Did you know that Greek yogurt is a healthy option in the daily diet with many health benefits? Whether you consume it alone or use it in various sauces, marinades, or salad dressings, Greek yogurt increases the nutritional value of what you eat.
It is very healthy and therefore can be easily combined with other foods and eaten not only for snacks but also for breakfast or dinner.
When choosing a yogurt to buy, pay attention to its composition. Ideally, there should be about 200 calories, at least 2% fat, less than 10 grams of total sugar, and at least six grams of protein.
Avoid varieties of Greek yogurt with added sugar, artificial flavors, and colors.
Even if you are not a big fan of dairy products, you should eat Greek yogurt because it is good for many reasons.
This dairy product works wonders for your digestive system. With that, it promotes weight loss, due to its ingredients it lowers blood pressure, and it is tolerated by people who are sensitive to lactose.
Due to the beautifully creamy, thick texture and rich taste, as well as the excellent nutritional values and health benefits, the price of Greek yogurt is constantly rising.
Greek yogurt contains many vitamins and minerals
Greek yogurt is a real source of minerals and vitamins needed by our body.
In addition to calcium, Greek yogurt contains vitamin B12, which maintains red blood cells and helps the nervous system to function properly.
It also contains good amounts of phosphorus, zinc, iodine, potassium riboflavin, which lowers blood pressure, strengthens immunity, and improves thyroid function.
Main benefits of consuming Greek yogurt
In today’s article we will introduce you to its 10 most important benefits for our health, but let’s not owe much, let’s start immediately.
Consume Greek yogurt for weight loss
That’s right, with this yogurt you can lose weight, and here’s why. The biggest reason for weight loss is the presence of protein in its unique composition.
The combination of fats and proteins will automatically create a feeling of satiety.
On the other hand, because it has a lower sugar content, it contributes to the stability of blood sugar levels and prevents the craving for sweets.
Greek yogurt also helps with muscle health
The amino acids found in proteins are the main cause of muscle recovery.
They are like building blocks necessary for muscle regeneration and help create new muscle cells. Athletes should also consume Greek yogurt.
Eating Greek yogurt after a workout can be a great way to rebuild your muscles.
For better digestion, drink Greek yogurt
If you consume this yogurt your digestive problems will be reduced and you will feel much better.
Greek yogurt contains many probiotics, healthy bacteria that are important for gut health.
It also means better sleep, a strong immune system, and beautiful skin.
Thanks to the probiotics it contains, eating Greek yogurt can help prevent type 2 diabetes.
An interesting study was made in a study from 2017, published in the “Journal of Nutrition”, according to which Greek yogurt is credited with preventing the occurrence of type 2 diabetes.
However, we must emphasize that you need to make sure that the yogurt you consume does not contain added sugars. Additional sugars include cane juice, high-fructose corn syrup, or added sugar.
With yogurt to strong bones
Greek yogurt is a good source of calcium that is easily absorbed. Easy absorption is important for strengthening bones and teeth.
In addition to calcium, it contains a high percentage of magnesium, phosphorus, potassium, and proteins that together make bones strong and healthy.
Along with all these benefits, Greek yogurt helps to delay the onset of osteoporosis. Calcium reduces the incidence of osteoporosis (degenerative bone disease).
Regular exercise combined with protein and calcium has a positive effect on bone metabolism.
In 2019, a study was conducted at the Faculty of Applied Health Sciences at Brock University to examine the impact of Greek yogurt on bone health. 30 younger men participated in the study.
On the day of the training, they consumed three, and when they were not training, they consumed two Greek yogurts. The results at the end of the research were very interesting.
They showed that Greek yogurt consumed during high-intensity training has a positive effect on bone reconstruction by increasing bone formation while weakening the resorption process.
Lowers blood pressure
Consume Greek yogurt and you will not have problems with blood pressure.
The advantage of Greek yogurt is the fact that it is fermented milk with probiotics.
More than 14 studies conducted during 2013, which included about 700 respondents and were shown to have a blood pressure-lowering effect.
However, some later studies have shown that success is not the same for everyone.
