Along with natural yogurt, kefir, or quark, Greek yogurt has many benefits and has become among the healthiest and most popular dairy products.
However, beyond its texture and delicate flavor, it should also be appreciated for its nutritional value and possible contribution to better health and well-being.
If you want to know more about this dairy, how it differs from natural yogurt, and some of its properties, we invite you to continue reading the article.
Contents
What is Greek yogurt, and how is it different from usual?
Greek is a strained yogurt to remove all the whey. This is the main difference with regular yogurt and what gives it its thicker and creamier consistency, a quality for which it is well known.
It is characterized by having a color between white and cream, with a smooth texture and a peculiar acid flavor, that is, the mixture between cream and cottage cheese.
Also, the straining process (often replaced by adding cream and powdered milk) removes some lactose and concentrates other nutrients. For this reason, nutritionally, both yogurts are also different.
Greek yogurt has more protein, fat, vitamins, minerals and slightly less carbohydrates.
Greek yogurt and its health benefits
Many people have decided to include Greek yogurt in their regular diet since it is a product with significant contributions to health.
Due to its nutritional quality, its consumption is associated with an improved cardiovascular system (as we will develop in this article) and a lower body mass index, as stated in its study by the International Journal of Obesity.
Best of all, it is a versatile product that can be taken for breakfast, snacks, and dinner. Do you need reasons to take it? Let’s see in detail its primary benefits for the body.
1. Suitable for people with lactose intolerance
Greek yogurt is low in lactose compared to other dairy products. The fermentation process keeps cultures alive and active, which are responsible for converting lactose into lactic acid, which is much easier to absorb.
According to scientific evidence, most people with lactose intolerance can tolerate up to 12 grams of lactose well. For this reason, eating Greek yogurt could be a way to introduce dairy into the diet.
However, it is essential to consider the level of lactose intolerance individually, as there are people to whom it can cause side effects. Check with your doctor first.2. Improves digestion and intestinal flora
Greek yogurt also contains probiotics, so it becomes a product that positively affects the intestinal flora. As a consequence, it affects the general health of the organism.
On the one hand, probiotics help keep the intestinal flora in balance. If this is altered, inflammatory, immune, or neurological disorders could appear. They could also be related to an improvement against diarrhea and constipation.
3. Good for the bones
Like other dairy products, Greek yogurt provides calcium to the body. In this way, it helps us prevent diseases such as osteoporosis and other bone problems, according to this study.
It also contains other exciting bone-development nutrients, such as protein and phosphorus.
4. Weight loss
Two of the primary nutrients found in Greek yogurt are protein and fat. For this reason, it has a high satiating capacity that could be very good in diets to lose weight.
Adding it to meals and snacks ensures a good supply of protein and is a way to keep us full longer and reduce total calorie intake throughout the day.
In addition, according to a study in the International Journal of Obesity, its consumption is associated with less body fat, a smaller waist circumference, and less weight gain.
5. Development of muscle mass
Proteins are one of the necessary nutrients during the day and after physical exercise. These allow you to develop muscle mass and repair fiber breaks that occur with activity.
One study found that consuming Greek yogurt during a training program improved strength, muscle thickness, and body composition.
Natural Greek yogurt with some fresh fruit is a perfect option; easy to digest and with extra nutrients and carbohydrates provided by the fruit.
6. Positive for the nervous system
Both vitamin B12 and the rest of the B group play a role in the synthesis of brain chemicals, according to a popular article. Its normal functioning is critical to a good state of mind and the correct performance of brain functions.
7. Blood pressure and cardiovascular risk
Including fermented products in the diet (such as Greek yogurt) helps reduce blood pressure levels. This is clear from a review of studies verifying this positive effect in hypertensive and pre-hypertensive people.
Thanks to this effect and other possible properties of dairy and yogurt, it can be said that it is an excellent food to reduce the risk of cardiovascular problems.
How to introduce Greek yogurt into the diet
There are many ways to enjoy this food daily, but first, it should be noted that the healthiest is the natural one without added sugar.
It is also essential to be careful with those Greek yogurts with flavors, chocolate chips, or fruit jams since they are usually accompanied by sugar or sweeteners.
That said, we know some of the sweet and savory dishes with which we can enjoy the delicious Greek yogurt and its benefits for the body:
- Mixed with fresh fruit or dried fruit.
- With oat flakes to prepare porridge or homemade muesli.
- As a thickening ingredient in some stews and curries, replacing sour cream or cream.
- Mixed with fresh herbs, it is a perfect cream for dipping bread or pieces of raw vegetables.
- Mix with mustard, herbs, or a little garlic to make sauces to accompany vegetables.
So… Greek or regular yogurt?
The next time you choose yogurt for your pantry, consider the qualities of Greek yogurt and the benefits it brings to the body.
According to this research from the Rovira I Virgili University in Reus, Tarragona, yogurt in general and its intake is associated with an improvement in the quality of the diet as it is a source of various micronutrients.
The Greek, in particular:
- It has a higher percentage of protein.
- It is obtained after straining the whey or with the addition of cream. The result is a lower lactose and carbohydrate content. This makes it an exciting product in low-carbohydrate diets that people with lactose intolerance may better tolerate.
- Adding it to your dishes and replacing it with other caloric ingredients is ideal because it does not curdle when subjected to high temperatures.
Take advantage of the taste of Greek yogurt and its health benefits
Greek yogurt is a type of yogurt that has been strained, making it creamier and thicker than usual. In addition, it also has a higher concentration of nutrients such as vitamin B12 or proteins.
Like many dairy products, it can be part of a healthy diet. Moreover, its consumption as part of a balanced diet has digestive and satiating properties and is suitable for healthy bones.
For this, it is advisable to always choose the versions without sugar or added ingredients. And if necessary, opt for those low in fat.