The Yoghurt Deception: What's Really in Your Pot?
It sits in millions of British fridges, a creamy staple beloved for its versatility with both sweet and savoury dishes. However, food experts are urging shoppers to look more carefully at pots labelled 'Greek' or 'Greek style', as the difference between them could impact your health.
The Crucial Processing Difference
The fundamental distinction lies in how these yoghurts are made. Authentic Greek yoghurt undergoes a traditional straining process that removes whey, creating its characteristic thick texture and boosting its protein content naturally.
Greek-style alternatives take a different approach. To mimic the creamy texture without the time-consuming straining, manufacturers often use additives including thickeners like gelatin, various gums, and milk solids.
The Emulsifier Concern: A Threat to Gut Health?
Dr Karl Kruszelnicki highlighted a particular worry on his podcast, Shirtloads of Science. He pointed out that Greek-style yoghurts typically contain emulsifiers - additives designed to keep ingredients blended and prevent separation.
Dr Karl consulted Professor Clare Collins, a respected dietitian and Professor of Nutrition and Dietetics at the University of Newcastle, about what these emulsifiers might be doing to our bodies.
Professor Collins explained the emerging science: 'There's been an assumption that with these food additives, your body doesn't absorb them, so what's the problem?' she told Dr Karl. 'But now there's more recognition that some can travel all the way to the large intestine, reaching the colon where our gut microbiota live. The microbiota can then have a field day with them.'
She described a worrying chain reaction. Emulsifiers can disrupt our gut bacteria and directly attack the gut wall, breaking down its protective mucus layer and potentially creating tiny holes, a condition often referred to as 'leaky gut'.
The Consequences of a 'Leaky Gut'
When the gut wall becomes permeable, Professor Collins warned that unhealthy bacteria can slip through into the bloodstream. This breach may lead to various health issues, including allergies, an increased risk of inflammatory bowel conditions, or persistent diarrhoea.
She offered a vivid analogy, comparing emulsifiers to 'washing up liquid'. Just as dish soap breaks down grease on a dirty pan, these additives can break down fats and affect the intestinal wall's integrity. 'When the emulsifiers get all the way to the colon, it's presented like a dirty dish, so to speak, and can actually attack your colonic wall,' she explained.
How to Be a Savvy Shopper
For consumers wanting to avoid these additives, Professor Collins advised checking labels carefully. Emulsifiers might be listed under chemical names like 'soy lecithin' or 'polysorbate 80', or they may appear as numbers, typically within the 400 range.
However, she repeatedly urged people not to panic. Her practical recommendation was to 'download the food additives list from Food Standards Australia New Zealand (FSANZ). I think it's worth it, save it to your phone, so you know what numbers and words you're looking for.'
Dr Karl's segment has been viewed more than 430,000 times, with many commenters expressing surprise that they needed to be 'wary' of Greek-style yoghurts.
The Milk Debate: Whole vs Skim
In related nutritional news, New York longevity doctor Poonam Desai recently explained why she recommends whole milk over skim milk to patients without dietary restrictions.
'I choose whole milk because the fat helps with better absorption of fat-soluble vitamins like A and D,' she stated. 'The fat also helps slow down glucose spikes, making it a more blood sugar-friendly option.'
Dr Desai detailed how the skimming process removes not just fat but also natural vitamins, which are then added back artificially. She emphasised that vitamins A and D are fat-soluble, meaning they require fat for optimal absorption - something skim milk lacks.
Furthermore, she warned that 'skim milk is not good for your metabolic health because it causes a faster rise in glucose levels.' The natural lactose in milk will spike blood sugar faster without the fat content found in whole milk to moderate this effect.
In Australia, skim milk contains no more than 0.15% fat per 100g, offering fewer calories but, according to Dr Desai, diminished nutritional benefits and potential metabolic drawbacks.
