Before I dive into the differences between Greek yogurt vs. Greek-style, and natural yogurts, I want to address one important point: flavoured yogurts. They’re often loaded with added sugars, artificial sweeteners, and flavourings, which can derail your health goals.
Even “low-fat” or “healthy” flavoured yogurts can pack more sugar than a dessert!
This blog focuses on the benefits of natural, unflavoured yogurts. These options let you avoid hidden sugars and enjoy a clean, nutrient-packed food that can be easily customized with wholesome toppings like fresh fruit, nuts, or seeds.
What’s the Difference? Greek Yogurt vs. Greek-Style Yogurt, and Natural Yogurt
Even when making the healthier choice of natural unflavoured yogurts, the sheer variety on the yogurt aisle can still be overwhelming.
Greek yogurt vs.Greek-style yogurt, natural yogurt, fat-free options... it can be hard to know which one to choose. Here’s a breakdown of what sets them apart and why your choice matters—especially if you’re a woman over 50.
Greek Yogurt vs. Greek-Style Yogurt
Greek yogurt is made by the traditional Greek method, straining out the liquid whey, leaving behind a thick, creamy product that’s high in protein and lower in lactose. The straining concentrates the nutrients, giving it more protein per serving compared to other yogurts.
Greek-style yogurt mimics the thickness of Greek yogurt but often achieves this by adding thickeners like cream, starch, or gelatine. It usually contains less protein and may include added ingredients. Some better quality Greek-style yogurts, there may be some straining involved but the thickness is mainly from the additives.
Key takeaway: Greek yogurt is the more nutrient-dense choice, offering a cleaner label and higher protein.
Fat-Free Greek Yogurt vs. Full-Fat Greek Yogurt
Fat-free Greek yogurt has been stripped of its fat content, which lowers its calorie count. While it’s still high in protein, removing the fat can make it less satisfying and creamy. Full-fat Greek yogurt, in contrast, retains natural fats, which can help you feel fuller for longer and aid in absorbing fat-soluble vitamins like A, D, E, and K.
Key takeaway: Full-fat options, in moderation, may be more beneficial for women over 50 due to their satisfying texture and support for nutrient absorption but will contain more calories.
Natural Yogurt vs. Greek Yogurt
Natural yogurt is unstrained, meaning it retains more whey and tends to be thinner in texture. It usually has less protein per serving than Greek yogurt but contains more calcium, as some calcium is lost in the straining process. Natural yogurt is often unsweetened, which is great for avoiding hidden sugars.
Key takeaway: If protein intake is a priority, Greek yogurt is superior, but natural yogurt is still a great, calcium-rich option.
Which is the Better Choice for Women Over 50?
Women over 50 often benefit from higher protein intake to maintain muscle mass, stabilize blood sugar, and keep energy levels steady. Greek yogurt (preferably full-fat, if calorie intake allows) is the best all-rounder for its protein content, creaminess, and ability to keep you feeling full.
Natural yogurt, with its higher calcium content, can be a good alternative, particularly if you’re also getting enough protein elsewhere in your diet. Fat-free versions of any yogurt can be tempting but may leave you less satisfied, leading to more snacking later.
To summarise so far
Look for plain, unsweetened options and check labels carefully—especially with Greek-style yogurt, which may include unnecessary additives. Pair your yogurt with nuts, seeds, or berries for a nutrient-dense snack that supports healthy aging.
For women over 50, choosing the right yogurt can provide a boost of protein and calcium while keeping cravings at bay—supporting both your health and your weight-loss goals.
Let’s dive deeper into some additional considerations to refine the advice for women over 50 when choosing yogurt.
Protein Content: Fat-Free vs. Full-Fat Yogurt
Fat-free Greek yogurt often contains slightly more protein per serving compared to full-fat versions. This is because fat is removed, concentrating the remaining nutrients like protein. For women over 50 who are prioritizing protein intake to maintain muscle mass and manage hunger, fat-free Greek yogurt can be a great option.
However, fat is still a crucial nutrient, especially for women navigating post-menopause. Healthy fats, such as those from olive oil, avocados, nuts, and seeds, can support hormone balance, aid nutrient absorption, and promote satiety. Opting for fat-free yogurt and incorporating these healthier fats elsewhere in your diet offers a flexible solution.
Bottom line: If protein is the goal, fat-free Greek yogurt is an excellent choice. Just be sure to balance your fat intake from other nutrient-rich sources.
Good Gut Bacteria: Are All Yogurts Created Equal?
Probiotic bacteria, such as Lactobacillus and Bifidobacterium, are so beneficial for gut health, supporting digestion, immunity, and even mood. However, not all yogurts are guaranteed to contain live and active cultures.
Check the label: If a yogurt contains probiotics, it will usually state “live and active cultures” or list specific strains like Lactobacillus acidophilus.
Heat-treated yogurts: Some yogurts are pasteurized after fermentation, which kills the live bacteria. These won’t provide probiotic benefits, even if they are labeled as yogurt.
Greek-style yogurt: Because it’s often made with thickeners instead of traditional fermentation, it may lack probiotics entirely unless explicitly stated.
Tip: For gut health, look for yogurts that specifically mention live cultures. Greek yogurt often delivers both protein and probiotics, but always read the label.
Greek Yogurt: Does It Have to Be Made in Greece?
This is a common myth! Greek yogurt does not have to be made in Greece to bear the name. It’s a style of yogurt that refers to the Greek traditional straining process, which removes whey to create a thicker, creamier product with higher protein content.
In contrast, the term "Greek-style" yogurt is less regulated and can include products made with thickeners or stabilizers to mimic the texture without the full straining process.
Key takeaway: Authentic Greek yogurt is defined by its method of production, not its geographic origin. Always check the ingredients and nutritional label to ensure you’re getting the real deal.
Which Yogurt Is Best for Women Over 50?
Considering all these factors, the “best” yogurt depends on your goals:
For protein and gut health: Fat-free or full-fat Greek yogurt with live cultures is an excellent choice.
For balancing fats: If you’re focusing on healthy fat sources elsewhere, fat-free yogurt is a smart option.
For a clean label: Natural yogurt, Greek yogurt, or Greek-style yogurt with no added sugars or thickeners is ideal.
Pair your yogurt with fibre-rich options like berries, flaxseeds, or chia seeds to support digestion, and incorporate healthy fats like a drizzle of olive oil or a handful of nuts for a balanced snack.
Choosing the right yogurt involves understanding your nutritional needs and reading labels carefully. For women over 50, the combination of protein, probiotics, and balance of fats makes Greek yogurt a standout choice. Whether you go fat-free or full-fat, ensure it aligns with your broader dietary goals and lifestyle.
When I'm working with clients I recommend the yogurt type and best brand that suits their specific goal, lifestyl and budget. I want to maximise the nutrients that will most help them achieve their goal. In some cases that might be having a few different varieties in the fridge. Here's a few I had in the fridge today.
Of course new and different brands and varieties are being produced all the time, but use the tips in this blog and you'll know how to choose what's best for you.
Want to work with me https://www.janicetraceynutrition.com/work-with-me101
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