Even the Greek yogurt that's good for weight loss... only eat this much per day!

Yogurt has the advantage of being convenient to eat anytime and anywhere, making it suitable as a snack or meal replacement. The taste and nutrition vary greatly depending on the toppings or foods added. Let's explore ways to consume yogurt to enhance its nutritional benefits and help with weight management.

Yogurt is mainly divided into two types: regular yogurt with a smooth, easy-to-swallow texture, and Greek yogurt with a thick, dense texture. The difference in texture between the two yogurts is determined by the presence or absence of whey and moisture. Yogurt is a fermented food made by adding probiotics or yeast to milk, and Greek yogurt is made by filtering out whey and moisture from regular yogurt.

Among the two, Greek yogurt is rich in nutrients and helps with weight management. Certified dietitian Sarah Parrish from Novant Health New Hanover Regional Medical Center in the United States said, "Greek yogurt has more benefits than regular yogurt," and "it has a higher protein content, keeps you full longer, and maintains balanced blood sugar and energy levels."

Greek yogurt has a higher calorie content than regular yogurt, but it is rich in various nutrients, making it highly nutritious. Nutrient density is a measure of how much nutrients are contained in a food relative to its calorie content; the higher the nutrient density, the greater its nutritional value.

Greek yogurt has the whey removed, resulting in a lower carbohydrate content compared to regular yogurt. Whey contains lactose, a carbohydrate found in milk, which quickly raises blood sugar levels when absorbed by the body. The protein and calcium content of Greek yogurt is more than 1.5 to 2 times higher than that of regular yogurt. This is because the nutrients of raw milk are concentrated during the filtration process that removes whey and moisture. According to the Rural Development Administration, Greek yogurt contains approximately 100 million lactic acid bacteria per gram, which is beneficial for gut health.

When choosing Greek yogurt, you should select products that do not contain unnecessary additives such as sugar or artificial sweeteners. Nutritionist Sara Parrish said, "Ideally, choose products with a sugar content of 5-8g or less and that contain a high amount of probiotics, so you can enjoy the benefits of dieting while fully benefiting from the nutritional components of Greek yogurt." Opt for unsweetened plain products and add toppings such as seeds, nuts, and berries to increase fiber, vitamins, minerals, and iron, making it a healthier choice.

Meanwhile, to maintain a healthy diet, it is best to avoid fasting as much as possible and consume 200 to 250 grams per day. During fasting, gastric acid secretion increases, raising stomach acidity, and consuming Greek yogurt at this time may cause the probiotics to disappear before reaching the intestines.

<Source: Health Chosun>