Yogurt has become an increasingly popular snack and breakfast food due to its delicious taste, creaminess, and health benefits. Greek yogurt in particular has risen in popularity over the past decade. This thicker, creamier yogurt contains more protein than regular yogurt. But some Greek yogurts contain a higher ratio of protein than others. So is ratio protein Greek yogurt healthy?
What is ratio protein yogurt?
Ratio protein yogurts are Greek yogurts that contain a higher ratio of protein to carbohydrates and fat. Typically, Greek yogurt contains about twice as much protein as regular yogurt – around 20 grams of protein per serving compared to about 11 grams. Ratio protein Greek yogurts can contain upwards of 25-30 grams of protein per serving.
This higher protein content is achieved by straining out more of the liquid whey from the yogurt during processing. Whey contains some natural milk sugars (lactose) so removing more whey concentrates the protein even further. The end result is a thicker, richer, creamier yogurt with less carbs and more satiating protein.
Benefits of high protein yogurt
There are several research-backed benefits associated with choosing high protein Greek yogurt products like ratio protein yogurt:
Increased satiety
The high protein content of ratio yogurt promotes increased feelings of fullness and satisfaction after eating. Protein is the most filling macronutrient. Eating high protein foods leads to decreased appetite and reduced calorie intake at subsequent meals compared to lower protein options.
Supports building muscle
The extra protein in ratio yogurts can help support muscle growth and maintenance, especially when paired with strength training. Protein provides the amino acids that are the building blocks for growing and repairing muscles.
May promote weight loss
Higher protein diets have been associated with enhanced weight loss and fat burning. Protein requires more calories for your body to digest and metabolize than carbs or fat. And the increased satiety from protein also reduces overall calorie intake which further aids weight management.
Helps stabilize blood sugar
The protein and fat in Greek yogurt helps prevent blood sugar spikes after eating by slowing digestion and absorption. This makes ratio yogurts a good choice for those with diabetes or prediabetes.
Nutrition comparison
Here is a nutrition comparison between regular yogurt, traditional Greek yogurt, and ratio protein Greek yogurt:
| Nutrition Facts | Regular yogurt | Greek yogurt | Ratio protein Greek yogurt |
|---|---|---|---|
| Calories | 100 | 120 | 130 |
| Protein (g) | 11 | 20 | 25-30 |
| Carbs (g) | 12 | 5 | 3-5 |
| Fat (g) | 3.5 | 5 | 2-3 |
| Sugar (g) | 12 | 6 | 2-4 |
As you can see, ratio protein Greek yogurts are significantly higher in protein and lower in carbs and sugar compared to regular yogurt.
Potential downsides of ratio protein yogurt
Despite the many benefits, there are a couple potential downsides to consider with ratio protein yogurts:
Higher cost
Due to the extra processing required to remove more whey and concentrate the protein, ratio protein yogurts are generally more expensive than regular Greek yogurt.
Added thickeners
To achieve the extra thick, creamy texture with less liquid, some ratio yogurts rely on additives like corn starch, pectin, and gelatin to act as thickeners. Those trying to avoid highly processed foods or extra additives may want to be mindful of this.
Higher sodium
The straining process used to make ratio protein yogurt can naturally concentrate the sodium content. Some brands also add salt to balance the tart flavor. Checking labels and aiming for options under 200mg of sodium per serving is recommended.
Best ratio protein yogurt brands
Here are some of the most popular, nutritious ratio protein Greek yogurt brands to try:
Siggi’s
Siggi’s makes a few different ratio protein yogurt lines. Their REGULAR ratio yogurt has a thick, creamy texture while keeping sugar under 7g. The SIGGI’S+ line has over 40% protein and only 2g of sugar.
Fage Greek Yogurt
Fage Total is a widely available brand that offers rich ratio yogurts with 20-21g protein per 5.3oz serving. Their Total 0% also has zero fat.
Noosa
Noosa is an Australian style yogurt made with whole milk. Their high protein lineup provides 22g protein per 5.5oz cup. Noosa is also known for its decadent flavors like lemon, wild blueberry, and mango.
Wallaby
Wallaby Organic Greek Yogurt is a ratio protein option with 19g protein and less than 5g of sugar. It’s made from organic whole milk and comes in unique flavors like strawberry rose, blueberry pomegranate, and mango ginger.
Chobani
Chobani’s Simply 100 Greek Yogurt packs 24g protein into each 5.3oz cup with zero fat and low carbs. The Triple Zero line also has zero added sugar.
Tips for choosing the best ratio protein yogurts
When shopping for the healthiest ratio protein yogurts, here are some helpful tips to keep in mind:
- Check the protein-to-sugar ratio – Look for at least 2x as much protein as sugar
- Avoid added thickeners in the ingredients list if possible
- Look for unsweetened or low sugar varieties under 10g per serving
- Try different fat contents – 0%, 2%, whole milk, etc based on your dietary needs
- Opt for organic when you can to avoid hormones or antibiotics
- Select interesting flavors you’ll enjoy so you stick with eating it!
Conclusion
Ratio protein Greek yogurts can be an incredibly nutritious addition to your diet. The high protein content promotes increased satiety, muscle building, potential weight loss benefits, and balanced blood sugar. While ratio yogurts come with a slightly higher price tag and sodium content, the extra protein and reduced sugar and carbs make them a smart choice if it fits your budget and dietary needs. Focus on variety, ingredients, and picking flavors you love to reap the unique benefits of ratio protein yogurt.