5 Health Benefits of Greek Yogurt
PEOPLE ARE PRETTY obsessed with Greek yogurt. Google "healthy recipes"and you’ll see it serve as a substitute for sour cream, the base of a smoothie bowl, or blended with cheese and spices as a make-shift Alfredo sauce. Does it really deserve all the attention it's getting? Turns out, yes.
“Greek yogurt, a creamy, tangy dairy product with a rich texture, has steadily climbed the food popularity charts in recent years,” says Bill Bradley, R.D., owner of Mediterranean Living. It’s made by straining whey and lactose out of regular yogurt, and it’s loaded with protein, vitamins, minerals, and probiotics.
The increasing popularity of Greek yogurt may be related to the growing recognition that, for the most part, cutting back on carbs leads to weight loss, Robert Iafelice, M.S., R.D.N., nutrition expert at SETFORSET says. Straining out the lactose from regular yogurt means a lower carbohydrate level in Greek yogurt, while also appealing to those with lactose intolerance, but only in its non-fat-free form—“the fat further buffers the absorption of lactose,” Iafelice says.
It’s also ideal for trying to get your protein in. “Compared to regular yogurt, Greek yogurt has twice as much protein and half as much sugar,” says Iafelice.
Its benefits don’t stop there. Below, all the health benefits of Greek yogurt, and what to look for when shopping for it at the store.
What Is Greek Yogurt?
You may have noticed Greek yogurt tastes different from traditional yogurt. Why is that? The distinct flavor of Greek yogurt has to do with how it’s made.
“Regular yogurt is made when heated milk is fermented with a bacterial culture. These bacteria are Lactobacillus bulgaricus and Streptococcus thermophilus. They convert the lactose (milk sugar) in the milk to lactic acid, resulting in a thickening of the milk as well as a tart taste,” says Iafelice. “Greek yogurt is regular yogurt that has gone through an additional straining process. Through this extra processing, the liquid whey portion of the milk—which contains most of the lactose—is drained. This leaves a more concentrated and creamier Greek yogurt.”
5 Health Benefits of Greek Yogurt
The dairy product has range.
Helps With Digestion
Greek yogurt may keep your gut happy. It’s aids in digestion by adding some much needed “probiotics, or 'good bacteria', that help maintain a healthy balance in your gut,” to your diet, says Bradley. A Journal of Dairy Science review found that these probiotics can help alleviate the symptoms of several gastrointestinal diseases such as diarrhea and constipation.
“Another study published in the British Journal of Nutrition demonstrated that Greek yogurt consumption increased the population of beneficial bacteria in the gut, leading to improved digestion and reduced gastrointestinal discomfort,” saysMary Sabat, R.D.N., nutritionist and owner of BodyDesigns. Adding probiotics into your diet can help improve the composition of the gut microbiome, which is associated with better health.
Aids in Muscle Building and Recovery
Greek yogurt is a great source of high quality protein, and contains more than regular yogurt. Protein is essential for muscle building, repair, and recovery. It also helps produce enzymes and hormones that play a major role in different bodily functions.
A Journal of the International Society of Sports Nutrition study found that consuming Greek yogurt as a post-exercise snack increased muscle protein synthesis when compared to a carbohydrate-heavy snack. “This suggests that Greek yogurt can enhance muscle recovery and promote muscle growth,” Sabat says.
A a study published in the American Journal of Clinical Nutrition found that eating a high-protein yogurt snack, such as Greek yogurt, improved muscle protein synthesis and reduced muscle protein breakdown in healthy older adults. “This indicates that Greek yogurt can play a role in maintaining muscle mass and function, especially in aging populations,” she says.
Keeps You Full and Satisfied
The high protein content in Greek yogurt can also help with satiation, which may prevent you from overeating.
“The high protein content aids in feeling fuller for longer, which can contribute to weight management,” says Bradley. “A study published in the journal Appetite found that high-protein yogurt snacks reduced hunger and increased fullness more than high-fat snacks.”
Supports Healthy Bones
Greek yogurt is a good source of calcium, a mineral crucial for maintaining strong and healthy bones. A study published in the Journal of the American Dietetic Association found that consuming yogurt, including Greek yogurt, was associated with increased bone mineral density in older adults.
“Adequate calcium intake is essential for bone development, preventing osteoporosis, and reducing the risk of fractures,” Sabat says. “The high calcium content of Greek yogurt was identified as a contributing factor to improved bone health.”
Strengthens Your Immune System
“Greek yogurt is also rich in key vitamins and minerals, including calcium, B vitamins, and zinc,” says Bradley. Regular intake of these nutrients can maintain immune function, along with supporting bone health and energy production.
Plus, those probiotics we already talked about may be giving an extra boost to the immune system, says Sabat. One review from the Annals of Nutrition and Metabolism shows the beneficial effects of probiotics consumption on the immune system.
What to Look for When Buying Greek Yogurt
When shopping for Greek yogurt, there are a few guidelines to keep in mind to ensure what you’re getting reps all of the above benefits. Look for Greek yogurt with no added sugar or artificial sweeteners or flavorings, and preferably full fat (made with whole milk), says Iafelice. “Dairy fat is highly beneficial for metabolic health because it decreases insulin resistance,” he says.
And remember those guy-friendly probiotics? Scan the label for those too. “Look for phrases like ‘contains live and active cultures’ or specific probiotic strains like Lactobacillus acidophilus or Bifidobacterium bifidum,” says Sabat.
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