Greek style yogurts are taking over the dairy aisle. The rich and creamy texture of these strained yogurts combined with the win-win of their high protein and low fat content are driving demand as consumers seek foods that meet taste and health expectations. “Greek yogurt has two times the protein as compared to regular yogurt,” says Rob Post, senior director of nutrition and regulatory affairs for Chobani. It even beats eggs in protein power and with fewer calories. One cup of Chobani Greek yogurt contains 22 grams of protein and 130 calories. Two large eggs contain 12 grams of protein and 154 calories.
What’s so important about protein? More than just a muscle builder this major nutrient is the focus of important emerging research on weight control. Heather Leidy, professor of nutrition and exercise physiology at the University of Missouri, leads studies measuring the impact of high protein diets (100-130 grams of protein per day) on weight management. “We see more weight loss and more fat loss,” said Leidy. “Protein improves appetite control and satiety. There can be a reduction in food intake of over 400 calories per day.”
Protein timing is critical too. Rather than consuming a huge steak for dinner, Leidy suggested eating about 30 grams of protein per eating occasion throughout the day. Snacks should provide protein too because they’re more satisfying for a longer period of time.
The kind of protein consumed impacts overall health, too. High quality protein foods containing all of the essential amino acids for building and repairing body cells are vitally important. “Most people consume plenty of protein but we’re not really sure they’re getting high quality protein,” said registered dietitian and protein researcher Nancy Rodriguez of the University of Connecticut-Storrs. “Animal foods such as dairy, eggs, meats, fish contain the 20 essential amino acids needed for numerous functions in the body.”
Savory swaps
Yogurt is enjoyed mostly as a breakfast food with fruit or as a sweet snack but executive chef Tim Reardon of Chobani wants to help change that by popularizing savory yogurt recipes. “You can easily substitute half of the mayo in coleslaw or chicken salad or the oil in a salad dressing with Greek yogurt,” says Reardon. “As a marinade, it tenderizes meats and adds moisture to baked goods.”
And you’re not only cutting calories in recipes, you’re adding good nutrition.
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