In people who are overweight and at risk for cardiovascular disease, yogurt had no effect on blood pressure.
Some research shows that a daily diet rich in protein increases the number of calories a person burns during the day. In practice, this means that with every meal during the day, do not forget to eat protein.
However, if you only eat Greek yogurt, it will not mean that you will lose weight more easily.
To be successful, you need to use Greek yogurt as part of a balanced diet. Or simply a diet that includes enough protein, fiber, carbohydrates, and healthy fats.
This diet together with Greek yogurt is a complete success, and it is faster metabolism and better calorie consumption.
What is the difference between plain and Greek yogurt?
Greek yogurt differs from ordinary yogurt in its thicker texture, which is more reminiscent of sour milk.
This yogurt also contains probiotic cultures and much less lactose than regular yogurt. When it comes to protein content in Greek yogurt is almost twice as high as in ordinary yogurt.
It contains much less water, has lower salt content, is richer in calcium, and has a lower sugar and carbohydrate content than regular yogurt.
But beware, Greek yogurt contains significantly more fat than regular yogurt. Whenever you can choose low-fat Greek yogurt, especially if you are on a diet.
Greek yogurt has somewhere between 15 and 20 grams of protein, while plain yogurt has only 9.
So, we can freely say that Greek yogurt is a fitness product. Make a smoothie with Greek yogurt and fruit for breakfast and you will be full until lunch.
Greek yogurt is a great protein treatment for vegetarians who definitely welcome protein because they do not eat meat.
The high protein content also helps in weight loss, as it lures hunger and provides a long-lasting feeling of satiety.
Greek yogurt usually contains much less sodium, and plain yogurt contains more.
Less sodium will help the body because diets containing foods rich in sodium often cause hypertension and may increase the risk of developing heart disease.
Despite having many vitamins and minerals, Greek yogurt is perfect in that it has only 5 to 8 grams of carbohydrates per serving, while ordinary yogurts have twice or even three times more.
The University of Leeds in 2018 conducted an analysis of all types of yogurt present on the market in the UK. Greek yogurt has been shown to contain much fewer carbohydrates (5.0 g / 100 g) compared to other yogurts on sale.
How to make homemade Greek yogurt?
The original Greek recipe for yogurt usually included sheep’s milk. However, due to the specific smell of sheep’s milk, the most popular Greek yogurt is the one made from cow’s milk.
We present you with the original recipe that you can make yourself in your kitchen. You would not believe it, but you can do it very easily.
The first version of making Greek yogurt
To make it you will need 1 liter of high-fat yogurt (3.2% fat). Take a large bowl, and place a large strainer on it.
Then place a thick gauze over the strainer. Pour yogurt in it, cover it with transparent foil, and leave it in the fridge to drain overnight.
Just make sure the time is not more than 8 to 10 hours. The yogurt left in your gauze is homemade Greek yogurt. You can drink what is left as a refreshing and very healthy drink.
Second version for making homemade Greek yogurt
Greek yogurt can be made in a slightly different way.
To make 1 cup of yogurt, you will need 2 cups of skim milk and 2 to 3 tablespoons of plain yogurt (at room temperature), and of course, gauze.
First, you need to heat the milk over medium heat until it reaches 80C. Remove, place in a glass jar and allow to cool to 40 degrees. In the end, you just need to mix it with plain yogurt.
Cover the jar with a cloth and leave it in a warm place overnight (8-10 hours).
Now strain this mixture as in the previous recipe. This homemade Greek yogurt can last up to 7 days in the refrigerator.
Greek yogurt is undoubtedly great for our health. Its composition is filled with many proteins, minerals, vitamins, and other ingredients that bring many health benefits.
Starting with healthier bones and muscles, easier weight loss, faster metabolism, easier digestion, and much more.
Apart from being bought in markets, it can also be easily prepared at home.
The main difference between plain and Greek yogurt is the fact that it contains much less sugar and sodium, and much more nutritious protein than plain yogurt.
Take advantage of today’s facts about the benefits of Greek yogurt and start using it in your daily diet.