Greek yogurt is produced by straining out excess whey after fermentation, which gives it a thicker consistency and a higher protein content than regular yogurt. Some brands further boost protein by adding milk protein during processing. Consumers can find Greek yogurt in full-fat, low-fat, non-fat, flavored, and unflavored varieties.
Rich in nutrients
A 200 g serving of plain, unsweetened, low-fat Greek yogurt provides:
Calories: 146
Protein: 20 g
Fat: 3.8 g
Carbohydrates: 7.8 g
Daily Value (DV)
Vitamin B12: 43%
Vitamin B2: 35%
Vitamin B5: 19%
Vitamin A: 20%
Calcium: 18%
Phosphorus: 22%
Potassium: 6%
Zinc: 11%
Selenium: 45%
A standout benefit of Greek yogurt is its rich protein content. This essential nutrient is crucial for numerous bodily chemical reactions, supporting immune function, tissue repair, and other vital processes.
Beyond protein, Greek yogurt supplies important vitamins and minerals like vitamin B12, selenium, and zinc. Zinc and selenium are vital for optimal immune function. Vitamin B12 contributes to red blood cell formation, nervous system maintenance, energy production, and overall well-being.
Supports bone health
Greek yogurt offers essential nutrients vital for bone health, such as protein, calcium, magnesium, and phosphorus. Consuming calcium from yogurt is associated with improved bone mineral density, which can lower the risk of osteoporosis and bone degeneration in older adults.
Promotes gut health
Regular yogurt consumption supports a healthy digestive system by boosting beneficial gut bacteria. Opt for unsweetened Greek yogurt, as high added sugar can disrupt the balance of gut microbiota.
Aids muscle recovery
Adequate dietary protein is crucial for overall health and muscle recovery. Greek yogurt serves as a healthy post-workout snack; its high protein content promotes muscle protein synthesis and reduces recovery time.
Promotes satiety, supports healthy weight
Protein is a macronutrient that fosters a lasting feeling of fullness. Including protein sources like yogurt in main meals or as snacks is associated with lower body fat, reduced weight gain, and a smaller waistline.
Versatile and delicious
Nutrient-rich Greek yogurt provides numerous health benefits and can be incorporated into both sweet and savory dishes. Here are several ways to enjoy it:
Enjoy yogurt with fresh or frozen berries, chopped nuts like almonds or walnuts, unsweetened coconut, and chia seeds for a nutritious breakfast.
Use it in sweet and savory dips.
Add to soups and curries to create a creamy texture.
Stir into oatmeal, baked potatoes, and stews instead of sour cream.
Prepare salad dressings.
Make frozen desserts, such as Greek yogurt popsicles.
Add it to smoothies for an extra protein boost.
Bao Bao (Source: Healthline)
