Is Greek Yogurt Good for You? 8 Benefits & Potential Drawbacks

Is Greek Yogurt Good for You? 8 Benefits & Potential Drawbacks | XpertsReviews.com

Greek yogurt is a rich, thick, creamy addition to your diet that stands out for its impressive nutritional profile. Made by straining regular yogurt to remove excess liquid and whey, Greek yogurt (or any other type of strained yogurt), a thicker, denser yogurt that provides twice the protein and less than half the sugar of traditional yogurt, with less sugar and lactose, making it easier to digest for those sensitive to dairy products.

This versatile ingredient is packed with probiotics, calcium, potassium, and other essential nutrients, making it a healthy choice for protein-rich snacks or as part of your main meals. Plus, it’s versatile and can be incorporated into many of your favorite savory or sweet recipes.

In this article, we’ll explore its nutritional values, health benefits, and potential harms, answering the question: “Is Greek yogurt good for you?” Read on to learn more and for the best options to try, check out the 6 Healthiest Greek Yogurts, According to Dietitians.

Nutritional Value of Greek Yogurt

According to the USDAHere are the nutritional values ​​for 2/3 cup (about 5.5 ounces) of plain fat-free Greek yogurt:

Calories: 95
Fat: 0.6 g (Saturated fat: 0)
Sodium: 56 mg
Crabs: 5.7 g (Fiber: 0 g, Sugar: 5 g)
Protein: 16g

Greek yogurt is a nutritional powerhouse among dairy-based foods and drinks. Since the process of making Greek yogurt removes watery proteins from the whey, the result is a denser yogurt that provides more protein per serving. For example, plain fat-free Greek yogurt is low in calories, total fat, and saturated fat, while providing as much protein as 2.5 eggs per serving.

However, the fat and calorie content will increase if you opt for low-fat or high-fat varieties or if you choose flavored options with added sugars. In addition to its high protein content, Greek yogurt is an excellent source of calcium and provides essential nutrients like magnesium, potassium, zinc, selenium and B vitamins.

Benefits of Greek Yogurt

It’s full of high-quality protein

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Greek yogurt is rich in casein protein, which can help build muscle and keep you feeling full longer to aid weight loss. To get the most protein per calorie, choose plain fat-free Greek yogurt instead of low-fat or full-fat or flavored yogurt. Most servings of plain fat-free Greek yogurt will provide 16 to 20 grams of protein per 2/3 cup serving.

10 Best Yogurts High in Protein, According to a Dietitian

It can help increase your muscle mass

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If you’re active, you know that having high-quality protein after exercise can help your muscles recover faster and get stronger to improve your strength. A study published in Nutrition Frontiers reported that when plain fat-free Greek yogurt was consumed three times per day (total of 60 grams of additional protein from the Greek yogurt) on resistance training days, study participants had improved strength, thickness muscle mass and their body composition relative to when the subjects received. a placebo with equal calories and carbohydrates. The study suggests that incorporating Greek yogurt into your diet after a workout is a good strategy to help you achieve your fitness goals.

It may have anti-cancer properties

Greek yogurt, concept of snacks for weight loss and muscle gainGreek yogurt, concept of snacks for weight loss and muscle gain
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The casein protein found in dairy products may exert a wide range of positive effects on the body, such as strengthening the immune system, reducing inflammation and protecting against harmful bacteria, viruses and yeast, as well as as supporting the growth and proper functioning of the digestive system. According to a study published in Medical oncology, Laboratory studies are investigating the role that casein protein may play in inhibiting the growth of leukemia cells, breast and ovarian cancer cells. Although more research is needed, this potential benefit of enjoying nutritious Greek yogurt is another reason to add Greek yogurt to your shopping list.

It provides beneficial probiotics

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Greek yogurt provides a variety of lactic acid bacteria. If you look at the label on your container of Greek yogurt, it will say that it contains live or active cultures. Some of the most commonly used lactic acid bacteria in Greek yogurt include Lactobacillus acidophilus. Lactobacillus casei, Lactobacillus gasseri, Lactobacillus johnsonii And Bifidus.. The beneficial bacteria in Greek yogurt can help improve the balance of healthy bacteria in your gastrointestinal tract.

Research shows that a more “balanced” gut microbiome can help improve your immune health, aid digestion and metabolism, and reduce the risk of chronic diseases, according to a study published in the journal. Cells.

It can help you lose weight

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The casein protein found in yogurt is slow to digest, which helps keep your blood sugar stable and you feel fuller for longer. Studies showed that after eating yogurt, there was an increase in the hunger-suppressing hormones glucagon-like peptide and peptide YY. Relevant literature available suggests that yogurt can help control your appetite to help you lose weight more easily and keep it off. Relevant literature available suggests that yogurt can help control your appetite to help you lose weight more easily and keep it off.

It’s good for your bones

bowl of flavored greek yogurt, concept of worst protein foods for weight lossbowl of flavored greek yogurt, concept of worst protein foods for weight loss
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One serving (about 2/3 cup) of Greek yogurt provides about 175 milligrams of bone-strengthening calcium, making it one of the best sources of calcium of any food. The calcium in dairy products is also very absorbable, unlike the calcium found in non-dairy foods like kale or nuts. According to a study published in Osteoporosis ArchivesA study of more than 3,200 subjects found that older adults who reported eating milk and yogurt were associated with better bone mineral density and that yogurt showed only slight protection against hip fractures. Enjoying Greek yogurt is a great way to help improve the resilience of your bone health as you age.

It may help reduce the risk of diabetes

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Recent studies show that Greek yogurt may help reduce your risk of type 2 diabetes. Although the exact mechanisms of action are not completely understood, evidence suggests that yogurt is involved in controlling body weight and energy homeostasis and could play a role in reducing the risk of type 2 diabetes. The impact of certain specific nutrients contained in Greek yogurt, such as protein and calcium, as well as the impact of lactic acid bacteria on intestinal bacteria are known to help stabilize blood sugar, according to a review article on the subject in the journal Journal of the American College of Nutrition. When enjoying yogurt, be sure to avoid sugary varieties or choose sugar-free Greek yogurt options to reap the blood sugar-control benefits of Greek yogurt.

Potential Disadvantages of Eating Greek Yogurt

It can be high in sugar

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One of the main drawbacks of Greek yogurt (and traditional yogurt) is that some flavored options can be high in sugar. For example, flavored Greek yogurt often contains more than 20 grams of sugar, of which 15 grams (3.75 teaspoons) comes from added sugars. The good news is that there are plenty of options in supermarkets for flavored Greek yogurts, with little or no added sugar. For example, one of the options I buy often is the Chobani Low Sugar and Zero Sugar options. Most other national brands also offer options with little or no added sugar, so be sure to look at the Nutrition Facts to see how much sugar they contain.

6 Unhealthiest Greek Yogurts, According to Dietitians

Final Thoughts: Is Greek Yogurt Good for You?

When you choose the right Greek yogurt, it can be a great food to incorporate into your meals and snacks. A lot depends on the type and flavor you buy. If you’re pairing Greek yogurt with sugary treats, like granola, it’s not the best choice. I also recommend that most of my clients choose fat-free and low-fat plain Greek yogurt whenever possible. Some of the brands that are suitable include options from Chobani, The Greek Gods, Fage, Stonyfield, Oikos, and Two Good.

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