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1) Joanna's question: What is the difference between greek yoghurt and normal yoghurt?
Answer: Greek yoghurt is created by straining away the excess whey in conventional yoghurt, which results in a thicker, creamier, and tangier yoghurt. While plain Greek yoghurt has a lower sugar content and more protein than normal yoghurt, it also contains nearly twice the amount of the bone-strengthening mineral calcium. (Valente, 2022)

2) Joanna's question: What are the benefits for our body when eating greek yogurt?
Answer: Greek yoghurt, which is high in calcium and protein, may help you feel satisfied after eating. This is due to the fact that this combination of nutrients promotes the production of appetite-suppressing hormones. Yoghurt consumption is also linked to decreased body weight, body fat percentage, and waist circumference (Shubrook, 2023).

3) Gayan's question: Is greek yoghurt full fat or low fat? what is the difference between low and full fat yogurt?
Answer: Greek yoghurt is available in a wide range of flavours and fat content, including full fat, reduced fat, and fat-free. The difference between full fat and low fat yoghurt is that the low fat has a reduced fat content (Butler, 2016). The full-fat variant uses whole milk, whilst the low-fat (and non-fat) variations use skim milk.

4) Sharon's question: Is this yogurt safe for lactose intolerant patients? How much lactose does it contain?
Answer: Since this brand contains 22g of lactose, it is therefore not for lactose intolerant individuals. An alternative to Greek yoghurt for lactose intolerant individuals is the Cyclops Natural Lactose Free Yoghurt

5) Joanna's question: What is the daily protein intake for greek yoghurt?
Answer: For physically active individuals, a protein consumption of 1.2 - 2g per kg of body weight is generally ideal. Greek yoghurt has 20g of protein every 200g portion, making it a high protein meal. (Butler, 2016)

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Abbas, A. (2022, August 7). Lactose structure properties applications benefits disadvantages. Master chemistry. https://themasterchemistry.com/introduction-to-lactose/

BetterHealth.gov.au. (n.d). Sporting performance and food. https://www.betterhealth.vic.gov.au/health/healthyliving/sporting-performance-and-food

Butler, N. (2016, August 17). 6 fantastic health benefits of Greek yogurt. Healthline. https://www.healthline.com/health/food-nutrition/greek-yogurt-benefits

Britannica. (2018). Oleic acid. https://www.britannica.com/science/oleic-acid

Countdown. (n.d). Anchor authentic greek yoghurt tub natural unsweetened. https://www.countdown.co.nz/shop/productdetails?stockcode=8309&name=anchor-authentic-greek-yoghurt-tub-natural-unsweetened

Faizan, U., Rouster, A., S. (2022, August 29). Nutrition and hydration requirements in children and adults. NIH. https://www.ncbi.nlm.nih.gov/books/NBK562207/#:~:text=Another%20way%20to%20generalize%20caloric,directing%20nutritional%20counseling%20in%20children.

Hicklin, T. (2017, March 14). How dietary factors influence disease risk. NIH. https://www.nih.gov/news-events/nih-research-matters/how-dietary-factors-influence-disease-risk#:~:text=Having%20too%20much%20sugar%2C%20salt,diabetes%2C%20and%20other%20health%20conditions.

Kay, S. (2023, May 4). What is processed food? [Image]. Kay Nutrition. https://kaynutrition.com/what-is-processed-food-anyway/

Langford, L. (2022, November 22). The effects of nutrition on child growth and development. Study.com. https://study.com/learn/lesson/nutrition-child-growth-development-effects-importance-habits.html#:~:text=Nutrition%20impacts%20a%20child's%20physical,risk%20of%20illness%20or%20disease.

McHugh, T. (2015, December 1). How yogurt is processed. IFT. https://www.ift.org/news-and-publications/food-technology-magazine/issues/2015/december/columns/processing#:~:text=Greek%20yogurt%20or%20concentrated%20yogurt,thicker%2C%20higher%2Dprotein%20yogurt.

Monteiro, C., Cannon, G., Moubarac, J., Levy, R., Louzada, M., & Jaime, P. (2018). The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutrition, 21(1), 5-17. doi:10.1017/S1368980017000234

National Center for Biotechnology Information (2023). PubChem Compound Summary for CID 445639, Oleic Acid. https://pubchem.ncbi.nlm.nih.gov/compound/Oleic-Acid.

Olsen, N. (2018, September 25). Is greek yogurt good for you?. Medical News Today. https://www.medicalnewstoday.com/articles/323169

ODPHP. (2021, July 20). Nutrition as we age: healthy eating with the dietary guidelines. Health.gov. https://health.gov/news/202107/nutrition-we-age-healthy-eating-dietary-guidelines#:~:text=Eating%20more%20fruits%2C%20vegetables%2C%20whole,food%20group%20and%20nutrient%20recommendations.

Patni, N., Tripathi, N., Bosmia, S. (2015, August). Casein extraction from various milk samples and its role as a viable substitute for conventional plastics. International Journal of Applied Engineering Research. https://www.researchgate.net/publication/280689493_Casein_Extraction_from_various_milk_samples_and_its_role_as_a_viable_substitute_for_conventional_plastics

Raman, R. (2017, September 5). How your nutritional needs change as you age. Healthline. https://www.healthline.com/nutrition/nutritional-needs-and-aging#:~:text=Needing%20Fewer%20Calories%2C%20but%20More,carry%20less%20muscle%20(%205%20).

