How To Make Greek Yoghurt In Nigeria
The good news is that making Greek yogurt at home is quite easy and requires just 2 ingredients. So you can hardly mess it up.
Anyway, here’s how it’s done:
Greek Yoghurt Recipe
Recipe by Fitnigerian
This recipe is the homemade greek yogurt recipe using Habib yogurt and powdered milk.
4.7 Star Rating
Can I Make A Smaller Batch Of Yogurt
This recipe calls for a gallon of milk because this yogurt will keep for a good 2 weeks in the fridge, giving you plenty of time to finish it off. If however you would prefer to make less you can absolutely cut the recipe in half and use a half gallon instead. Just be sure to remember to reserve enough of the yogurt to act as the starter for your next batch.
Nutritional Profile Of Greek Yogurt
100g of plain Greek yogurt, which is about 5½ tablespoons, contains 133 calories, almost 6g of protein and 10g of fat which is both saturated and unsaturated fat. It also contains about 5g of carbohydrates which is largely lactose .
Greek yogurt is a good source of calcium which is needed for healthy bones and teeth as well as muscle contractions, and it contains a good array of B vitamins which we need for energy. Greek yogurt also contains iodine which helps support thyroid health and metabolic rate and also helps keep our cells healthy.
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Is Greek Yogurt Healthier Than Regular Yogurt
Regular and Greek yogurt are made from the same ingredients but differ in nutrients. While regular yogurt tends to have fewer calories and more calcium, Greek yogurt has more protein and less sugar and a much thicker consistency. Both types pack probiotics and support digestion, weight loss, and heart health.
Improves Your Brain Functioning
Studies show that the probiotics in yogurt may reverse depression. The amount of lactobacillus in the gut affects the blood levels of kynurenine, which is a metabolite known to cause depression .
Research also shows that the composition of gut bacteria can change how the brain functions. Yogurt contents can even influence how your brain responds to the environment. This means eating yogurt can help relieve stress and boost your overall mental capacities.
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Greek Yogurts Live Cultures
According to the National Yogurt Association’s official website, AboutYogurt.com, the Food and Drug Administration requires that all yogurt products be made with âactive culturesâ. However, even when yogurts are labeled with the term âlive culturesâ, this doesn’t necessarily mean that they have enough live cultures to benefit your health.
Many commercial yogurts are heat-treated. This removes their beneficial bacterial cultures, or reduces their amounts. Frozen yogurts may or may not have probiotics it depends on whether they’ve been made with heat-treated yogurt.
If the Greek yogurt you’ve selected has the Live and Active Cultures seal from the National Yogurt Association, the yogurt you’re purchasing should still contain enough probiotics to benefit your health. You can also purchase any type of yogurt and add probiotics if you’re in doubt â or make your own yogurt at home.
Greek yogurt can improve the health of your gastrointestinal microbiome regardless of whether it’s a standard cultured yogurt or a probiotic yogurt. However, you’ll probably reap the most health benefits from Greek yogurt with probiotics.
Reducing The Risk Of Type 2 Diabetes
Greek yogurt may reduce the risk of type 2 diabetes, a condition that affects how the body processes blood sugar.
Researchers linked eating more yogurt, although not other dairy products, to a reduced risk of type 2 diabetes, according to a
- Bosse, J. D., & Dixon, B. M. . Dietary protein to maximize resistance training: A review and examination of protein spread and change theories. Journal of the International Society of Sports Nutrition, 9
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So Is Greek Yogurt Better Than Regular Yogurt
Although regular yogurt and Greek yogurt do have subtle nutritional differences, one is not better than the other, they are simply different. Greek yogurt is merely regular yogurt that has been extensively strained to create a slightly higher protein, thicker and creamier textured yogurt. If you are looking to boost your protein intake or prefer a thicker yogurt, Greek yogurt is a great option, however, regular yogurt is equally as nutrient-dense and rich in probiotics.
How Much Protein And Calories Are In My Yogurt
This is a question I get frequently. Calorie count and protein content will depend on how much whey was removed in the straining process and there really isnt a way to measure that. Even calories are hard guess because through the straining process the end product is much more condensed that the original milk product. The best we can do is estimate.
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Anitas Vegan Plain Coconut Yogurt
Per 6 oz., plain: 395 calories, 33 g fat , 3 g sugar, 4 g protein
Another plant-based, probiotic-rich option Middleberg recommends is Anitas Coconut Yogurt. Each serving contains more than 300 billion live probiotic cultures per serving, per the Anitas Coconut Yogurt website.
But note that one 6-ounce serving is high in calories and saturated fat, so you might want to enjoy a half serving at a time or have Anitas less frequently.
Buy it: Price: $10.99
What Is The Healthiest Yogurt Brand
The 15 healthiest Greek yogurt brands.
