Milk derivatives such as yogurt, the skyr, the kefir or the whipped fresh cheese They are excellent sources of proteins of high biological value for the body. However, not all of them offer this nutrient in equal proportions; that’s why we show you which is the option with more protein.
Yogurt, derived from the fermentation of milk
The yogurt It is derived from dairy fermentation due to the action of live bacteria such as probiotics. Although these microorganisms are not always present in yogurt due to the pasteurization process that many involve.
For practical purposes we will use plain yogurt without additives to estimate a protein content around 3.5% very similar to what the milk that gives it origin provides.
We find in the market very low-fat skim yogurts and whole yogurts whose contribution of lipids is similar to that of proteins per 100 grams.
Whipped cheese, fresh cheese with more protein than yogurt
It is obtained from the rennet of milk in which proteins are concentrated Due to the fact that the greater aqueous portion or whey is separated from the milk after the acidification of the same.
Its protein content is variable, being able to find between 8 and 18% protein in them, being the lightest and watery the least protein.
It is casein source, a protein of high biological value that our body can make the most of.
Skyr, like a yogurt but constitutes a fresh cheese
Skyr is a typical Icelandic dairy that it is consumed like a yogurt and that has the consistency similar to the same, but that is classified as fresh cheese.
Unlike a traditional cheese where the rennet is obtained by acidifying the milk, in this case the milk fermented with the addition of skyr that has live bacteria or probiotics and allows the separation of the rennet from the milk.
Contains about 13% protein and since it is made with skimmed milk, it constitutes a very lean food with a just over 0 grams of fat per 100 grams.
Milk kefir, proteins depending on the milk that gives it origin
Kefir is product derived from milk fermentation or water, in this case we refer to milk kefir, which is a source of protein in variable amounts, since it depends on the milk that gives it origin.
Thus, a kefir created from cow’s milk is very similar in nutritional terms to milk itself, but with added probiotics. And offers in average 3% protein inside.
We can employ kefir in replacement of a natural yogurt or a fresh cheese if we use its granules without beating.
Skyr, the option with more protein and less fat
Although all the alternatives analyzed are good protein sources of high biological value for our body, if we are looking for lean proteins without a doubt, the skyr is the best alternative to incorporate into the usual diet.
However, depending on the variety, a smoothie queso fresco may offer more protein, but also more saturated fat, sodium, and cholesterol.
The yogurt and milk kefir are the options with the lowest protein content, but not for that less valuable for the organism, because they are lighter and we can thus consume larger proportions.
So, if we seek to add a considerable contribution of proteins, the skyr It is a dairy derivative that we recommend using to achieve this and second, the whipped fresh cheese.
Both options can be part of sugar-free cupcakes, desserts, appetizers, bowl smoothies, sauces or other dishes, to add quality proteins to the usual diet.
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