Do you know your yogurt?

I am often surprised at the information that I find when I start researching facts for my column.

Friends recently asked me about dairy and what was the difference between Greek yogurt and regular yogurt. They also are cutting back on their dairy intake and wanted to know if keeping yogurt in their diet was OK.

Both are good questions that I had thought about but had not done any real research into. So what makes yogurt and specifically Greek yogurt different or unique in the world of dairy?

First off, did you know that Greek yogurt is a $2 billion a year industry in the United States? Also did you know that in Twin Falls, a 1 million-square-foot Chobani plant produces one million cases of yogurt per week? It seems we love our yogurt here in Idaho, and since 28 percent of Americans are now eating yogurt on a daily basis, it is becoming an extremely popular food.

Let's start by looking at the fact that yogurt comes from milk that has had healthy bacteria added, causing fermentation. During the fermentation process, yogurt thickens and takes on a sour or tangy taste. Once the fermentation process is complete, all yogurt is strained to remove liquid whey and lactose, which gives it a thick and creamy texture. Plain regular yogurt is usually strained twice, whereas Greek yogurt is strained many more times depending on the manufacturer, to remove more whey along with lactose and creating a much thicker consistency with less sugar content.

Although yogurt is a dairy product and too much dairy can lead to health problems, yogurt provides a number of very good health benefits. One of the more important benefits is yogurt's probiotic quality. When you start to look at the nutritional differences between Greek yogurt and regular yogurt, it becomes pretty clear not all yogurt is created equally.

Greek yogurt has, on average, double the protein, half the carbohydrates and half the sodium of regular yogurt. For example, eight ounces of Greek yogurt averages around 20 grams of protein, compared to 13 grams on average in regular.

The other interesting difference is that Greek yogurt has fewer carbohydrates than regular yogurt. Plain Greek yogurt does not spike your insulin levels like plain regular yogurt, making it better for diabetics and for weight loss.

Regular yogurt is much better in one area: calcium. Regular yogurt has much more calcium content than does Greek yogurt. So if you need extra calcium or are fighting osteoporosis, regular yogurt will give you better calcium delivery.

Then there is always the question between standard Greek yogurt and fat-free Greek yogurt. Not all fat in foods is bad. In fact, fat is essential for our bodies to function, especially for hormones and nerve tissue. Although Greek yogurt is very high in saturated fat, in moderation it has more benefit then fat-free yogurt made with skim milk.

Many consider yogurt to be the perfect health food, and it certainly can be a well-rounded addition to your diet. Both Greek and regular yogurt have varying amounts of lactose in them that can trigger lactose intolerance in some people. Lactose is the leading dairy allergen for children and adults. The two proteins found in dairy are called casein and whey. These proteins are also tied to dairy allergies and digestion problems in children and adults.

If you are removing dairy from your diet, then you have to face the fact that yogurt is dairy. If you're only going to allow a small amount of dairy into your diet, then choosing Greek yogurt is your best option. It always comes down to choosing what works for you nutritionally.

When it comes to choosing yogurt, ensure it is made from organic dairy, which is not exposed to the growth hormones rBGH/rBST used on dairy cows to produce more milk.

Yogurt has been a food source for thousands of years. Within the world of dairy, Greek yogurt has become king. Check the packaging for low sugar content, use it in moderation, and it can be a very healthy food choice.

Judd Jones is a director for the Hagadone Corporation.