Calories in Greek yogurt and its health benefits

Greek yogurt has become one of the most popular healthy foods lately, but is it really different from regular yogurt? And if it is, what are the differences? Why might people choose Greek yogurt instead of regular yogurt؟.

Greek yogurt is thicker, denser, and less sweet than regular yogurt. It also has a slightly tangy taste. But aside from texture and flavor, it usually has twice the protein of regular yogurt and is a great source of calcium and probiotics.

Also, Greek yogurt has less sodium and carbs compared to regular yogurt. It fits well in balanced diets, especially for people trying to manage their weight.

In this article, we'll look at the calories in Greek yogurt, its health benefits, and how to include it in different diets.

Calories in Greek yogurt

Here are the calories and full nutrition facts in 100 grams of plain non-fat Greek yogurt:-

• Carbohydrates

A 100 gram serving of plain nonfat Greek yogurt provides about 4 grams of carbohydrates, including about 3 grams of natural sugars, and it provides no amount of fiber.

• fat

A 100-gram serving of plain non-fat Greek yogurt has less than ½ gram of fat.

• protein

A 100-gram serving of plain non-fat Greek yogurt provides about 10 grams of protein, making it a great way to boost your daily intake of protein .

• Vitamins and minerals

Greek yogurt is a great source of many vitamins and minerals that are important, providing magnesium andphosphorus andPotassium andCalcium Choline (one of B vitamins).

Magnesium helps with many functions like energy production and protein synthesis, phosphorus helps bone growth and cell membrane function, and choline helps biological processes like fat and cholesterol transport and energy metabolism.

• Calories

A 100g serving of plain fat-free Greek yogurt provides about 59 CalorieIt contains 69% protein, 25% carbs, and 6% fat.

Health Benefits of Greek Yogurt

Greek yogurt has many important nutrients that give it several key health benefits, These benefits can include the following:-

1. Improves Bone Health

Greek yogurt is full of calcium and protein, and these nutrients help improve bone healthFor example, calcium helps reduce the risk ofosteoporosisand helps build and maintain strong bones.

Also, studies found that healthy males aged 18-25 who ate plain nonfat Greek yogurt for 12 weeks had a much bigger increase in bone growth compared to those who didn't.

2. Improves digestive health

Many Greek yogurt brands have probioticswhich are good bacteria that can help balance the gut bacteria in your digestive system. So, it's important to read the nutrition label and ingredients carefully to make sure they have what you want, like probiotics, since some brands might not have them.

3. Helps build muscle mass

Greek yogurt is high in protein and helps follow a high-protein diet to increase muscle mass in people who do resistance trainingStudies found that eating Greek yogurt during a training program improved muscle strength, thickness, and body composition compared to relying on carbs.

Also, some other results show Greek yogurt can be a good, nutrient-rich alternative fora post-workout meal For positive strength adaptation, muscle building, and body composition.

4. Helps with weight loss

As mentioned, Greek yogurt is high in protein, which helps people feel fuller and may stop overeating. Studies show people often eat less during the day after having Greek yogurt or any high-protein meal.

But you should check the nutrition labels on Greek yogurt carefully for sugar. Some brands add a lot of sugar to improve taste, which can add calories. Choose plain, unsweetened Greek yogurt.

5. Boosts heart health

Research shows fermented dairy like yogurt may lower risks of plaque buildup and artery stiffening, both linked tohigh blood pressure.

Another study found eating two or more servings of yogurt a week was linked to a lower risk of stroke compared to eating less than one serving a month.

Also, research found that people who have type 2 diabetes and ate 300 grams of probiotic Greek yogurt daily saw a drop in total cholesterol levels and bad LDL cholesterol levels compared to those who didn’t eat it. Plus, yogurt might help improve risk factors for heart and blood vessel diseases.

6. It lowers the risk of developing diabetes

One study found a link between eating more yogurt and a lower risk of type 2 diabetes. This link didn’t apply to other dairy products.

Food allergy to Greek yogurt

Milk is one of the most common types of food allergiesIf someone is allergic to milk, they will also be allergic to Greek yogurt unless the Greek yogurt is made from artificial milk.

Symptoms of a milk food allergy include:

• Chills.

• Wheezing.

• Vomiting.

• Coughing.

• Shortness of breath.

• A tingling feeling around the lips or mouth.

• Swelling of the lips, tongue, or throat.

Also, some people with lactose intolerance may think they are allergic to milk. However, since Greek yogurt has less lactose than regular yogurt, people with lactose intolerance can usually tolerate it.

Symptoms of lactose intolerance include:-

• Bloating.

• Gas.

• Diarrhea.

If you suspect you have a milk allergy or lactose intolerance, you should see a healthcare provider for a proper diagnosis.

Greek Yogurt Storage and Food Safety

Greek yogurt should always be stored in the fridge at below 4°C. Its shelf life is usually 7-14 days. Keeping it longer can let mold, yeast, or bacteria grow.

Also, Greek yogurt shouldn’t be left out of the fridge for more than two hours.

How to use Greek yogurt in recipes

You can eat Greek yogurt plain or pair it with fresh fruit for breakfast.

You can also try other ideas to prepare Greek yogurt, including:

• Mixing it with mayo in chicken or tuna salad.

• Mixing it with hummus.

• Adding it to cakes or bread to make the baked goods more moist.

• Seasoning it with fruits andnuts and herbs.

• Use it as a base in smoothies to make them creamy.

• Use it as a topping for tacos or chili instead of sour cream.

Source of the article.