Greek yogurt nutrition: High-protein, low-carb, probiotic food

Greek yogurt is a creamy, healthy snack with lots of protein and calcium. Not to mention that it contains live bacteria that work well for the gut.

Due to its high calcium and B vitamin content, Greek yogurt has been linked to bone health and heart health as well as many other health conditions. In fact, the vital nutrients it contains and the health benefits it boasts have earned it a spot on top superfood lists.

Greek yogurt is often used in breakfast bowls and smoothies, but it also makes a healthier sour cream and serves as a base for delicious sauces and dips.

Learn more about the health benefits of Greek yogurt and healthy recipes to include in your diet.

Greek yogurt nutrition facts

One container (5.3 ounces) of nonfat plain Greek yogurt has:

• 80 calories
• 15 grams of protein
• 6 grams of carbohydrates
• 0 grams of fat
• 150 milligrams calcium (15% daily value)

Low-fat Greek yogurt and whole milk have more calories and fat per serving than nonfat Greek yogurt.

Health benefits of Greek yogurt

Greek yogurt is known for its calcium and protein, both of which provide many positive health results. One serving of yogurt provides up to 15% of your daily calcium intake, which is essential for bone health. Many studies have looked at the correlation between yogurt consumption and bones, especially in older women susceptible to osteoporosis.

A meta-analysis found an association between higher yogurt consumption and reduced risk of hip fractures, possibly due to calcium content. Another study of 4,000 older adults concluded that eating more yogurt was correlated with 3% higher bone mineral density in the hips and neck compared to those who ate yogurt less frequently.

Encourage

But this research is not specific to seniors. A study of 30 healthy college-aged men found that eating yogurt combined with an exercise routine increased bone formation over a 12-week period. This is especially relevant for athletes who are susceptible to stress fractures.

Furthermore, a meta-analysis looking at a variety of studies concluded that there is an association between eating fermented dairy products, such as Greek yogurt, and a reduced risk of breast cancer, breast cancer, and breast cancer. colorectal and type 2 diabetes, improve weight maintenance and improve health. cardiovascular, bone and gastrointestinal health. The authors attributed these findings to probiotics in yogurt as well as vitamins and minerals.

Are there any restrictions on eating Greek yogurt?

According to a lab test comparing different forms of milk, Greek yogurt has more lactose than most cheeses and cottage cheese. As a result, it may not be tolerated by people with lactose intolerance. That said, some manufacturers, like Fage, produce lactose-free Greek yogurt.

Additionally, many people choose flavored Greek yogurt to neutralize the sour taste. Unfortunately, many flavored yogurts are high in sugar. Although considered healthy with fruit flavors, many flavored Greek yogurts have up to 10 grams of added sugar, less than half the amount of sugar you should eat each day. The best way to limit added sugar from yogurt is to buy plain Greek yogurt and mix it yourself in a bowl. Add fresh fruit and a little honey or maple syrup to sweeten.

Interesting facts about Greek yogurt

Here are some things you may not know about Greek yogurt:

Greek yogurt has more protein than regular yogurt

What makes Greek yogurt different from regular yogurt? It’s a stressful process. Greek yogurt is made by heating milk, adding live bacteria, and straining the liquid (whey). The remaining thick, fatty yogurt contains most of the protein. Regular yogurt is not strained, so it also contains more liquid and less protein than Greek yogurt. A 5-ounce serving of traditional yogurt has about 4-5 grams of protein, compared to 15 grams in Greek yogurt.

Greek yogurt is not from Greece

Contrary to its name, Greek yogurt is not typically produced in the Mediterranean. In fact, Greek yogurt has nothing to do with Greece. The name comes from Fage, a yogurt company based in Athens, Greece. They use the title Greek yogurt to describe their thick yogurt. Several other companies, like Chobani, used the name for yogurt and it stuck. In fact, Greek yogurt is just a thick strained yogurt.

Use Greek yogurt in recipes for weight loss

Greek yogurt is naturally low in fat and calories and high in protein. And with its thick and smooth texture, it’s a natural swap for some of the higher-fat ingredients in recipes. For example, you can cut fat and calories by using Greek yogurt in place of sour cream, heavy cream, or mayo in a 1:1 ratio, although it tastes a little more sour than the two ingredients. after. You can also use Greek yogurt to reduce the amount of butter in your cooking. Instead of a cup of butter, use a cup of Greek yogurt and a cup of avocado.

Healthy Greek yogurt recipe

Add more Greek yogurt to your diet with these sweet and savory recipes.