Processed food can make us fat, but it may have effects that are more profound, including the disruption of facial geometry.
Which is Healthier, Greek Yogurt or Regular Yogurt?
Table of Contents
- Which of the common brands have the healthiest Greek-styleand regular style Yogurts?
- What’s the difference between Greek and regular yogurt?
- Is Greek yogurt healthy?
- What makes Greek yogurt healthy?
- The healthiest yogurts can only come from grass-fed cows!
- So should I buy Greek or regular yogurt?
- Should I avoid flavored yogurts?
- What about fat percentages?
- What’s the best way to enjoy unflavored yogurt?
4 Minute Read
This article answers the following questions:
- What is the difference between Greek yogurt and regular?
- What kind of Greek yogurt is best?
- Should you avoid flavored yogurts?
- What about fat percentages?
Which of the common brands have the healthiest Greek-style
and regular style Yogurts?
Many people who didn’t think they like yogurt really like Greek yogurt because it’s is thicker, creamier, and less sour than regular yogurt. But is it as good for you as regular yogurt? The answer may surprise you!
What’s the difference between Greek and regular yogurt?
How it’s made:
All dairy-based yogurt, both Greek and regular, is made from cow’s milk that has been fermented by beneficial bacteria and the bacterial action thickens the milk into yogurt. The difference is that after the first fermentation, Greek yogurt is ‘strained’ though a cheesecloth-like material so that more of the liquid whey is removed from Greek yogurt than regular yogurt. When making regular yogurt, there is no straining and all the sour tasting whey remains in the final product. The straining or lack of straining accounts for the flavor and the nutritional differences.
Greek yogurt has more protein, less acid and fewer minerals
Whey strained away during the making of Greek yogurt is high in the acids produced during the fermentation of milk. It’s also high in minerals. With less whey and relatively more of the solid materials that are high in protein, Greek yogurt is not only thicker, it’s higher in protein and less sour tasting than regular yogurt. It’s a little bit like cheese that way.
This article is continued below...(scroll down)
It helped. I feel great.
"It’s helped. I feel great."
NBA baskeball player
This has been life changing
"Let me tell you this has been life-changing. I have all of her books, in audible and ebooks! I have gotten rid of all the hateful 8 oils. I have trained my body to eat its own previously toxic body fat. Download that pod it's a game changer!"
Broadcaster / The Megyn Kelly Show
Deep Nutrition changed my life.
Fox News Primetime host
Saved my life
I would like to thank you for literally saving my life. Back in February, I had to be hospitalized while on vacation in Phoenix with an A1C of 11% and had to start taking 2 types of insulin and 2 other meds. I read the Fatburn Fix in April, and followed the program to a tee, and I’m down by 15 pounds, 6.8 A1C, and only one once weekly diabetes medicine. Prior to reading the book, it was almost impossible for me to lose weight as a diabetic.
I feel free
For the last month, I have really been reading all labels on everything. I have completely remove those 8 oils you talk about. I must tell you, I feel great! I have more energy and I am now 197 lbs (have always been around 205 to 210lbs). I eat potatoes with real butter, grass fed steak, pasta with the right toppings. I eat everything! I seem to crave less sugar. I love it!
I feel so much better
I had terrible aches and pains everywhere in my body, my hands, shoulders and knees. I feel so much better and the way I feel is motivating me every day! Thank you
Mike Deb Wootan Burcin
Better than ever
I am an anesthesiologist in Orlando and a huge fan of both of your books! I have been incorporating your principles for the last 10 months and feel that my health is better than ever.
Marnie Robinson, MD
My allergies disappeared
The biggest difference for me (and a surprising one) is that my allergies have almost completely disappeared! This is a big deal for me, because I’ve had allergies most of my life and they have often affected what I do which is a teaching music in [a public school district]. In general, I feel much better and have more consistent energy throughout the day.
Heart Palpitations have Stopped
I’ve lost 20+ pounds (also fasting 16-24 hours daily) and haven’t had palpitations except for one occasion — I had a mini bag of Fritos for the first time in July. And, I feel better now on a daily basis than I ever did all through college.
Deep Nutrition and Fatburn Fix reader
I’ve lost over 50 pounds
I’ve lost over 50 pounds. I’m 56 years old. Cutting processed food and unhealthy fats from my diet was one of the first things I did on my health recovery journey...I went cold turkey off the bad oils. Emptied my pantry into the trash and just started eating real food
Mitzi Wilkinson Champion
Knowledge I didn’t know I needed
Your Fatburn Fix book is amazing, my friend. Thank you! I’m an Functional Nutritional Therapy Practitioner and I know my stuff. This is the extra layer of knowledge I didn’t know I needed. Well done!
