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Greek Yogurt: 11 Benefits, Nutritional Profile, And How To Make It

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Greek Yogurt: 11 Benefits, Nutritional Profile, And How To Make It September 26, 2018

Greek yogurt is yogurt with the liquid whey and lactose removed. This thick yogurt tastes sour and has far more protein than your regular yogurt. Also, it has far less sodium. Are you beginning to see the good effects Greek yogurt can have on you?

One container (150 g) of Greek yogurt contains close to 11 grams of protein, which meets 22% of the RDA. The same amount also meets 10% of your daily calcium needs. This means taking a pack of Greek yogurt on your daily commute to the office can put you among the healthiest individuals in your circle. And well, there’s more. This post tells you how you can use Greek yogurt to become a much healthier and fitter you.

Table of Contents

What Are The Benefits Of Greek Yogurt?

1. Yogurt Helps In Bodybuilding

Yogurt is a great source of protein and calcium, which are essential nutrients for bodybuilding. The protein in yogurt reduces the loss of muscle mass and boosts muscle growth.

Yogurt works great as a post-workout snack as well. It offers the essential carbs and protein that your body needs for muscle repair.

2. Boosts Your Digestive Health

Boosts Your Digestive Health Pinit

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The probiotics in yogurt play a big role here. Reports published by the Harvard Medical School tell us probiotics can ease constipation (1). Though more research is required, taking probiotics for easing constipation is a safe bet. The good bacteria soothe the digestive system as well.

The soothing properties of yogurt also help fight acid reflux and GERD. And yogurt intake has also been linked to a reduced risk of colorectal cancer (2).

3. Promotes Bone Health

In an Irish study, women with a higher yogurt intake had increased hip bone density and reduced risk of osteoporosis as they aged (3). Yogurt is one rich source of many bone-promoting nutrients, calcium being the most important of them.

Other studies also confirmed that yogurt eaters showed better signs of physical fitness. Higher yogurt intake is also linked to higher bone mineral density in older adults (4).

4. Improves Your Brain Functioning

Studies show that the probiotics in yogurt may reverse depression. The amount of lactobacillus (probiotic bacteria) in the gut affects the blood levels of kynurenine, which is a metabolite known to cause depression (5).

Research also shows that the composition of gut bacteria can change how the brain functions. Yogurt contents can even influence how your brain responds to the environment. This means taking yogurt can help relieve stress and boost your overall mental capacities.

5. May Aid Weight Loss

Scientists hypothesize that low levels of calcium can affect appetite in people, contributing to weight gain in the long run. And since yogurt is rich in calcium, it can change this.

Regular yogurt intake can also boost immunity and combat inflammation, which may otherwise contribute to weight gain.

Research also found that obese adults who took three servings of fat-free yogurt a day (as part of a low-calorie diet) lost 22% more weight than their counterparts who didn’t take yogurt. Yogurt not only helps burn fat but also makes it easier to maintain lean muscle mass (6).

6. Yogurt Can Strengthen Your Heart

One reason is linked to yogurt’s ability to curb weight gain. When you weigh less, your heart doesn’t have to work as hard to pump blood across the body. Yogurt takers also were found to have a better metabolic profile – which also meant healthier cholesterol levels.

Studies also show how a higher intake of yogurt can regulate blood pressure levels, thereby cutting down cardiovascular disease risk (7).

7. Helps Fight Diabetes

Fermented foods like yogurt boost gut health, and good gut health can help prevent diseases like diabetes and associated obesity (8). Intake of yogurt is also linked to lower blood glucose levels. Other studies also show how yogurt consumption can reduce the risk of type 2 diabetes.

But when it comes to diabetes health, not all forms of yogurt are made equal. Ensure you check the packaging. Choose yogurt that contains live and active cultures.

8. May Treat PCOS

Though research is ongoing, a diet high in protein can relieve symptoms of polycystic ovarian syndrome. And Greek yogurt is rich in protein.

9. Promotes Oral Health

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The calcium in yogurt helps build teeth too. And the active probiotics in yogurt can combat bad odor. A daily dose of yogurt has been found to keep off offensive odors. Studies showed how yogurt eaters had low levels of plaque and a lower risk of gingivitis.

10. Yogurt Helps Fight Acne

The probiotics in yogurt fight inflammation and the acne it causes. A yogurt face mask works best here. It can calm down acne you already have and prevent future breakouts.

