The Hidden Health Benefits of Greek Yogurt You Might Not Know About
If you've been anywhere near the Internet lately, you've probably seen one of those high-protein recipes with a secret hidden ingredient: Greek yogurt. It's been on the craze lately, and everyone just can't get enough of it. Not only does it taste extremely delicious, but it also has a few hidden health benefits you may not have known about.
One of the most popular dairy products on the market right now is yogurt, and for good reason. Yogurt is a delicious, creamy complement to many dishes. Due to its rich flavor and thick texture, Greek yogurt is starting to surpass conventional yogurt in popularity.
Greek yogurt has been strained to get rid of the whey and surplus liquid. The end product is a thicker consistency and denser and contains more protein and probiotics as a result.
There are numerous potential uses for yogurt in this thick, protein-rich yogurt in both savory and sweet dishes. You may also just eat yogurt in it plain yogurt.
What is Greek Yogurt?
Greek yogurt was first fermented to increase shelf life in regions of Europe where cow's and goat milk were easily accessible hundreds of years ago.
This form of yogurt is created by combining live cultures (bacteria) with other yogurt and milk, then filtering the result to remove the liquid whey in milk naturally.
Differences Between Greek Yogurt & Regular Yogurt
While using the same ingredients, regular yogurt and Greek yogurt have different amounts of nutrients. Greek yogurt is thicker and has more protein than regular yogurt, which often has fewer calories and more calcium. Both varieties contain probiotics and aid with weight loss, and heart, and support gut health, and digestion.
Nutritional Value Breakdown
Greek yogurt is allowed as a daily food in a balanced diet. Yes, if you can digest milk products properly and choose the right kind of dairy (particularly those with little added sugar), and yogurt intake, for those who can tolerate dairy foods, it is well (which includes all types of yogurt).
If this is the case, a high-protein breakfast or snack that is also packed with other nutrients would be ideal.
This yogurt is popular for its thick, creamy texture and is also known to contain various minerals, including potassium, selenium, phosphorus, and difficult-to-find calcium.
Protein: 20 grams
Fat: 3.8 grams
Carbs: 7.8 grams
B12: 43% of the Daily Value (DV)
Riboflavin (B2): 35% of the DV
Pantothenic acid (B5): 19% of the DV
Zinc: 11% of the DV
Vitamin A: 20% of the DV
Calcium: 18% of the DV
Phosphorus: 22% of the DV
Selenium: 45% of the DV
Potassium: 6% of the DV
Surprising Health Benefits of Greek Yogurt
Greek yogurt contains bacteria, vitamins, and minerals that can have a positive impact on your health. Greek yogurt, for instance, can contribute to your regular probiotic consumption.
Your blood pressure needs potassium to remain stable and to balance out sodium. It is crucial for maintaining a regular heartbeat and assisting in muscle contraction.
Vitamin B12, which helps prevent anemia and maintains the integrity of bone health of your blood cells and nerves, is also abundant in Greek yogurt.
Greek yogurt also has additional potential health benefits and advantages, including:
Fantastic Source of Probiotics
One of the most widely consumed probiotic fermented foods worldwide is yogurt. Fermented probiotic yogurt has been a traditional cuisine for countless years.
Assuming dairy proteins are not a problem for you, unprocessed, fermented dairy products are advantageous for gut health because of the probiotics ("good bacteria") they offer. Greek yogurt sour cream often contains the bacteria S. thermophilus (St) and L. bulgaricus (Lb), which give sour, creamier yogurt made in it its distinctively sour or tangy flavor.
Increased nutrient absorption, better digestion, decreased constipation and diarrhea, and even defense against issues connected to colon damage are all advantages of including probiotic foods in your diet.
The fermentation process used to manufacture yogurt naturally aids in the breakdown of lactose molecules as well as some of the proteins found in dairy products, replenishing and promoting healthy gut health (casein and whey). This typically indicates that they are more easily digested than milk and also have a lower hormonal reaction.
Natural Appetite Reducer
Protein-rich Greek yogurt may make individuals feel satiated for longer. After a meal heavy in protein, people may eat less during the rest of the day, according to research.
A further study discovered that boosting dietary protein caused people to consume fewer calories overall, which helped them lose more weight.
Amazing Protein Source with High Protein Content
Although all milk products contain some protein, Greek yogurt is particularly high in protein content due to the process used to create it. One cup of Greek yogurt can provide between 17 and 24 grams of protein, which is around three to four eggs, depending on the brand.