Fatburn Fix reader
Lost a solid 20 lbs and my bloodwork is great
I have lost a solid 20 lbs and my bloodwork (after 3 months of eating your way) was even better! I was metabolically healthy (per your book) before I read your book, but barely. Lowering my weight, sealed the deal! I have been talking about you and your book to anyone who will listen...Thank you for all you’ve done and what you continue to do! You are changing lives for the better!
FatBurn Fix reader
Lost 20 lbs I could never shed
I love your Fatburn Fix! Has helped me so so much! I have had the dreaded weight all my life - 20 or so pounds I could never shed. I have lost that now. I only eat 2 meals a day lunch and dinner with a glass of milk or cappuccino around 4 to hold me over. No snacking and not bad oils. It has been the key to unlocking my fatburn. I work out in the am and believe I am burning fat for energy not from food!
I feel great
My waist is four inches smaller. I feel great and many of the minor aches and pains that I had (knees and lower back) are gone. Also, my muscle tone is amazing, even though I have not increased my workout routine.
Completed Dr Cate's online course
The go-to for strength and conditioning coaches
Whenever I advise my clients about eating to perform I go straight to what I have learned from Dr. Cate. Her book Deep Nutrition has become the go-to for strength and conditioning coaches across the country.
Major League Baseball Agent with WME Sports
Dismantles the lie
Dr. Cate dismantles the lie that seed oils are healthy, which may the biggest lie about nutrition and health because it’s so insidious.
Ken D Berry, MD
Author of Lies My Doctor Told Me
She knows the chemistry
Dr. Cate alerts us to the harms of seed oils and she’s convincing because she knows the chemistry better than anyone.
Dr. Drew Pinskey, MD
Globally recognized internal medicine and addiction medicine specialist, media personality, LoveLine Host, and New York Times bestselling author
No one is better at communicating nutritional truth
Dr. Cate has had the single greatest impact on how we talk to people about fueling for both performance or durability. While we all are a little unique, the foundational principles of human nutrition are immutable. If you are looking to create a more durable, resilient body, no one is better at communicating nutritional truth than Dr. Cate.
Dr. Kelly Starrett
Physiotherapist coach and New York Times and Wall Street Journal bestselling author
Highly recommend The Fatburn Fix
Dr. Shanahan has had a significant impact on my practice of medicine. I am known as a Low Carb Doctor, but I never really appreciated the negative effects of processed seed oils on the health of my patients. I highly recommend The Fatburn Fix to my patients and have a loaner copy in my waiting room. It is amazing how quickly blood sugars and overall health improves with cutting seed oils. It is not just about the carbs!
Dr. Brian Lenkzes, MD
CEO of LowCarbMD San Diego, co-host of Low Carb MD Podcast and host of Life's Best Medicine Podcast
Respected in the sports world
Dr. Cate reordered my diet when I was with the L.A. Lakers, and the benefits, for me personally, were felt immediately and have served me to this day. I’ve come to take real food so seriously I started a small family farm. I know of no M.D./nutritionist more respected in the sports world than Dr. Cate Shanahan.
Brought seed oil issue front and center
Cate brought the seed oil issue front and center. Healthy fats matter. So much so that I created an entire product line to swap out bad fats with good.
Founding Father of the Primal/Paleo Movement
Optimal health starts with food
If you want to understand how optimal health starts with food, start with Dr. Cate. Her book Deep Nutrition leaves you with an appreciation of the profound relationship between our genes and the planet, inspiring us to be good shepherds of both.
Attribution author of The Whole 30
Helped me with endurance
Deep Nutrition really helped me with endurance. I started to feel better as a player. I was able to run more, I was able to be more active …and I just decided to keep going with it to this day.
Silver bullet for me
Dr Cate’s teachings helped me lose 60 pounds like it was nothing. It was like a silver bullet for me.
Paul Grewal, MD
Dr Grewal Internal Medicine, MD, author of Genius Foods
Radically improve your health…
Dr. Shanahan has provided a solid reference that deserves a place in the library of anyone who is seriously interested in nutrition. Her perspective on the vital role that healthy fat has in our diet is novel and, if implemented, can radically improve your health.
Dr. Joseph Mercola
Author of Fat for Fuel and Founder of Mercola.com
Pull up a chair…
I have based my work on the idea that getting the right kinds of healthy fats into your body and avoiding the worst fats is essential to optimal health. I've interviewed dozens of the world's top experts about this, and I know of no one who speaks more eloquently on this topic than Dr Cate. If she’s talking fats, pull up a chair. Take notes.
