🍶 Greek yogurt, what are its health benefits? 7 health effects

For several years now, a Greek yogurt craze has been sweeping through our diet. Greek yogurt is made by straining regular yogurt to remove excess liquid and whey. It is thicker and denser than regular yogurt, containing twice the amount of protein, less than half the sugar, and lower levels of sugar and lactose, making it easy to digest even for people sensitive to dairy products.

Probiotics, calcium, potassium, and other essential nutrients make it a great high-protein snack or meal. Fat-free plain Greek yogurt is low in calories, total fat, and saturated fat, but provides as much protein as 2.5 eggs per serving. However, choosing low-fat or full-fat varieties or opting for flavored options with added sugar will increase fat and calorie content. Let's see where eating Greek yogurt can be beneficial.

 

It is full of high-quality protein.

 

Greek yogurt has a high casein protein content that can help build muscle and provides long-lasting satiety to aid in weight loss. To consume the most protein per calorie, it is better to choose non-fat, regular Greek yogurt over low-fat, full-fat, or flavored yogurts.

 

It can help increase muscle mass.

 

If you are an active person, you probably know that consuming high-quality protein after exercise can help muscles recover more quickly and strengthen muscle power. According to a study published in Frontier in Nutrition, when participants consumed three times a day (a total of 60g of Greek yogurt added protein) of non-fat Greek yogurt on resistance training days, their strength, muscle thickness, and body composition improved compared to when they consumed a carbohydrate-based placebo with the same calories. This study suggested that including Greek yogurt in post-exercise meals is a good strategy to help achieve fitness goals.

 

3) It may have an anti-cancer effect

 

Casein protein found in dairy products can strengthen the immune system, reduce inflammation, protect our bodies from harmful bacteria, viruses, and yeasts, and support the growth and proper function of the digestive system, demonstrating a wide range of positive effects on the body. According to a study, laboratory research suggests that scientists are investigating how casein protein may play a role in inhibiting the growth of leukemia cells, breast cancer, and ovarian cancer cells.

 

4) Provides beneficial probiotics

 

Greek yogurt provides a variety of probiotics. The label on a Greek yogurt container indicates that it contains live or active cultures. The most common probiotics used in Greek yogurt include Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus gasseri, Lactobacillus johnsonii, and Bifidobacteria. The beneficial bacteria in Greek yogurt can help improve the balance of healthy bacteria in the gastrointestinal tract.

 

5) Can help with weight loss

 

The casein protein in yogurt slows down digestion, helping to stabilize blood sugar levels and prolong feelings of fullness. According to research, peptide YY, a hormone that suppresses hunger and is similar to glucagon, increases after consuming yogurt. Relevant literature suggests that yogurt can help regulate appetite, making it easier to lose weight and reduce body weight.

 

Good for the bones

 

One serving of Greek yogurt provides approximately 175 milligrams of calcium, which is one of the sources of calcium among all foods that build bones. The calcium contained in dairy products is highly absorbable, unlike calcium found in non-dairy foods such as kale or nuts. Enjoying Greek yogurt is a good way to help improve bone health resilience as you age.

 

7) It may help reduce the risk of diabetes.

 

Recent studies suggest that Greek yogurt may help reduce the risk of type 2 diabetes. Although the exact mechanism of action has not been fully clarified, evidence indicates that yogurt is involved in regulating body weight and energy homeostasis and may play a role in lowering the risk of type 2 diabetes. According to a review article on this topic published in the American Journal of Nutrition, certain nutrients in Greek yogurt, such as protein and calcium, affect gut bacteria, and probiotics are known to help stabilize blood sugar levels. When enjoying yogurt, to achieve the blood sugar control benefits of Greek yogurt, it is recommended to avoid sweetened varieties or choose unsweetened options.