Hi, Joel…
I really enjoy all your posts… you know I’m putting all together to reread them when I have time because I’m learning so much !!! Thank you for your time and concern, and don’t leave us alone… You are an inspiration source for all of us… We need you !
Greetings
Giselle
A few weekends ago I was in LA with my buddy Vince “No Nonsense” Del Monte and a few other fitness friends for a marketing conference, and upon arriving at our hotel the very first thing Vinny and I did was take a taxi run to the grocery store.
Now, generally we’d be a little more laid back when traveling for the weekend, but fact is we’re both currently “in training” for an upcoming deadline and we know that we’ll make the best food choices when we’re in control of the menu.
So we hit the grocery store, and one of the things I happened to pick up was yogurt.
You see, yogurt can be both delicious and healthy, but the problem is that most people are mistakenly buying yogurt that is TERRIBLE for their health and waistline, even though it’s touted as “healthy as can be”.
Take for example, this label from a popular “low fat” yogurt:
Sounds like a healthy option…”low fat yogurt”. But no. 33 grams of carbs, 27 grams of sugar (most of which is dreaded high fructose corn syrup), and only 5 grams of protein. That is, essentially, a recipe for fat storage despite the fact it’s “low fat”.
So, what type of yogurt should you be eating? Without a doubt the answer is plain Greek yogurt. Compared to the above, plain Greek yogurt has 6xs the protein and 1/3 as much sugar (which is simply the naturally occuring milk sugars lactose and galactose).
That’s 31 grams of protein per 8 oz and just 12 grams of low-glycemic carbs!
Need something a little sweeter than plain yogurt? Throw some mixed berries in (strawberries, raspberries, blackberries, blueberries, etc) and/or sweeten it a tad with some Splenda or Stevia. DELICIOUS.
This is one of my favorite snacks throughout the day, and it packs a ton of high quality nurtients in to a very filling meal.
Take home message: Ditch the sugar-laden “junk” yogurt and go with delicious, thick, plain Greek Yogurt instead (look for the 0% fat variety).
P.S. The above yogurt and berry blend was actually a small part of tonight’s HUGE dinner, which also included an ample-sized lean steak, mashed sweet potatoes with cinnamon, quinoa mixed with pumpkin seeds and cranberries, green beans sauteed with garlic and roasted tomatoes, a huge spinach salad with roasted tomatoes, goat cheese, artichokes, blackened chicken and avocado, and jumbo grilled asparagus topped with organic blue cheese crumbles.
And you know what? Dinners like that are the norm EVERY SINGLE DAY of my brand new rapid fat loss 28-day diet, The HUGE Dinner Diet.
Want a copy of the Huge Dinner Diet? Well, although you can’t even buy it for another 6 months, I’ve decided to give a free copy of the HDD to any one of my readers that picks up a discounted copy of my buddy John Romaniello’s brand new Superhero Workout program. Even if you never even open John’s program, you’re going to get my brand new 28-day rapid fat loss Huge Dinner Diet system 6 months early, and cheaper than it will be later. Think of the Superhero Workout as a “bonus” to an already ridiculous, exclusive deal.
Just be sure to use this link to identify you as my subscriber:
==> Discounted Superhero Workout + The Huge Dinner Diet FREE
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199 comments - add yours
@ Linda:
Linda…I do the same thing. Living on Guam, Greek yogurt is next to impossible to find, so I decided I would just make my own. I use Stonyfield Farms Organic fat-free plain and it turns out almost as good as Fage.
gday mate ,
i like to add oats as well as fruit to greek yogurt
Thanks, Joel- I read all your hints / tips and appreciate all the help; I just don’t comment often. However , since changing my menu selections and eating habits, I have discovered greek yogurt, and enjoy it very much. I find it has a nicer consistency than the other yogurts, and I use the plain greek yogurt where I may have used sour cream in recipes and creations before. What is your take on greek vanilla or honey yogurt?
Sharon
Joel you’re a hero to the average people … A Blessing!
I make my own yogurt at home from skim milk, takes a few shots the first time you try to set the yogurt at home, its because of the temp the milk has to be before you set it aside to ferment. My mom taught me this years back.
but it turns out amazing and you can add whatever u wish, to the yogurt and consume it everyday. tasty :)
I have always recommended Greek Yogurt. The problem with most of the people i talk with is they are not label readers or don’t understand what to look for. Many people still think fat free is what is most important. Thank you for all the educating you are doing.