Author of the Bulletproof Diet
The key to unlocking my fatburn
I love your Fatburn Fix! Has helped me so so much! I have had the dreaded weight all my life - 20 or so pounds I could never shed. I have lost that now. I only eat 2 meals a day lunch and dinner with a glass of milk or cappuccino around 4 to hold me over. No snacking and not bad oils. It has been the key to unlocking my fatburn.
Saved my life
I would like to thank you for literally saving my life. Back in February, I had to be hospitalized while on vacation in Phoenix with an A1C of 11% and had to start taking 2 types of insulin and 2 other meds. I read the Fatburn Fix in April, and followed the program to a tee, and I’m down by 15 pounds, 6.8 A1C, and only one once weekly diabetes medicine.
> Tears of joy
I'm crying tears of joy and appreciation for all you've done for me and my health! Without Deep Nutrition and Fatburn Fix, I would literally still be in the vicious cycle I'd been fighting all my life! In a nutshell - I am no longer a compulsive overeating addict suffering under the crushing 'thumb' of all food and alcohol.
Because the liquid whey that’s strained out of Greek yogurt is high in minerals and certain vitamins, Greek yogurt is lower in minerals and some of the vitamins (see chart).
What about probiotics?
Both kinds of yogurts are great source of good bacteria that may live on in your gut and help protect you from pathogens, and a good source of food for good bacteria, called prebiotics, that the bacteria in the yogurt make to feed the next generation of their little bacteria babies.
Is Greek yogurt healthy?
Yes, unless it’s got tons of added sugar.
What makes Greek yogurt healthy?
The same thing that makes regular yogurt healthy. First of all, yogurt is a traditional food and the importance of yogurt to human nutrition is evidenced by the many variations of yogurt people on multiple continents traditionally produce.
Secondly, it’s an animal product and in general animals bioconcentrate nutrients for us, so animal-based foods have the potential to be far more nutritious than your average fruit or vegetable. But not all yogurt is created equal because not all cows live equally well.
The healthiest yogurts can only come from grass-fed cows!
Most dairy products available in US grocery stores come from cows that were kept indoors, and fed corn and soy, which makes the cows sickly and their milk less nutritious. Treating cows well by allowing them to live on grass and walk in the sunshine vastly improves the nutritional value of milk (and cheese, butter, etc.). For example, grass based dairy products contain far more vitamin K2, A, and omega-3 fatty acids.
If you’ve read Deep Nutrition, you know I believe animals have a right to humane treatment, just like people do. So I talk a lot about how animals are fed and cared for whenever I discuss questions touching on animal products. I encourage folks to learn about the injustices suffered by conventional dairy cows and to support farmers who treat their cows better.
Supporting farmers who do it right is good for you and the planet.
So should I buy Greek or regular yogurt?
Given equal quality, the answer to this question is whichever style of yogurt you like better because you won’t need to add tons of sugar to make it enjoyable. I recommend buying unflavored yogurt that you can dress up into a little yogurt parfait with your favorite, low- or no added sugar jelly, granola (without seed oils), nuts (raw or sprouted are best), cacao nibs, etc.
Should I avoid flavored yogurts?
‘Flavored’ yogurts should really be called ‘sugar sweetened yogurts,’ since they often contain more sugar than a candy bar. Adding sugar during the fermentation may weaken the good bacteria and the ability of the bacteria to make their own pre-biotics, so I recommend getting unflavored yogurt and adding your own flavoring agents—it will save you money and be tastier and healthier.
I get this question a lot: What about vanilla? But yes vanilla is sweetened, too, with tons of sugar. Keep in mind that vanilla yogurt is not plain yogurt.
What about fat percentages?
I advise against low-fat dairy products because they’re higher in sugar and without fats, many vitamins are also missing, especially vitamins A and K.
It’s almost impossible to find flavored yogurt with any fat in it, most flavored yogurts are fat-free.
Dairy fat is one of the healthiest kinds of fats there is. The dairy fats in yogurt are a very healthy source of energy, in spite of what the American Heart Association wants you to believe. The AHA is an evil organization and should be held accountable for crimes against humanity. You want all the dairy fat you can get, so the higher the fat percentage, the better.
What’s the best way to enjoy unflavored yogurt?
Dress it up with your favorite, nuts, seeds, jelly, and a splash of vanilla. I also top mine with hemp hearts, unsweetened coconut flakes, cacao nibs, and occasionally cinnamon and/or fennel.
One of the best combinations ever is a combination of Brad’s Macadamia Masterpiece and pumpkin butter. Taste’s like pumpkin cheesecake! I eat it as a dessert.
So bottom line, Greek and regular yogurt have slightly different nutritional profiles and both can be healthy when you get a good brand. My two favorite brands are featured in the image at the top of this post.