You need enough protein in your diet to feel satisfied, to help you with weight gain, and maintain muscle mass healthy body weight too, and for many other reasons, including supporting the health of your skin and bones.
In comparison to a carbohydrate-based placebo diet, a 2019 study showed that Greek yogurt was consumed while participating in a strength-training program to increase strength, muscular thickness, muscle recovery, and body composition.
Bone Health Greek Yogurt Benefits
Protein, fat-free calcium, magnesium, and phosphorus are among the elements in Greek yogurt that are essential for supporting the health of the skeletal system.
Greek yogurt contains elements necessary for maintaining bone health and potential benefits for bone growth.
In comparison to a placebo, young men who consumed Greek yogurt daily and engaged in resistance training for 12 weeks saw increased bone growth and muscle thickness and decreased bone degradation.
Moreover, eating yogurt has been associated with higher bone mineral density and a decreased incidence of osteopenia and osteoporosis in older persons.
Can Help Lower Blood Pressure Levels
Probiotic fermented milk in the form of Greek yogurt may reduce blood pressure.
According to a 2013 meta-analysis of 14 research with more than 700 participants, fermented milk containing probiotics was found to lower blood pressure.
The results of studies are not clear, though. Consuming probiotic yogurt did not affect blood pressure or other cardiovascular risks, according to a 2015 study involving 156 overweight people.
Can Boost Metabolism
According to research, consuming a high-protein diet may enhance a person's daily calorie expenditure. Every meal should contain some form of protein.
Greek yogurt contains protein, however, consuming it by itself is not likely to increase calorie burning.
Greek yogurt may, however, help with weight loss and speed up the metabolism when consumed as part of a balanced diet that also contains adequate amounts of protein, fiber carbs, and healthy fats.
Gut Health Greek Yogurt Benefits
Greek yogurt is probiotic, which means that it is frequently made with living bacterial cultures. The beneficial bacteria that currently exist in your digestive tract can be supported by these beneficial bacteria too. Greek yogurt, which contains probiotics, may help your digestive system manage a wider variety of foods. Moreover, it might control bowel movements.
Encourages Good Mental Health
According to research, probiotic yogurt and yogurt consumption are good for one's mental health.
According to a 2016 study, employees who had 100 grams of probiotic yogurt every day or took a daily probiotic tablet reported less stress, despair, and anxiety.
The connection between the gut, immune system, and brain and the gut's capacity to produce neurotransmitters like serotonin and dopamine are likely to be to blame for this effect.
Heart Health Benefits
Greek yogurt has been linked to lower triglyceride and cholesterol levels, which lowers your chance of developing heart disease. Over time, triglycerides and cholesterol can harden or obstruct your arteries, causing atherosclerosis or heart disease. Greek yogurt can help you prevent heart disease or delay its onset by lowering your blood sugar and cholesterol.
Can Lower Risk of Diabetes
Greek yogurt consumption may also lower your risk of developing diabetes. Yogurt consumption can lower your risk of Type 2 diabetes by as much as 14%, according to a recent review of eleven research. Although further research is required to fully understand why this occurs, the connection's supporting data is encouraging.
How to Shop for Greek Yogurt
There are a few things to consider while buying Greek yogurt.
The majority of artificial flavors of yogurts sold nowadays are flavored and sweetened, and they often have a lot of extra sugar.
For instance, certain sweetened, flavored types might have up to 16 grams of added sugar in each serving. That's around 4 teaspoons of added sugar. For optimum health, it's not necessary to completely abstain from sugar, but it is crucial to keep your intake of added sugar to a minimum.
That's because ingesting too much added sugar can contribute to health disorders like diabetes, heart disease, fatty liver, depression, and obesity. As a result, buying unsweetened Greek yogurt and adding your toppings, such as fruit, for extra natural sweetness, is a wise decision.
Keep in mind that Greek yogurt prepared with whole milk has a higher full-fat content and calorie content than low- or fat-free yogurt, but that doesn't always imply it's bad for you.
Full fat-free yogurt full-fat dairy products may offer more health advantages than low-fat or skim varieties. It's quite acceptable if you prefer Greek yogurt with added or low-fat dairy-free yogurt. The same holds for Greek yogurt without full fat.
What to Remember
Greek yogurt is a variety of yogurt rich in protein and other vitamins and minerals like calcium, selenium, and vitamin B12.
It has been linked to a few other health benefits and advantages, including promoting greater bone mineral density and muscular health benefits, and some varieties may promote digestive support gut, and health benefits.
Also, it's a versatile ingredient that can be utilized in both sweet and savory meals that is satisfying and healthful.