Substitute of the Week – Greek yogurt vs. sour cream

Greek yogurt v sour cream 2Much like fashion, new diet “fads” are continually changing and morphing.  What doesn’t change, however, is the basics. In dieting terms, this means if your goal is to lose weight, you need to lower your caloric intake and burn more calories. Put even more simply: move more and eat less.

With a limited number of calories allowable, you want to make the most of what you get. There are numerous ways to cut calories without changing your entire menu. This comes in the form of substitution, or choosing a healthier option to replace the higher calorie food without losing the taste. Each week I will bring a new, healthier alternative to incorporate into our diets.

Cooking with yogurtThis week:  Greek yogurt vs. sour cream. 

The nutritional differences between fat-free and regular varieties of both sour cream and Greek yogurt can be huge. While nonfat Greek yogurt has approximately  130 calories per cup, 1 gram of fat and 8 grams of carbohydrates, a 1-cup serving of the regular type has approximately 300 calories, 23 grams of fat and 7 grams of carbohydrates. One cup of sour cream has more calories than Greek yogurt, even when it’s a low-fat brand. One cup of reduced-fat sour cream has approximately 400 calories, 32 grams of fat and 16 grams of carbohydrates. Moreover, you will get more protein as a result of using Greek yogurt over regular sour cream.

Greek yogurt has a similar consistency to sour cream, but with a stronger flavor, which is not noticeable in most recipes. It is a fantastic substitute for sour cream when making dips and dressings because of their shared characteristics. Greek yogurt also acts as a great substitute for toppings for chili, baked potatoes or tacos.

Make cutting calories a little easier with this easy and flavorful substitute. Check back for your next “Substitute of the Week”!

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