Shubrook, N. (2023, February 8). Top 10 health benefits of Greek yogurt. BBC Good Food. https://www.bbcgoodfood.com/howto/guide/greek-yogurt-healthy

Valente, L. (2022, August 14). Which is healthier: Greek yogurt or regular yogurt. EatingWell. https://www.eatingwell.com/article/7877433/which-is-healthier-greek-yogurt-or-regular-yogurt/#:~:text=Greek%20yogurt%20is%20made%20by,the%20bone%2Dstrengthening%20mineral%20calcium.

Vedantu. (n.d). Casein protein. https://www.vedantu.com/biology/casein

Wahl, R. (1999). Nutrition in the adolescent. Department of Pediatrics, Steele Memorial Children's Research Center, University of Arizona Health Sciences Center, 28(2), 107-11. DOI: 10.3928/0090-4481-19990201-07

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- The food and nutrition we consume is essential for growth and development, especially during early childhood.
- It affects a child's physical development as well as their mental growth.
- It affects a child's emotional and intellectual growth as well. A child who consumes proper nutrition can frequently keep a healthy weight and experience a lower risk of sickness or disease.
(Langford, 2022)

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- Having an unbalanced and unhealthy diet can increase the risk of diseases such as heart diseases, stroke, diabetes. With the practice of healthy consumption, the risk of such diseases will decrease.
- The mortality rates from cardiometabolic diseases, such as heart disease, stroke, and type 2 diabetes, rise when there is an excessive intake of salt and an inadequate intake of nuts, seeds, fish, vegetables, fruits, whole grains, and processed meat.
(Hicklin, 2017)

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- A well balanced diet has plenty of benefits for physical performance. A balanced diet will supply enough protein to support muscle growth and repair as well as the vitamins and minerals the body requires.
- By eating high-carbohydrate foods, the glycogen stores in the body will increase.
- If a person's diet is low in carbohydrates, their ability to exercise may be hampered since their body won't have enough glycogen stored to power them.
- Protein promotes muscle growth and repair.
(BetterHelath.gov.au, n.d)

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1 serving = 150g

Macronutrients:
Protein (Casein, whey): 9.5g per serving
Fats (Oleic acid, palmitic acid): 4.4g per serving
- Saturated: 2.2g per serving
Carbs (Lactose, galactose): 2.2g per serving
- Sugars: 2.2g per serving
- Lactose: 2.2g per serving
- Sucrose: 0g per serving
- Galactose: 0g per serving

Micronutrients:
Sodium: 112mg per serving
Calcium: 222mg per serving
Dietary Fibre: 0mg per serving

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- Greek yogurt processing involves changing the milk composition, lowering the fat level, and raising the solids content. The final fat content ranges between 1% and 10%.
- Pasteurisation and homogenization are important processes as they eliminate microbes, denature whey proteins, and release chemicals. Continuous or batch pasteurisation at temperatures ranging from 85°-90.5°C for 30-60 minutes.
- After pasteurisation and homogenization, it is chilled to 40°-44°C and injected with a lactic acid-producing culture.
- For up to four hours, the yoghurt is then incubated at 3 to 4 °C to break down lactose, assemble proteins, and create flavour compounds.
(McHugh, 2015)

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How greek yoghurt helps maintain a healthy diet

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How greek yoghurt helps maintain a healthy diet

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- Greek yoghurt is a fermented dairy product, a kind of food processing that employs bacteria cultures such as Lactobacillus bulgaricus and Streptococcus thermophilus.
- Greek yoghurt, which is high in calcium and protein, promotes healthy bones. Greek yoghurt and other meals high in protein may help build muscle mass. (Olsen, 2018)
- Greek yoghurt is low in sugar and relatively high in protein, so including it in the diet may help avoid insulin spikes caused by other meals and help to maintain stable blood glucose levels.

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The spectrum is classified into four groups

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The spectrum is classified into four groups

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- A disaccharide made up of galactose and glucose monomers.
- Chemical formula C₁₂H₂₂O₁₁.
- It is made up of 12 carbon atoms, 22 hydrogen atoms, and 11 oxygen atoms.
- It's a white solid with a mildly sweet taste.
- It is a non-hygroscopic solid that is water soluble.
- The molecular weight of this compound is 342.297 g/mol.

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(National Center for Biotechnology Information, 2023)

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- A monounsaturated omega-9 fatty acid found in animals and plants.
- It is a long-chain carboxylic acid with one double bond in the cis configuration between C₉ and C₁₀.
- It's a colourless and odourless liquid.
- It is a low-melting-point solid that occurs in two crystalline forms with melting temperatures of 13.4 °C (56 °F) and 16.3 °C (61 °F), respectively. (Britannica, 2018)

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Where Greek yoghurt stands in the spectrum

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Where Greek yoghurt stands in the spectrum

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Greek yoghurt is considered to be in Group 1, as it is a minimally processed food.

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- Casein is able to supply the body with all 9 essential amino acids.
- It is a mixture of phosphoproteins with different molecular weight
- It is a crystalline substance with no taste or aroma. While casein protein from commercial sources is yellowish in colour and has a nice aroma.
- It's known as a lyophilic colloid. It is related to gelatine and albumin.
- It is isoelectric at pH 4.6 and has a solubility of 0.01 percent.
(Vedantu, n.d)