What about that Greek Yogurt?

About 3 years ago I was at a conference in Europe and had the most amazing Greek Yogurt.  I was surprised at the manufacturer:  Dannon.

After arriving back in the US I discovered Dannon did not carry a Greek yogurt.  When I went to the Natural Foods Expo that year I went to the Dannon both inquiring about why they did not carry Greek yogurt in the US.

And the answer:  there’s not really a market for it.

And you know the rest of the story.  Greek yogurt is now the rage with most major yogurt companies having their own brand:  Dannon and Yoplait recently came out with Greek yogurts.  Other popular brands are Fage, Chobani and Oikos.

So what’s the big deal?  Texture, creaminess and PROTEIN.

Most fruited yogurts at the grocery store are lucky if they have even 8 grams of protein per cup.  Greek:  20 grams per cup.  Of course it depends on the brand but that is the average.

How is this possible?  Greek yogurt is made by straining plain yogurt to remove not only the liquid but also the lactose and sugar.  This cuts the carbohydrate/sugar and increases the protein in the same amount of calories besides giving it the creamy rich texture.

Greek yogurt can be a great quick breakfast or lunch – just mix with fruit and nuts for a very satisfying meal.  If you are having a vegetarian meal of beans and veggies adding some Greek yogurt can quickly increase the protein and calcium content of your meal.

Other uses?  Greek yogurt can substitute for mayonnaise in chicken or egg salad, which I did in my book A Recipe for Life, or sour cream in a healthy dip with veggies.  You can also use it as a substitute for cream in sauces.

Flavor preference?  I personally prefer the Fage 2%, which comes in small, medium and large sizes.  The Chobani and Oikos follow that. I do not care for the Yoplait or Dannon, which is not the same as the European one.

Buy the plain and mix with your own fruit (fresh, frozen raspberries which can taste amazing) or a tomato/cucumber mixture.  Other great ad-ins are:  cinnamon, raw honey, vanilla extract.

Those with lactose intolerance may tolerate this yogurt better than regular as it contains less of the milk sugar lactose.

Greek yogurt may taste a bit sour at first so flavor to your liking but eventually you will have a high protein treat that is portable, easy and very satisfying!

Lactose Intolerance or just Carbohydrate Sensitivity?

Wonder why one day you just stopped tolerating milk, cheese or ice-cream?  Often a new client will state they are lactose intolerance and add a sentence such as “I used to tolerate milk products just fine until the last few months or maybe even a year.  Then something happened.”

Those with true lactose intolerance have usually had it for quite some time and know how to gauge how much dairy their body is able to tolerate.  However, many individuals who think they are lactose intolerant are actually carbohydrate sensitive.

When someone with insulin resistance continues to eat a large percentage of their calories as carbohydrate, their body becomes more intolerant of all types of carbohydrate.  If they consume a lot of starches made up of strings of glucose molecules such as rice, pasta, potatoes, cereal, etc. the sugar does not readily get into their cells.

As a result, they have various symptoms such as gas, bloating, reflux, fatigue, etc. that go along with insulin resistance.  Add a sugar in the mix such as lactose and these symptoms become more of a problem.

Limiting starches and consuming carbohydrates from fruits, vegetables, nuts, and seeds can easily calm down the symptoms of insulin resistance and allow one to consume dairy products without a problem.

If you find yourself with symptoms of lactose intolerance try cutting out starches and desserts for a week or two and see what happens.  I think you might be surprised at the results.

Food Allergies or Sensitivities?

Food allergy just sensitivity?  This discrepancy is more common than you realize.  Many individuals are sensitive to certain foods and avoid them completely rather than realizing they can enjoy these foods in moderation.

A true food allergy happens when you have an anaphylactic reaction and need to be taken to the hospital since you are in danger of dying.  Initial reactions could be extreme itching or trouble breathing.  If you have true food allergies it is smart to carry an epi pen with you for emergencies.

Food sensitivities or intolerances occur when someone only partially digests a certain food.  Symptoms are very broad and can include fatigue, heartburn, bloating, constipation, diarrhea, etc.

What are some common food sensitivities/intolerances and how can you get around them?

•  Milk and Milk products – many individuals are sensitive to lactose, the sugar present in milk.  Their systems lack the enzyme lactase necessary to digest the lactose.  Hard cheeses can be easily tolerated since they are 90% free of lactose.  Yogurts are also quite low in lactose and are usually tolerated by those with lactose intolerance.  For those who want to enjoy milk they can use Lactaid or the Lactaid equivalent pills or drops to put in their milk to digest the lactose.  These products work well for most people and allow them to enjoy dairy if they desire

• Wheat and Wheat product - you commonly hear in Los Angeles “I’m gluten-free.”  There is an endless amount of “gluten-free” products available and many individuals think they are allergic to gluten.  Those with a true gluten allergy have Celiac disease which is genetically inherited.  If someone with Celiac disease consumes gluten it causes the villi or little hair-like projections that move food through the gut to atrophy.  Only 1 percent of the population has been diagnosed with Celiac Disease.  However, research shows that another 39% of the population may be susceptible to having Celiac or gluten intolerance.  To get an accurate diagnosis one needs a blood test and/or small bowel biopsy to determine if there is atrophy in the gut.

• Vegetables - many people interpret gas formed when eating vegetables a food allergy.  These individuals may be sensitive to fiber or the enzymes present in these foods such as broccoli, Brussels sprouts, cauliflower, etc.  Eating small amounts of these foods are usually well tolerated till your system becomes used to them.

If you feel like you have a true food allergy it may be worth a trip to an allergist who can perform tests.  If you have food sensitivities, you may be able to handle various foods you are sensitive to in small quantities, allowing enjoyment of more foods than you realized.