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What You Get Out Of Them
When it comes to their nutritional profiles, both Greek and regular yogurt offer all of these benefits but differ in the amounts they provide.
|6% of the DV|
The nutritional facts for both will vary widely based on the brand.
But to sum up what youre likely to find: Greek yogurt normally has more calories but fewer carbs than regular yogurt. Greek yogurt also has less sugar than regular yogurt and typically has double the amount of protein per serving.
So, were all on the same page that Greek and regular yogurt come with a lot of the same health benefits.
First up: Probiotics. Theres that word again, but what does it mean exactly?
We Break Down The Difference Between Regular And Greek Varieties
by Stacy Julien, AARP, May 25, 2017
It’s important to choose the right yogurt to get the full nutritional benefit.
We know that yogurt is good for us. But head to the milk and dairy aisle today and youll see a dizzying variety of options.
As a convenient snack, yogurt provides protein as well as vitamins and minerals such as calcium, B vitamins and phosphorus, says Jason Ewoldt, R.D.N., L.D., wellness dietitian at the Mayo Clinic Healthy Living program. Yogurt also contains probiotics, ‘good’ bacteria, which research suggests when included in the diet might have several healthful properties.
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Knowing that, go ahead and eat more of it, provided you choose the healthy kinds. For years, Greek yogurt has been the go-to variety for optimum health. But whats the difference? Greek yogurt is yogurt that has been strained to remove its whey, resulting in a thicker consistency than that of unstrained yogurt, while preserving yogurt’s distinctive sour taste. Is one better than another?
Lets take plain nonfat yogurt no fruit at the bottom or any other garnishes and see how Greek and regular compare.
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How To Choose The Best Type Of Yogurt For Your Health
Greek and regular yogurt are both healthy options, but the best one will depend on your dietary needs and preferences.
If youre trying to lose weight or maintain a healthy weight, Greek or regular yogurt are excellent snack options that are high in protein. However, Greek yogurt may be a better option, if you have lactose intolerance. Depending on how you plan to eat or cook the yogurt, you may also opt for one kind over the other.
Most importantly, avoid sweetened varieties of Greek or regular yogurt. These are packed with added sugar and can contribute to unwanted weight gain and type 2 diabetes. Instead, buy plain Greek or regular yogurt and sweeten it at home with honey or fruit.
You Get More Probiotic Diversity From Probiotic Supplements
With probiotic yogurt, the most you can really expect is a couple of bifidobacterium and/or lactobacillus strains. But with probiotic supplements, you can get a very wide range of probiotic strains in a single capsule. This can make a big difference because many probiotic strains have a unique health benefit or set of benefits that you might not be able to get from other strains. So the more probiotic strains you consume, the more potential health benefits youll get.
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What Does Probiotic Yogurt Mean
Probiotics are living microorganisms that beneficially influence the human bodys health when ingested in sufficient amounts. Probiotics may positively affect several health conditions, including lactose intolerance, cancer, allergies, and hepatic disease.
One of the products those microorganisms, good bacteria, are ingested is yogurt. Two of the most common bacterias found in yogurt are Lactobacillus bulgaricus and Streptococcus thermophilus.
What Type Of Yogurt Is Best
Youve probably noticed that there are a LOT of types of yogurt on the market, with new products being added all the time.
Heres a breakdown of the main types:
- Traditional yogurt. This is the original type, and perhaps still the most common on grocery store shelves. It has a slightly runny texture and sour flavor, which is often flavored to help improve likeability. Traditional yogurt tends to be highest in sugar of all the yogurt types, and doesnt contain as much protein as other varieties. However, it can still be a source of probiotics as long as it was not heat treated after fermentation and still contain live and active cultures.
- Greek yogurt. This popular variety of yogurt hosts a much thicker and creamier texture due to being strained more times than traditional yogurt. Greek yogurt is higher in protein than traditional yogurt and can be lower in sugar, depending on the brand and flavor. Most greek yogurts are good sources of probiotic bacteria, but the exact amount in comparison to traditional yogurt is unclear and often varies.
- Icelandic yogurt . This is very similar to yogurt and has a thick, creamy texture very similar to greek yogurt. Skyr tends to be higher in protein and lower in sugar compared to traditional yogurt, and is typically a good source of live and active cultures.
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About The Author: Anuradha
Anuradha has a BA degree in English, French, and Translation studies. She is currently reading for a Master’s degree in Teaching English Literature in a Second Language Context. Her areas of interests include Arts and Literature, Language and Education, Nature and Animals, Cultures and Civilizations, Food, and Fashion.
Is Yogurt Good For Dogs
Yogurt is high in calcium and protein. It also can act as a probiotic, which can be good for the digestive system. If you feed your dog yogurt, it should be plain and free of any added sweeteners, both natural and artificial. Added sugars are not healthy for dogs or humans, and some artificial sweeteners, such as xylitol, are toxic for dogs.
