Greek yogurt and peanut butter, a seemingly simple combination, offers a wealth of nutritional benefits. Whether you've already discovered the joys of this pairing or are new to the idea, this article delves into the advantages of incorporating Greek yogurt and peanut butter into your diet. This creamy, flavorful combination is more than just a quick snack; it's a powerhouse of protein, healthy fats, and essential nutrients. Ready in less than 5 minutes, this dynamic duo can be easily customized to satisfy your sweet tooth and provide lasting energy.
Nutritional Benefits of Greek Yogurt
Greek yogurt is celebrated for its rich, creamy texture and versatility. Compared to conventional American-style yogurt, Greek yogurt undergoes an extra straining process to remove the whey, a liquid that contains lactose. This process results in a thicker, creamier yogurt with a tart taste and a lower sugar content. This relatively dense product also comes with a higher concentration of protein and probiotics. Greek yogurt comes in no-, low-, or full-fat versions, just like other types of yogurt. The fat content comes from the type of milk used to make the yogurt.
Protein Powerhouse
Greek yogurt stands out for its high protein content, making it an excellent choice for those looking to support muscle building and recovery. The average Greek yogurt contains around 15-20 grams of protein for a 6-ounce serving, or 30% of your recommended daily value. Protein helps carry oxygen throughout our body; it builds, repairs, and maintains muscle mass. This makes Greek yogurt a great post-workout meal.
Bone Health Booster
A 6-ounce serving of Greek yogurt contains around 20% of the recommended daily value for calcium. Calcium is important in the diet as it helps to build and maintain strong bones and teeth, as well as aid in blood clotting, muscle contractions, and nerve functions. Adequate protein intake is also key for bone health. In fact, data shows that Greek yogurt, when combined with exercise, may increase bone formation among young adult males over 12 weeks.
Gut Health Ally
Thanks to its probiotic content, Greek yogurt is important for gut health. If your Greek yogurt contains “live and active cultures,” then it contains probiotics. Probiotics may help balance a person’s gut microbiome and promote digestive health. One study found that yogurt consumption was associated with reduced visceral fat mass and positive changes in gut microbiome.
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Potential Health Benefits
Research has shown that consuming fermented foods, such as probiotic yogurt, is associated with a reduced risk of type 2 diabetes thanks to the microorganisms present interacting with the gut microbiome. Studies suggest this may have a connection with insulin resistance and weight management-two factors that may contribute to type 2 diabetes. One study found that consuming just over a cup of probiotic yogurt per day for six weeks improved the cholesterol levels of people with type 2 diabetes, potentially reducing cardiovascular disease risk factors. Greek yogurt may help support other aspects of heart health as well. This food is a natural source of calcium, potassium, and magnesium. Evidence suggests that consumption of these minerals is linked to healthy blood pressure. Greek yogurt is also low in sodium, a nutrient that is linked to elevated blood pressure.
A review published in Current Nutrition Reports showed that yogurt components, such as calcium, vitamin D, proteins, and probiotics, are associated with multiple beneficial effects on the prevention of metabolic syndrome. The authors concluded that yogurt consumption, including Greek yogurt, may help prevent metabolic syndrome when it is included in a healthy and balanced diet. Greek yogurt has many factors that may support weight management-its high protein content is noteworthy, as protein promotes a feeling of fullness. Protein-rich foods like Greek yogurt may slow digestion and reduce levels of the hunger hormone ghrelin, making it easier to avoid overeating. Additionally, Greek yogurt is relatively low in calories but nutrient-dense, offering essential vitamins and minerals.
Data published in Appetite showed that an afternoon snack of Greek yogurt containing 24 grams of protein is linked to reduced hunger, increased fullness, and delayed subsequent eating compared to lower protein snacks among healthy women. Long-term consumption of yogurt may be linked to a reduced risk of a certain colorectal cancer. Data published in Gut Microbes suggests that eating yogurt regularly over time might help protect against certain types of colon cancer.
Nutritional Profile
According to the U.S. Department of Agriculture (USDA), a typical serving of Greek yogurt contains:
- Calories: 146
- Protein: 20 g
- Fat: 3.8 g
- Carbs: 7.9 g
- Fiber: 0 g
- Sugar: 7.1
- Calcium: 230 mg, 19% of the daily value
- Potassium: 282 mg, 6% of the daily value
- Selenium: 24.8 mcg, 45% of the daily value
Greek yogurt is also a good source of magnesium, vitamin B12, and iodine.
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Greek Yogurt for Weight Management
While eating Greek yogurt won’t help you magically drop pounds on its own, it may help with weight loss. Thanks to its high protein content, Greek yogurt “may aid in satiety at mealtime”. This means you’ll likely stay fuller for longer, consuming fewer calories throughout the day than you would after a lower-protein meal. Some research has even found that a high-protein diet can promote weight and fat loss compared to diets lower in protein, but more studies are needed.
The Goodness of Peanut Butter
Peanut butter is a versatile and satisfying food that offers a range of nutritional benefits. It is a good source of protein, healthy fats, and essential vitamins and minerals.
Nutritional Benefits of Peanut Butter
Peanut butter has all the nutritional benefits of this animal protein. Two tablespoons of smooth style peanut butter has about 7.1 grams of protein. In addition to being the hardest macronutrient to be stored as body fat (when compared with carbohydrates and fats), protein takes longer to digest. The result? You won't be craving a snack in between meals or over-indulge at your next main meal. According to a 2014 study published in the Nutrition Journal, consuming high-protein snacks like yogurt can help with appetite control and satiety. The same is also what happens to your appetite with peanut butter, thanks to the sandwich spread's fiber and healthy fat content.
