Updated: Dec 9, 2021
Whole yogurt is a healthier choice than relatively less nutritious ketogenic dairy products like sour cream or cream cheese. However, whole yogurt contains liquid whey (milk protein) and also contains lactose (a type of sugar similar to fructose), and consequently it is NOT KETOGENIC in its natural state. No worries, you can turn whole yogurt into Greek style yogurt without sweat.
Strained whole milk yogurt is known to everyone as the Greek style yogurt which is suitable to use in low-carb/ketogenic recipes.
You can use strained (Greek) yogurt as full or partial substitute for sour cream, cream cheese, and mayonnaise.
With a simple straining technique, you can create your own keto friendly Greek yogurt from regular whole yogurt.
1. You need ...
a large bowl to contain dripping liquid whey,
a wire mesh strainer, and
a cheesecloth (or basket-style coffee filter).
2. Place your wire mesh strainer over your bowl. Make sure there is enough space between the bottom of bowl and the strainer.
3. Place your cheesecloth into the strainer.
4. Pour the entire container of regular whole yogurt into cheesecloth.
5. Cover the top with plastic wrap, and place into the refrigerator.
6. Allow liquid to drain overnight (8 hours) to remove all of the liquid whey.
7. Next day, flip the strainer over and let the strained yogurt fall into a new bowl. Peel off the cheesecloth and you are done. You have now fully ketogenic strained (Greek) yogurt.
8. If you won't be using your fully ketogenic strained (Greek) yogurt right away, you can store it in your refrigerator for two + weeks.
What Are The Differences Between Regular Whole Yogurt And Greek Yogurt?
The first difference is, whole yogurt contains liquid whey, while the strained (Greek) yogurt does not. When the liquid whey is strained out of regular whole yogurt, its consistency turns into a thicker and creamier Greek yogurt. That means Greek yogurt is considerably more concentrated.
The second difference is the price in stores. When the liquid whey is strained from regular whole yogurt, the volume of the yogurt reduces considerably. This is why Greek yogurt usually costs considerably more than regular whole yogurt..
The third difference is the taste: Regular whole yogurt is saltier and sweeter than strained (Greek) yogurt, because the whey contains sodium and sugar (from lactose).
The fourth difference is the heat ability as an ingredient for your keto recipes. Strained (Greek) yogurt is better for cooking because it doesn't curdle when heated; regular whole yogurt curdles when heated.
Nutritional Differences Between Regular Whole And Greek Yogurt
Yogurt is one of the healthiest foods around. It's rich in probiotics which aids digestion, reduces the risk of intestinal infection and colon cancer, and improves cholesterol profile -lowers LDL, raises HDL (source).
Both strained and unstrained yogurt is very good for you, but there are some nutritional differences. When the liquid whey is strained from regular yogurt, it's more concentrated and results in some nutritional changes.
Protein - Greek yogurt has twice the protein of regular whole yogurt, because the protein is concentrated in the yogurt after it's strained.
Carbohydrates - Greek yogurt has considerably less carbohydrates, because the liquid that is strained out of it is rich in carbs.
Sodium - Greek yogurt has half the sodium of regular yogurt, because the liquid that is strained out of it is rich in sodium.
Calcium - Both yogurts are considered a good source of calcium, but regular yogurt has 3 times more calcium than Greek yogurt, because the liquid that is strained out of Greek yogurt is high in calcium.
Enjoy your Greek yogurt. It is great in hot summer months. Bon appétit!
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