In these days, the term “super food” has been popping up, but Greek yogurt is definitely qualified. That’s why nutritionists and protein lovers have fallen on their heels in order to get more yogurt and more sophisticated Cousins.
More nutritious than plain yogurt.
When yogurt is labeled “Greek”, it has been forced to eliminate whey, a liquid left behind after the curd process. Without whey, yogurt will show a thicker, thicker protein and better intestinal probiotics (another benefit: less sugar). For example, Dannon Light&Fit Greek yogurt contains 22 grams of protein and 9 grams of sugar in a single serving, which is equivalent to 7 grams of protein and 13 grams of sugar in the brand’s regular non-fat vanilla yogurt. A high protein number is one of the benefits of Greek yogurt for vegetarians.
It can help you feel fuller and longer.
At five in the afternoon, mining Greek yogurt can reduce the feeling of hunger as a snack in the afternoon, and make you feel less than dinner, found in a study published in the journal “appetite”. For three days after lunch, participants were given three days of snacks between Greek yogurt and different amounts of protein. People who ate the most protein-rich yogurt (24 grams per serving) reported feeling fuller, until it was nearly an hour later than the low-protein yogurt group.
The fat-free version offers the same nutrients as the full-fat option, but only a small fraction of the calories.
Although dietitians may warn you to be careful not to use fat-free or fat-free foods, because they usually add sugar to compensate for the fat, the Greek yogurt is an exception. If you’re looking at your calorie intake, you can use 0% of your fat to reach Greek yogurt. It usually has a significant amount of protein, sugar, probiotics and calcium, but it’s usually just a few calories. Still, you may have to sacrifice a bit of consistency. According to a study published in The Journal of Dairy Science, whole milk powder is stronger than low-fat or fat-free milk powder.
It keeps your digestive system running smoothly.
You can thank the probiotics for that. Beneficial microorganisms are found naturally in Greek yogurt, and by alleviating lactose intolerance, constipation, diarrhea and irritable bowel syndrome (IBS), it has been shown to keep your belly happy. Yogurt can also help with more serious bowel problems, such as crohn’s disease and ulcerative colitis. In the ingredients list search the word “activity and active bacteria cultures”, or find the activity of the national association of yogurt and active cultures, which means that the products per gram of at least one hundred million live culture (this is a good thing). Despite the probiotics, Greek yogurt has many additional benefits. Check out 10 more here.
It can help maintain your weight check.
“Epidemiological yearbook” (Annals of Epidemiology) tracked in a 2012 study published in the more than 3000 people in the diet, weight and waist circumference, found that over time, each person’s weight and waist circumference are on the rise, eating yogurt often than those who avoid eating yogurt thin.
There are some imitators.
The actual list of ingredients for the real Greek yogurt may seem complicated, because it’s hard to pronounce probiotics, but it should usually be short, with only the names of milk and bacteria. Some brands try to focus on the stress of the process instead of just putting in a bunch of thickening ingredients. If you’re looking for real Greek yogurt, the traditional way, beware of fake ingredient lists, including pectin, corn starch and xanthan gum.
It can be used as a healthy alternative in recipes, or it can be used alone.
You may not like the taste of simple Greek yogurt, but it’s a seamless substitute for its sour cream and mayonnaise sauce. Add a bunch of Greek yogurt to a soup or chili, or use it to make a healthy but creamy sauce or dip. (you’ll see the diversity of ingredients in these 10 yogurts.) Greek yogurt also adds a creamy protein punch to your smoothies (for example, in these 11 delicious Greek yogurt smoothie recipes). Or you can eat it alone, and sprinkle with natural sweeteners like honey or berries to get surprisingly decadent healthy foods.
Some studies have shown that too much fatty dairy products can threaten your health.
A 2013 study by researchers at Kaiser Permanente found that high-fat dairy products have a negative effect on breast cancer patients, possibly because dairy products contain high levels of estrogen. The study follow-up of patients with breast cancer in 12 years on average, found that those who ate one or more every day a high-fat dairy products (such as yogurt, milk, ice cream or cheese), 64% more likely to die of any cause. However, there seems to be no problem with the low-fat version.