Greek yogurt - full fat vs. low fat

[angelanadine]

To re-introduce dairy, I am testing greek yogurt. I have no weight concerns of any sort, so I have no issue going for the full-fat yogurt, except:

 

full-fat contains cream, and only 9g of protein per serving

low-fat contains just milk, and a whopping 22g of protein per serving (identical sizes)

 

I would like to transition to using yogurt for protein in the mornings if dairy goes over well (I just can't get with meat or eggs for breakfast...), but don't like the low-fat aspect of this. Does anyone have thoughts on this? Is it preferable to go for the protein or for the full-fat?

 

Also, as a follow-up question, if I tolerate dairy well, can I keep consuming it during my re-introduction phase, or should I avoid for the entirety of the re-introduction protocol?

 

Thanks in advance!

[Tina R]

Check out this post http://whole30.com/step-two-finished/. I think you should use the yogurt that you like best. If you like low fat then use it and add some extra fat if you need it.

[LadyM]

It makes sense to me that you test the item you'd like to eat on a regular basis. If protein is what you want to use it for, then I'd say stick with the higher protein version.

 

I think the way reintroduction goes is you test one item at a time and then, yes, avoid it during the rest of reintroduction and stick with otherwise W30 eating except for the group you're testing.

[Tom Denham]

Low fat yogurt does include more protein per gram than full fat yogurt, but your numbers for low fat yogurt are higher than I have seen elsewhere. In any case, you might want to consider that a large egg is reported to include 6 grams of protein. We advise most people eating 3-4 eggs as their protein, which would work out to 18-24 grams of protein. 

 

NPR reported some interesting research on full fat versus low fat. The health benefits favor full fat yogurt: http://www.npr.org/blogs/thesalt/2014/02/12/275376259/the-full-fat-paradox-whole-milk-may-keep-us-lean

 

I rarely see full fat yogurt in stores. I look for my wife who is a regular yogurt consumer. Most of the time, all I see is low or no fat. 

 

You should avoid yogurt after your initial trial as you test other foods. The effects of a food may be subtle or slow to manifest. If you keep eating yogurt while you test other foods, you may confound symptoms from one food with another and not know it. 

[Mom2A&M]

Traders joes has a full fat "European style" organic plain yogurt. It is high-ish in protein(12g/cup), full fat, plain (unsweetened) and IMO a better texture than "Greek". I have only found it in a large tub, no individual cups though.