Yogurt also contains lactic acid, which is an alpha hydroxy acid that dissolves dead skin cells. These dead skin cells can clog pores and cause breakouts. Lactic acid also has exfoliating properties that brighten your facial skin and treat pigmentation.

11. Boosts Hair Health

The protein in yogurt can also help in hair growth. Some sources suggest a yogurt hair mask can help – but there is less research on this. You can try this mask, though. Apply yogurt to your hair and scalp and let it sit for 15 to 20 minutes. Shampoo as usual.

These are some ways Greek yogurt can make your life better. And getting into the details of the nutritional profile…

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What Is The Nutritional Profile Of Greek Yogurt?

Calorie Information
Amounts Per Selected Serving%DV
Calories130(544 kJ)6%
From Carbohydrate16.0(67.0 kJ)
From Fat70.0(293 kJ)
From Protein44.0(184 kJ)
From Alcohol~(0.0 kJ)
Carbohydrates
Amounts Per Selected Serving%DV
Total Carbohydrate5.0 g2%
Dietary Fiber0.0 g0%
Starch~
Sugars5.0 g
Protein & Amino Acids
Amounts Per Selected Serving%DV
Protein11.0 g22%
Other Nutrients
Amounts Per Selected Serving%DV
Vitamin A200 IU4%
Calcium100 mg10%
Sodium70.0 mg3%
Sterols
Amounts Per Selected Serving%DV
Cholesterol20.0 mg7%

Greek yogurt is replete with protein and calcium. Though it doesn’t contain many other nutrients, it is also one good source of healthy carbs.

The next question that might occur to you is, how can you make Greek yogurt?

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How Can You Make Greek Yogurt At Home?

Making Greek yogurt at home is simple.

What You Need

• 4 cups of low-fat milk
• ½ cup of low-fat yogurt
• Honey and fresh fruit, optional

Directions

1. Heat the milk in a large saucepan over medium-high heat. Let the temperature reach180° F.
2. Pour the milk into a large heat-safe container. Be careful. Stir frequently until the milk cools down to 110° F.
3. Take half a cup of the milk and combine the yogurt with it in a small bowl. Stir this mixture back into the warm milk in the container.
4. Cover the container with a clean kitchen towel. This will keep it warm. Place it in a warm and dry place. Let it sit for 8 to 12 hours and then refrigerate for about 2 hours.
5. Line a large fine-mesh sieve with two layers of cheesecloth. Place over a large bowl. Spoon the cooled yogurt into the cheesecloth. Cover and refrigerate anywhere between 8 to 24 hours.

In case you are in a rush and want to grab a pack of Greek yogurt from your nearest store, ensure it is plain, unsweetened, low-fat, and has the least amount of additives. You can check the packaging for this information.

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Conclusion

It may taste sour, but its benefits make Greek yogurt worth trying. So, start taking Greek yogurt today!

And tell us how this post has helped you. Leave a comment in the box below.

Expert’s Answers For Readers’ Questions

What are the side effects of taking too much Greek yogurt?

One major concern is that the live bacteria in the yogurt may reproduce if unchecked. This can cause illness in people with weak immune systems. Hence, if you have a weak immune system or suffer from a condition that may weaken your immunity, keep away from yogurt and consult your doctor.

What is a proper substitute for Greek yogurt?

Sour cream is one very good substitute, more so in dressings and sauces. Even cottage cheese works well.

How much of Greek yogurt can you eat in a day?

2 to 3 cups should do.

How long does Greek yogurt last?

Though the peak quality of the yogurt lasts for 5 to 7 days, it can be eaten until the 10th to 14th day. But in case the yogurt develops mold, it means it has gone bad. Please throw it away.

References

  1. Probiotics may ease constipation”. Harvard Medical School.
  2. Yogurt consumption and risk of colorectal cancer…”. US National Library of Medicine.
  3. Yogurt consumption in older Irish…”. ScienceDaily.
  4. Greater yogurt consumption is associated…”. Osteoporosis International.
  5. Probiotic found in yogurt can reverse depression…”. ScienceDaily.
  6. Is consuming yoghurt associated with weight management…”. US National Library of Medicine.
  7. Eating yogurt may reduce cardiovascular…”. ScienceDaily.
  8. Evidence for the effects of yogurt on gut health…”. US National Library of Medicine.
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