Yogurt - Greek or regular?

Since yogurt is a good base for herbal green sauces, there has been a debate in my classes over Greek yogurt or regular. So let’s look into that. Greek yogurt is thicker and creamier than regular. That’s because it is strained 3 times. During this process most of the whey, the liquid substance in milk, is being removed. This process has an influence on the nutrients of the yogurt.

To know the difference in terms of nutrients: read the labels.
Greek yogurt is more concentrated and therefore has more protein. But it also has less sugar and less calcium. Milk calcium is carried in the whey.
Every yogurt you eat should have the essential active (or live) cultures that are good for your gut: Lactobacillus Bulgaricus and Lactobacillus acidophilus, and bifidus or Bifidobacterium.
Then there is the question “whole”, “low fat”, or “fat free”. Whole milk is obviously what the “good” bacteria that make the yogurt like. If you buy plain regular whole milk yogurt, the surface should be flat and the yogurt firm. Low fat or fat free regular yogurt is not as firm, much more watery. Thickeners have to be added. But by reading the label you will notice that fat free Greek yogurt has no added thickeners. It’s firm enough all by itself.
The conclusion: Every yogurt is good for you as long as it carries the right bacteria and is plain (no sugar on flavors added). If you prefer fat free yogurt, Greek is better, because no thickener has been added.

Recipe: Green Sauce

• choose 5 (or more) herbs you like (parsley, chives, cress, chervil, tarragon,...) - 1 cup firmly packed or more - chop finely in food processor
  
• combine 1 cup Greek yogurt, 1 tbsp mustard, 1 tbsp lemon juice, 1 tbsp olive oil, salt and cayenne pepper to taste
  
• stir in chopped herbs