affect the lactose content.
Greek yogurt made the traditional way has been strained for a long period of time and is naturally low in lactose.
However, those that have added thickeners often haven’t been strained as long.
This means that they contain more of the lactose-containing whey, which could make them more likely to cause a problem in people with lactose intolerance.
If you’re worried about the lactose content, choose a lactose-free brand or look for Greek yogurts that only list milk and live cultures as the ingredients.
Summary: Greek yogurts can vary in their manufacturing process, ingredients and nutritional value. To be sure of the contents, check the label.
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