Additionally, you should also look for yogurt that has lots of live cultures, such as plain, Greek-style yogurt. This yogurt is better because it has lower levels of lactose than regular yogurt.
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What Do I Need To Make Yogurt
- Pot or Slow Cooker
Besides milk youll need some plain yogurt as a starter culture for your initial batch. Then you can use yogurt from that batch for your next batch and so on. There is no need to buy a special starter culture, all you need is plain yogurt. The plain yogurt will act as a starter culture to introduce healthy bacteria/probiotics to your homemade yogurt. It is essential that the yogurt you use has live cultures in it. Most grocery stores sell plain yogurt with live cultures but just be sure to check the label on the container confirm that it has l. bulgaricus and s. thermophilus in it.
You will also need some cheesecloth to strain the yogurt . I use and recommend this cheesecloth brand because its 100% unbleached cotton, is high grade, is very durable for multiple uses, and you get a ton of it. Overall its the best value I have found for the quality.
Youll also need a thermometer. Heating the milk to right temperature and then reducing it to the right temperature are both critical to the success of your yogurt.
The other item youll need is either a slow cooker or a large, heavy stock pot and a colander for straining.
What Is Greek Yogurt
Greek yogurt is made by removing the whey and other liquids from regular yogurt. Greek yogurt takes more volume of milk in making the yogurt. It has a thick consistency. Since Greek yogurt is strained, it is nearly solid. Traditionally, yogurt is strained using cloths bags three times until it gets the anticipated texture. In the modern production method, centrifuges are used to get the same effect in the yogurt.
Greek yogurt also contains many nutrition values like vitamins, calcium, and potassium. Since Greek yogurt contains more milk than other types of yogurts, it is rich in calcium. The other main benefit of Greek yogurt is its probiotics content. Greek yogurt is rich in probiotics, which help to digest food properly.
At the same time, it helps to protect from heart diseases. The consumption of Greek yogurt may also help to reduce weight. We can also eat Greek yogurt consumed with fruits, nuts, and granola. Chefs use Greek yogurt for many other purposes like making dressings and different types of sauces.
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What Do Probiotics Do For You
Greek yogurt helps you maintain a healthy gut by providing probiotics . These good bacteria keep your digestive system running smoothly and also provide several health benefits.
- All yogurt contains probiotics, but the fermentation process reduces the lactose in Greek yogurt, making it easier to digest.
- Studies have shown that people who regularly eat fermented milk products have fewer digestive issues.
- The healthy bacteria in yogurt can help you lose weight by reducing sugar cravings and helping with appetite suppression.
- Probiotics improve digestion by increasing the number of good bacteria in your stomach, which help you absorb important nutrients from food during digestion.
- They increase immunity by fighting off bad bacteria that can cause illness.
- And studies have shown that people who regularly consume fermented milk products exhibit fewer symptoms of upper respiratory infections than those that dont
Yogurt Is Best Stored In A Fridge
If youre wondering whether yogurt will turn bad, then the short answer is yes, it will. Like all types of food, dont expect your yogurt to last forever. Typically, conventional yogurt types will last for about 2-3 weeks in the fridge.
Although you can safely store shelf-stable yogurt at room temperature, chill yogurt always taste better, isnt it?
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Warning About Buying Greek Yogurt
Take note that many commercially sold greek yogurt out there may not be made the organic way. Thickening agents like corn starch, condense milk, carrageenan or gelatin can be added in to shortcut the process.
Also, since Greek yogurt has a less-sweet taste, producers tend to add more sugar and artificial sweeteners than usual to appease to consumers taste.
Long story short, ensure you are only buying organic, unsweetened Greek yogurt.
Greek Yogurt And Probiotics
Greek yogurt has live cultures that make it a healthy, probiotic-rich food. Probiotics are healthy bacteria that support the function of your digestive system. A healthy digestive system and gut microbiome can improve the health of your whole body.
Probiotics are usually referred to as âlive cultures or active culturesâ on nutrition labels, so most Greek yogurt brands won’t tell you the exact type of bacteria that are in your yogurt. However, common types include:
- âBifidobacterium bifidumâ
- âStreptococcus thermophilusâ
These bacteria typically produce lactic acid, encourage the growth of healthy bacteria in your gut and improve the overall health of the digestive system. While all of these bacteria are healthy, they don’t all play the same role in your digestive system.
Yogurts can typically be characterized into two main types: standard cultured yogurts and probiotic yogurts. Standard cultured yogurts can have bacteria like âLactobacillus bulgaricus and Streptococcus thermophilusâ. These bacteria help support the healthy bacteria inhabiting your gastrointestinal system, but don’t usually take up residence there themselves.
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