This or That: Regular Yogurt vs. Greek Yogurt (Or both?)

When’s the last time you scraped the bottom of a yogurt container? If you answered, “Just today, actually,” then go you! But if it’s been a minute (or—gasp!—forever ago), pull up a chair and let’s have a talk. Yogurt has had way more than 15 minutes of fame for good reason. Depending on the type you choose, yogurt is hella healthy. Plain yogurt (Greek, especially) is low in sugar and carbs, and high in protein… and that’s just the beginning. Boo-yah! Every healthy eater’s dream! But with all the yogurt options out there, which one should you choose? Is there a difference between Greek yogurt and regular yogurt? Is one better for you than the other? Augh! So many questions! Don’t worry, we’re here to break it all down for you.  How They’re Made Both Greek yogurt and regular yogurt are made from milk that’s been cultured and fermented. Admittedly, “cultured” and “fermented” sound science-y (and perhaps even a little gross), but really, it just means that bacteria are introduced to break milk sugars (lactose) down into lactic acid. This helps naturally preserve the foods, gives yogurt its tangy flavor, and introduces microorganisms your gut really loves. (More on this later.) The difference is that Greek yogurt is put through a longer straining process than regular yogurt. Straining removes the whey (the liquid component of milk), which is how Greek yogurt gets its thicker texture. (More straining = less liquid.)  Ever wonder why you can easily pour and sometimes even drink regular yogurt, but you can’t do that with Greek yogurt? Now you know. RELATED: 9 DIY Beauty Products You Can Make With Healthy Foods Health Benefits of Greek Yogurt vs. Regular Yogurt The great news is, you can’t go wrong with either yogurt. Both Greek yogurt and regular yogurt are excellent sources of magnesium, vitamin B12, and iodine. In order for fermented milk to be called yogurt, it must contain two active cultures: Lactobacillus bulgaricus and Streptococcus thermophilus. Other bacterial cultures, such as Lactobacillus acidophilus, Lactobacillus subsp casei, and Bifido-bacteria may be added to yogurt to increase the amount of probiotics.  Probiotics, of course, are those gut-happy microorganisms we mentioned above, and they’re key players in balancing your gut microbiome. Since a healthy gut microbiome may influence everything from digestion to libido, to healthy skin and even your immunity, we say bring on those helpful bugs! Yogurt also contains beneficial minerals like calcium, potassium, and more. NOTE: while both are healthy, plain Greek yogurt contains fewer carbs, more protein, and less sugar than regular plain yogurt.  RELATED: Yes, You *Can* Eat Too Much Protein How to Incorporate Yogurt into Your Diet Yogurt is so versatile, you can use it in nearly a zillion different ways. (Okay, maybe not a zillion, but pretty close.) Here are some ideas: Mixed with nuts, seeds, and berries for a breakfast parfait In place of sour cream or mayo As a salad or veggie bowl topping like this Herbed Yogurt Spread As the base of a marinade (see chicken recipe below) Blended into smoothies Frozen into popsicles (see recipe below and another one here) As part of a dip, sauce, or dressing like this Cilantro Lime Avocado Yogurt Dip Keep in mind that Greek yogurt is thick and has a tangy flavor. Regular yogurt is slightly sweeter (even if it’s plain yogurt with no added sugar) and has a much thinner consistency. Also gaining popularity are Icelandic and Australian varieties, which tend to be even thicker than Greek yogurt. Those options have differing protein and fat content, depending on the brand. Our recommendation: Go with plain Greek yogurt because of its higher protein content. If you don’t like Greek, plain regular yogurt is next best. Just be sure to choose plain vs. flavored options, since flavored options are generally high in sugar. You can always add berries, a drizzle of honey, or a healthier sugar substitute if you like a little sweetness. We also recommend choosing full-fat, organic varieties. Greek Yogurt Recipes Sold on the benefits of adding yogurt to your diet? Enjoy healthy flavor and Eat Empowered with a few of our favorite simple and delicious yogurt recipes.  Cucumber Feta Greek Yogurt Dip — perfect for dipping veggies or even topping chicken or a Greek-inspired salad. Berry Homemade Popsicles — easy, healthy, and loads of fun to make with the kids. (Who needs the ice cream truck?) Greek Yogurt Marinated Chicken — uplevel your standard grilled chicken with this marinade boasting probiotics and antioxidants. RELATED: Cottage Cheese vs. Greek Yogurt: Which is Healthier? Grab your spoon and get eating. Yogurt can definitely be part of your nutritious life! Image: Shutterstock

Are Bagels Healthy?

