Recently, I was in Greece to check-out the sites and get in some much-needed relaxation.
Greek Yogurt is served over there, in some form, in breakfast (mostly in general yogurt format), lunch (Tzatziki sauce) and dinner (as a desert, with honey and chopped dried dates). I have to say, the Greek Yogurt in Greece was WAY BETTER than what we have in the U.S. It was so rich and creamy.
Battle 1: Which Greek Yogurt, easily available in the U.S., is the closest to that in Greece?
This was a simple, easy battle. I walked into a typical Greek grocery store and looked at their yogurt section looking for any brands available in the U.S. Fage was the only one. In taste-testing the 0% and 2% versions of Fage, the 2% is the closest (still a touch too sour) to what we had in Greece. I’ve noticed that eating one of these for an afternoon snack keeps me full for hours, which is a miracle for me.
Battle 2: Lowest Added-Sugar Greek Yogurt
Milk naturally has sugar in it, about 7-8 grams naturally occur in an individual-size (7 oz.) Greek yogurt but that’s an ok amount, especially given the protein you are also getting at the same time. What’s not good, especially for hypoglycemics, but really everyone, is the ADDED sugar they put in them.
A sugar cube is 2.3 grams of sugar, so basically, for every 2 grams of additional sugar, you need to mentally picture another sugar cube. Check out the sugar cube stacks for Yoplait yogurt as an example.
Obviously, plain Greek yogurt is going to have the least amount of added sugar (basically none), but most people want some flavor. What I’ve found is that the amount of sugar, even in just vanilla Greek yogurt, varies greatly depending on the brands. I had some fun at the grocery store and took photos of different brands and types, including one worst-case scenario. See the comments on each.
Baseline: Fage 2% no flavor is 7 oz. has 8 grams of lactose sugars and 20 grams of protein for 150 calories. This is without any added sugars (chocolate, honey, sugary granola, fruit, etc.). I recommend adding cinnamon vs. a sugar.
Yes, it’s less calories and looks like a decent amount of sugar, but look at it closer; they messed with the serving size, it’s 5.23 ounces, so about 2 ounces less of yogurt. That explains why the sugars seem fine and the protein is low. I’m guessing this has about 1 sugar cube worth of sugar in it.
My local store brand, also the cheapest.
ALSO only 5.23 ounces, so much smaller. This has a lot less protein, but look at the sugar! There are at least 2 sugar cubs in this. Also, there are a lot of black dots in this yogurt, I’m thinking a lot of those aren’t vanilla bean seeds, vanilla bean seeds are pretty expensive.
Also 5.3 ounces, this one tasted the most sugary to me, and I see why. It’s only 80 calories, but only 13 grams of protein and 9 grams of sugar, so I’d guess 2.5-3 sugar cubs in each of these. And you won’t be full.
Worst case scenario right here, Chobani Flip Almond Coco Loco Greek Yogurt. It’s the same amount of ounces as the others, but remember about 1/3 of that is the toppings, so you’re actually getting a lot less yogurt. The protein is at 12 grams, but the sugar! Oh my! It’s 21 grams, which will definitely counteract the protein. I’m estimating that there are 7 sugar cubes in this.
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