This Post Has 14 Comments
Dear Dr. Cate,
Firs of all Thank You for your educational e-mails which definitely contain life improving information!
The reason I decided to write to you is because of an irregularity I found in your last e-mail. I am not offended 🙂 too many are offended these days, but I felt like I should suggest a clarification.
In your last e-mail, in the World of Yogurts table there is a list named Country/island or region of origin. In this list I found it awkward to see Balkans and Balkan mountains but not Bulgaria specified as a country. Balkan mountains is a 557 km. range that runs throughout the whole country of Bulgaria and only small part of it runs in neighboring Serbia (part of former Yugoslavia). Please see picture attached. On the top of this geography fact I want to add that Yogurt is produced using a culture of Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus bacteria. Lactobacillus delbrueckii subsp. bulgaricus was first identified in 1905 by Stamen Grigorov, who named it Bacillus bulgaricus. And Stamen Gigov Grigorov ( Bulgarian: ?????? ????? ????????; 27 October 1878 – 27 October 1945) was a prominent Bulgarian physician and microbiologist. My point is that if a Bulgarian national discovered the Lactobacillus bulgaricus bacillus, used in the making of yogurt, at least in the table of origins instead of Balkans and Balkan mountains there could be the name of Bulgaria, from where Yogurt originated.
No hard feelings whatsoever 🙂 Just a clarification.
Hi John, in the interest of time, do you have a specific question on the article?
Is that an exact quote from one of my books? It doesn’t seem right. I actually do recommend olive oil on my website and in all my books.
They don’t get absorbed very much if at all. Still, they’re best avoided in my opinion for the sake of your skin.
In his book, Colin Campbell completely misrepresents a study where rats with liver failure from hepatitis C were fed processed soy protein or processed milk protein called casein.
Processed proteins are not good for anyone and animals with liver failure have a very hard time metabolizing certain amino acids.
Hello: I noticed you did not comment on unflavored non fat greek yogurt like Fage that I usually buy. But… after reading your books I have switched to full fat non flavored yogurt.
I’ve noticed that a lot of skincare products such as lotions, creams, lip balms, etc contain some bad oils. Specifically sunflower seed oil and hydrogenated vegetable oil. Obviously you wouldn’t eat these, but do they have the same toxic effect in your bloodstream when absorbed through your skin?
I often come across the claim that extra virgin olive oil (EEVOO) is bad for high temperature cooking due to its lower smoke point.
However there is also research claiming that “EVOO has demonstrated to be the most stable
oil when heated, followed closely by coconut oil and other virgin oils such as avocado and high oleic acid seed oils.” (https://actascientific.com/…
There even seems to be evidence that EVOO is stable in deep frying conditions.
In your book however, Dr. Cate recommends “The best chefs use saturated oils and fats rich in saturated fatty acids for high-heat cooking. Whenever using ingredients high in poly- or monounstaturated fats, they watch their dishes closely, stirring constantly and ensuring the more delicate fats, like olive oil, never smoke. So follow their lead: saturated fat for high heat. And use other quality, antioxidant-rich oils for moderate heat, but take care to keep these relatively delicate oils from smoking.” (FAQ section)
How come that research seems to suggest olive oil is good for high heat cooking while your book does the opposite?
As an ex vegan, i just started consuming dairy products, but i was told that casein in dairy products turns cancer on, is this true, whats your opinions about this?. Ive already started eating full fat grass fed dairy and some raw and fermented and i feel absolutely great, but i can’t help but think about the whole casein causing cancer dogma in the vegan community. Thanks
Hi Doc! Off topic but I trust your opinion: Is the information about lipids in this article sound? https://sciencebasedmedicin…
i’m so lucky to live in France. Of course we have more and more grain-fed cattle. But we have still many pasture lands (thanks to mountains). And our labelled cheeses cannot be produced with grain-fed milk. Grass-fed raw milk is required for many of our cheeses. Highest saturated fat ratio i have seen is 77% (23 for 30).
Raw milk cannot be found easily, but is allowed.
I’ll try to find grass-fed yogurts, thank for this article :p
My favorite was Organic Valley Grass Milk plain whole milk yogurt. I can’t find it anymore. It’s very hard to find plain yogurt. There are plenty options for sweetened varieties. I travel an extra 10 to 12 miles t a specialty store just to buy yogurt. My local stores have poor options. That’s such a shame. I live in a major metropolitan area.
Loved your article on yogurt. Now, I need to concentrate on finding the organic and grass-fed ones you mentioned or similar at our health food store. Thank you for sharing this great knowledge and clinical nutrition advice.
What about making your own? Is that a healthy/healthier option?