Benefits of eating Greek yogurt

Greek yogurt in a nutshell

Yogurt is one of the most common dairy derivatives worldwide, and the ancient Greeks were the first to document its use in 100 BC. Greek yogurt is thick; it contains a great amount of protein, more than any other dairy product. Greek yogurt is made in the same steps as regular yogurt through milk fermentation, with an additional step to strain the liquids from the yogurt, giving it a thicker consistency. Milk protein is also added to this type of yogurt, making it one of the high-protein products everyone loves.

Greek yogurt contains many nutrients, the most important of which are protein, healthy fats, and carbohydrates.

A 200-gram container of Greek yogurt contains:

• 146 calories.
• 20 grams of protein.
• 3.8 grams of fat.
• 7.8 grams of carbohydrates.
• Vitamin B12: 43% of the daily value.
• Vitamin B2: 35% of the daily value.
• Vitamin B5: 19% of the daily value.
• Vitamin A: 20% of the daily value.
• Calcium: 18% of the daily value.
• Phosphorus: 22% of the daily value.
• Potassium: 6% of the daily value.
• Zinc: 11% of the daily value.
• Selenium: 45% of the daily value.

Considering the difference in these percentages with different types and brands.

Benefits of Greek yogurt

1| Promote bone health

Greek yogurt contains many nutrients essential for skeletal health, such as protein, calcium, phosphorus, and magnesium. Studies have shown that eating Greek yogurt enhances bone health, growth, density, and strength when consumed regularly.

2| Improving digestive health

Research has shown that eating yogurt regularly helps enhance digestive health by increasing the diversity of good bacteria in the gut. However, it is essential to choose yogurt containing live cultures and probiotics, which benefit gut health and the overall digestive system. It is preferable to avoid yogurt that contains added sugar or artificial flavors. Sugar affects the balance of bacteria in the gut, which is one of the basics of digestive health.

3| Promoting muscle health

Yogurt contains high amounts of protein, essential for muscle health and recovery. Therefore, sports and physical health experts advise eating Greek yogurt after exercising. Studies have shown that eating yogurt after resistance exercises and weightlifting helps athletes increase their muscle strength and density.

4| Reducing hunger

The high protein in yogurt increases the feeling of fullness and maintains it for longer. It has been shown that those who eat Greek yogurt as a snack do not feel hungry and do not need to eat for a long time, which helps them reduce the calories consumed and lose weight. A review that included more than 22 studies also showed that consuming Greek yogurt daily helps reduce body fat, especially in the abdominal area, in addition to enhancing metabolism and burning calories.

5| Promoting mental health

Studies indicate that consuming yogurt that contains probiotics improves mental health. A medical study published in 2016 showed that people who eat 100 grams of yogurt rich in probiotics suffer from lower rates of anxiety, stress, and depression. This is due to the close relationship between gut and brain health and the gut’s ability to produce neurotransmitters such as dopamine and serotonin.

6| Reducing high blood pressure

A research review of 14 medical studies that followed 700 people with high blood pressure showed that eating yogurt rich in good bacteria helped significantly lower their blood pressure.

7| Reducing the risk of type 2 diabetes

Researchers indicate that eating natural Greek yogurt without additives or sugar reduces the risk of developing type 2 diabetes.

Greek yogurt Recipes

• Greek yogurt with frozen berries, sliced ​​almonds or walnuts, a little unsweetened coconut, and a spoonful of chia seeds make for a filling breakfast.
• It can be used as a sweet or salty dip.
• Add yogurt to stews and soups to obtain a thick, creamy texture.
• Yogurt can be added to pancakes or baked potatoes instead of cream.
• Greek yogurt is an excellent addition to various types of salads.
• It can be added to smoothies to increase its density and benefit from protein.

To sum up,

Eating natural Greek yogurt regularly helps improve health significantly. Most of the health benefits of this type of yogurt are due to the large amount of protein it contains. A protein-rich diet helps reduce hunger, stimulates metabolism, and promotes muscle building. This type of yogurt is also considered an excellent calcium source, promoting bone health. It also contains probiotics that are beneficial for increasing good bacteria, which are essential for the health of the gut and digestive system. It has also been shown to effectively reduce blood sugar, lower blood pressure, and improve mental health.