- What's going on in Jigsaw land?
It's Thomas DeLauer and as you well know,
whenever you are consuming magnesium it's going to
help get your system moving.
It's relaxing your colon, it's relaxing your gut,
so it's making it, well, so you can do, well,your business
a little bit easier.
But whenever you can't get your hands on some magnesium,
the best bet might be utilizing some different kinds
of yogurt so in this video I'm going to break down
the difference between Greek yogurt and Bulgarian yogurt,
which might be one that you've never even heard of before
so let's get down to the details.
So first thing I want to talk about is Greek yogurt.
I'm going to give you a quick breakdown of how
Greek yogurt is actually created.
So when you first start out with yogurt, you strain it.
You strain it a couple of times.
With Greek yogurt, you are straining it multiple times
until it's thicker.
Essentially, you're getting the whey out of the yogurt
so you're left with just a solid.
This ends up leaving you with a little bit more sugar
and a little bit more depth and consistency
to the actual yogurt.
It also ends up giving you a little bit of a higher
protein content which, in theory, when we're talking about
ketosis people think that that's good but if you've
watched a lot of my videos then you know that protein
isn't really the answer.
We are looking for a higher fat versus a higher protein.
When we look at the bacteria strains in Greek yogurt,
we have thermophilus and bulgaricus so two very defined
kinds of bacteria.
Now these kinds of bacteria work predominately
in your upper intestinal tract.
So we're talking about stomach bloating,
we're talking helping aide in digestion
when it comes down to first eating food.
We're not talking about colonization within the gut,
we're not talking about colonization in the colon,
we're talking about fairly localized intestinal flora
that's going to be sitting in your small intestine
and in your stomach for the most part.
Now, again, because it's a higher protein content
you also end up having a lot more risk of it going through
gluconeogenesis and converting into a sugar
so the carb content in Greek yogurt is already naturally
high but the protein has a propensity to convert
into even more sugar.
I'm not saying that Greek yogurt's bad, I'm just saying
that Bulgarian yogurt might be a better example to use
on a ketogenic diet.
So that's when we take a look at Bulgarian yogurt.
Bulgarian yogurt is a little bit different in the fact
that it is not strained so you're left with all the goodness
that's normally going to come from yogurt but it's not
going through the straining process which means
you're left with a little bit more whey, which in theory
would make you think that there would be more milk sugar
in it but since there are more bacteria strains in
Bulgarian yogurt, they feed off of the sugar
and end up killing off the sugar so you ultimately
end up with a much better yogurt that ends up having more
in the way of probiotic strains.
So, in this, case, we're looking at bulgaricus that's
in here, we're looking at acidophilus, we're also
looking at the thermophilus and we're still looking
at the bifidum that's in there.
So we've got four different kinds of probiotic
bacteria that are going into a Bulgarian yogurt
versus two different kinds that are going into
Greek yogurt, thereby giving you a much more diverse
set of bacteria that's going to go
into your intestinal tract.
And some of the bacteria that's in Bulgarian yogurt
has been shown to colonize a bit more not only in the
small intestine but also into the large intestine,
which means that you are getting the probiotic activity
that you need not just in the stomach but all the way
through the intestinal tract and all the way through
the colon which can help you out immensely when
you're on a ketogenic diet when you're sometimes
lacking the fiber that you might need to be able to get
the digestion that you probably want.
Last, but not least, when we're looking at Bulgarian yogurt
is a significantly lower carb content.
So for example, when we take a look at Bulgarian yogurt,
we have five grams of carbohydrates per serving
for a one cup serving with eight grams of fat
and then with Greek yogurt we have nine grams of carbs
and eleven grams of fat for the full fat but not many
people eat the full fat version.
You see the problem here is since it is already
a higher carbohydrate content and we're combining
that with an already high fat content, we're getting
a little bit of an insulin spike that's happening
whenever we're having the carbohydrates that are coming
from the milk sugar.
So carbs plus fat equals storing fat a lot easier.
Whereas here, we have a much lower level of carbohydrates,
you're not having that insulin spike as much.
Plus, the extra bacteria are going to help break down
the sugars a little bit more.
Anyway, one isn't necessarily better than the other.
Greek yogurt's going to be better if you want a little
bit more protein but Bulgarian yogurt is going to
be a bit better if you're looking for the diverse
probiotic effect since there's about 90 billion CFU
in a serving of Bulgarian yogurt versus Greek yogurt,
about 25 - 30 billion CFU.
Still a lot of bacteria but one is almost three times
as much as the other.
So, as always, Jigsaw Land, make sure you're keeping
it locked in here and click on the link and check out
Jigsaw's MagSRT so that you can get the wide spectrum
of magnesium that you need to keep your system
moving quite well so you don't have to be living
on Bulgarian yogurt.
I'll see you soon.
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