Barb
pat wrote:
hi
i love fage (greek yoghurt with honey). since there is honey in it, is it still considered healthy?
Hey Joel! great post – plain lowfat yoghurt with berries is one of my favorite snacks – I normally add a little cinnamon as well.
Like pat, I have also been wondering about adding honey to my yoghurt – how does honey compare to artifical sweeteners – which is the healthier choice or is the difference not so significant?
I eat Plain Goat Yogart, Triple Berries (Schwan’s Brand), 10-15 Raw Almonds, and Stevia almost every night for my sweet guilt-free treat. It makes me feel good after eating it. No stuffed feeling and oh so good.
Hi Joel!
I guess I’m one of the lucky ones since I LOVE Greek yogurt!! I haven’t tried it plain and sweetening myself, but plan to the next time I eat it. Thanks for the great tips!
Hi Joel, i already knew about this yoghurt scam(?) but it’s good to be reminded once in a while to keep us on the straight and narrow ha ha ha
Many thanks.
I agree with you completely! After researching, Greek yogurt is the only one I will eat. The consistency is great and the taste is good once you are accustomed to it. I eat mine with raw almonds and fresh fruit. This is a very filling breakfast or in between meal snack. It holds me for quite a while.
Great post!
Yes….. plain greek yogurt is wonderful tasting with stevia (non bitter concentrated from NuNaturals!!!) And yes, adding fruit (especially frozen blueberries) tastes like a dessert- but extremely healthy!!!! Thanks Joel for uncovering this!!!!!!!!!!
Is this then ok for Low GI days on the CYWT?
I love my yoghurt with stevia and vanilla extract, blueberries and sliced bananas, cinnamon, and walnuts. It’s delicious and healthy.
HI Joel,
You provide some good information as to how to interpret labels, which is very helpful.
I am however very surprised that you would recommend the dreaded artificial sweetener Splenda right next to the proven and test and natural Stevia.
Maybe your next investigation could focus on artificial sweeteners and their ill affects on health, especially the latest on aspartame. This stuff can kill you.
Thank you.
I like adding cinnamon and stevia to my plain yogurt – sooooooo delicious every time!! :)
@ Gaby:
I think I want to try yogurt your way too, that sounds awesome!
@ Karen W:
Just a heads up… I’m pretty sure all dairy products are made low fat or fat free by skimming some of the fat off the top as it rises. I’m almost 100% sure it’s a natural process.
Why are so many people freaking out about the Splenda comment? Yeah, if you consume a whole butt load of it, it could be harmful, but if you only use a tiny bit at a time, it’s not going to do anything. A small amount of Splenda is about as harmful as going outside if you live in a big city – just THINK about all the pollutants you are inhaling into your lungs. Or if you live around a smoker … Or if you eat ANYTHING at all that isn’t 100% organic… or if you use chemical cleaners in your home… Need I go on? Plus… Joel DID write an article on Splenda one time that explained this (how a little bit isn’t really going to affect you)… Maybe you all should calm down a little and be realistic before you make those comments (that being aimed more at the person above you, Karen).
What can I say? Here in Greece we have GREAT yoghurt!!! :)
Thanks for the information. I need all the help I can get.
monica wrote:
Ilove ff plain greek yogurt but Kroger(smiths/ralphs) also makes Carbmaster yogurt in an 80 calorie[ 12g protein 4g carb(3gsugar) 1.5g fat] and a 60 calorie[8-9g protein 4gcarb 1.5g fat] variety that are REALLY good and are excellent additions to protein shakes.
I’ve been eating the Kroger Carbmaster yogurt (80 cal) for a long time. It is REALLY good as Monica mentioned! If I’m not mistaken, it’s sweetened with sucralose and actually tastes better than the sugar sweetened alternatives to me!
What do you think of plain coconut yogurt?
How do you greek yogert tas a starter to make own homemade?
I have done quite a few searches for years concerning sweeteners of all sorts and found some good reference web sites. http://www.mercola.com and http://www.drdavidwilliams.com are good and teach a lot on the subject. I am very much an advocate of Stevia first, Agave second. Both are natural, the first is zero glycemic index to the body and the second is a low glycemic index.
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...