There is almost nothing more satisfying than biting into a warm, toasted bagel. You get the crispy, the chewy—and all the feels. There’s been a lot of debate over the decades about this baked favorite. We often get asked, “How bad is a bagel for you?” Read on to get the answer.  The History For a couple decades, many Americans thought eating a bagel was a breakfast hole in one (see what we did there?). It’s quick to prepare (toast and go), comes in a variety of flavors, and during the low-fat craze of the ‘80s and ‘90s, it was viewed by some as a healthy-ish choice. It’s cholesterol-free and low-fat, right?! Enter Atkins-era carb-phobia and bagels were immediately ghosted. Since then, the general consensus by the majority of U.S. eaters was, “No way—only on cheat day!” as they viewed the doughy “O”s to have too many carbs. Instead of relying on popular opinion and the latest diet trend rules, let’s crunch the numbers to find out. Bagel Nutrition Facts Bagel nutrition facts vary widely based on brand and size—just compare a New York deli bagel to a typical freezer version and you’ll have a visual explanation as to why there are far more carbs and calories in the latter. As a rough guide, here’s what you’ll find in a “regular” bagel (105 grams, like the size you would get at the grocery store or freezer aisle), according to the USDA’s FoodData Central nutrition facts database:  277 calories 1 gram of fat 11 grams of protein 55 grams of carbohydrates (including 9 grams of sugar and 2 grams of fiber) For perspective, on the typical 2,000-calorie-per-day diet, it’s recommended to consume roughly 50 percent carbs, 30 percent fat and 20 percent protein. So as a frame of reference, this would mean a daily total of about 350 grams of carbs, 93 grams of fat, 140 grams of protein. At Nutritious Life we generally recommend slightly less carbs and say to aim for roughly one-third, one-third, one-third calories from each of the macronutrients and that friend of yours on keto isn’t eating over 50 grams of carbs for the entire day! RELATED: Decoding the Macro Counting Diet  Bagel Pros and Cons PROS Bagels can be an easy way to score a couple servings of whole grains Choose a bagel that has whole-wheat flour or sprouted grains and you’re on your way to a balanced breakfast. Make sure to top it with natural pb or avocado mash and a hard boiled egg and you’ve got a well rounded start to the day. Reminder, consuming two to three servings of whole grains daily has been linked to lower risk for chronic diseases including type 2 diabetes heart disease, type 2 diabetes, and certain types of cancer. It makes for a quick and affordable bite Stock up on some healthy bagels for your freezer and you’re never more than minutes away from a hangry-fighting option. (See below about how to dress up a bagel to make it a meal!) Bagels are easy to digest Unless you have a gluten intolerance or allergy, a bagel can be a good energy-boosting pre-workout snack. CONS Bagels are fairly high in calories The typical size of a bagel has almost doubled in the past 20 years, according to the National Institute of Health, and that portion size edit is the main culprit behind the oversized calorie count. Some jumbo bagels can be more than 500 calories alone, and that’s before you add any spreads or toppings. What’s most significant here is that bagels are virtually nutrient devoid.  Bagels are high in carbs While these carbs are complex carbs (meaning they’re made up of longer chains of sugar molecules and are sometimes higher in fiber than simple carbs), the carbs found in bagels are refined, are essentially very similar to eating sugar due to the way they are digested. This also means they lack the important nutrients and fiber found in whole grains. You also want to look out for sneaky sugar bombs in sweeter styles like blueberry, cinnamon-raisin and cinnamon-sugar.  They’re rarely super-filling on their own Since the average bagel is low in fat, fiber and protein, the satiety factor can be fairly low and the blood sugar rise and fall can be more dramatic than a meal or snack that offers a more balanced macronutrient ratio.  Bottom Line Just like many nutrition decisions, the answer to “are bagels healthy?” isn’t yay or nay. You can certainly make bagels part of a healthy, well-balanced diet (and counteract most of the cons listed above). Try a sprouted grain bagel, egg, and avocado for your next morning meal and you won’t be disappointed.  And be careful with your condiments. Instead of butter, jelly or cream cheese, consider topping your serving with a source of protein and/or fat like: ¼ cup hummus + ¼ cup diced bell pepper  ¼ of an avocado, smashed + 1 teaspoon everything bagel seasoning 2 tablespoons nut butter + ½ banana, sliced 2 tablespoons Kite Hill Everything cream cheese + 1 ounce smoked salmon 1 scrambled egg or 1 hard-boiled egg, sliced RELATED: How to Choose the Healthiest Bread  5 Healthy Bagels You Can Buy Online With an eye out for total calories, carbs, portion size and quality of ingredients, we’ve browsed through the online supermarket “aisles” to round up a few healthy bagel products you can order online and have shipped to your door. Here’s five of the healthiest bagels you can buy: Silver Hills Bakery Organic Everything Sprouted Power Bagels ($5.99 for 5, target.com) Canyon Bakehouse Gluten-Free Bagel and Bread Variety Pack ($38.68 for two loaves and two bagel 4-packs, amazon.com) O’Dough’s Sprouted Whole Grain Flax Bagel Thins ($35.39 for three 6-packs, amazon.com) Dave’s Killer Bread Epic Everything Bagels ($4.79 for 5, target.com) Daily Kneads Cauliflower Whole Grain Vegetable Bagels ($3.99 for 5, amazon.com)  (photo credit: Shutterstock)