Two tablespoons of peanut butter contain a good amount of fat, most of which is what is known as healthy fats - monounsaturated and polyunsaturated. It also contains low levels of saturated fat. Fiber and fat also take a long time to digest. Turns out, peanut butter contains both soluble and insoluble fiber.
Just two tablespoons of the sticky goodness holds 7 grams of protein, 2 grams of fiber, plus heart-healthy monounsaturated fats, antioxidant vitamin E, potassium (good for muscle function), and magnesium (key for strong bones). Studies even suggest that peanut butter can lower your risk of developing cardiovascular disease or coronary heart disease.
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Moderation is Key
Along with that stellar list of nutritional accolades comes a heavy calorie penalty-about 190 calories per serving. So you’d be wise to eat peanut butter in moderation.
Natural vs. Regular Peanut Butter
Natural peanut butter is typically just made with either peanuts or peanuts + salt. This is typically my first choice and is a great option to decrease added sugars in your diet (plus I find it's a little more runny which is great for this dip). "Normal" or processed peanut butter will normally have added ingredients such as sugar and a few stabilizers to help avoid the natural oils in the peanut butter from separating. This creates a slightly sweeter, more spreadable peanut butter!
The Synergistic Power of Greek Yogurt and Peanut Butter
For starters, they are a powerhouse when it comes to protein, even on their own. Apart from simply combining yogurt and peanut butter and adding granola or fruit to the dish, there are several different recipes you can turn to. Other options include peanut butter mousse, peanut butter and yogurt fruit dip, and peanut butter and yogurt high-protein frozen cups.
Versatile Combinations
But peanut butter pairs well as a base with quite a few other pairs too. Perhaps you’ve heard of the healthy and flavorful combination that is peanut butter and chia seeds. Toss it over oatmeal or in a smoothie, and you’ll have a hearty superfood packed full of protein.
For a pre- or post-workout snack, mix ¾ cup of plain Greek yogurt with a tablespoon of peanut butter and teaspoon of honey, and use the blend as a dip for pear or apple slices. Or get creative and make a PB dessert. “My favorite move is to make a protein-packed ‘peanut butter cup’ by heating organic peanut butter to liquefy it, then mixing in plain Greek yogurt with cacao powder, honey, and cinnamon,” says dietician Monica Auslander, founder of Essence Nutrition. Swap peanut butter in place of tahini to make hummus that’s nuttier and creamier that what you’re used to. Just pulse it in food processor alongside your usual ratios of chickpeas, garlic, olive oil, lemon juice, and salt.
Peanut Butter Yogurt Bowl Recipe
This easy peanut butter Greek yogurt is a quick and healthy breakfast or nourishing snack. High in protein and packed with healthy fats, it will keep you satisfied for hours. Ready in 1 minute! This recipe is perfect for when you are super busy and don't want to spend time in the kitchen. Just like the chocolate yogurt I posted recently, Greek yogurt with peanut butter is a 2 ingredient power bowl. It is delicious and it is ready in a flash. Apart from being incredibly easy, quick and filling, peanut butter yogurt is a recipe for all seasons. It is refreshing in summer due to the Greek yogurt but provides that comforting richness we crave when the weather is cold. The creamy texture combined with the nutty flavor is a dream team. This dish tastes exquisite solo but can be dressed up with any toppings of your choice. This is a filling and naturally keto-friendly breakfast or snack with plenty of health benefits. Greek yogurt is an excellent source of protein - a serving of this recipe contains over 20 grams. Meanwhile, peanut butter is high in heart-healthy fats.
Ingredients:
- ½ cup Greek yogurt (I used Fage, 5% fat)
- 1. 5 tablespoon Peanut butter (heaped, 38g. Must be runny. I used Pip & Nut)
- ½ teaspoon vanilla extract (optional, but recommended)
Instructions:
- In a small bowl, stir together the Greek yogurt and peanut butter with a spoon until smooth.
- Add the vanilla extract and stir again to combine.
- Depending on the consistency of your peanut butter, the yogurt mixture may be quite firm. For a thinner and creamier texture, thin it out with a splash of milk of your choice.
- Add toppings and enjoy straight away or store in the fridge until ready to eat.
Optional additions
- Nuts (especially walnuts, pecans or hazelnuts) and seeds. Toast them in a dry pan on the stove over low heat until they are lightly browned.
- Sweetness: I do not add any sweetness to the recipe. If you prefer it sweeter, add 1 teaspoon allulose or another low-carb sweetener of your choice to keep it keto-friendly. Or, add honey or maple syrup to taste.
Other Ways to Enjoy the Combination
- Peanut Butter Yogurt Dip: With a base of Greek yogurt this dip is a great source of protein to help balance my blood sugar, and create lasting energy to power me through my day. Pair with anything! Apples, berries, graham crackers, digestive cookies, rice cakes, pears… the possibilities are endless! This dip is a great source of protein and healthy fats so for an RD approved balanced snack I recommend pairign with a fibre filled carbohydrate such as fruit!*You can try using a flavoured Greek yogurt such as vanilla for an even sweeter option. Any nut butter can be used in place of peanut butter. I find to fully combine all of the ingredients it takes a little more time stirring than you typically would think (especially if you add the protein powder).
- Peanut Butter Oatmeal Balls: These 3-ingredient peanut butter oatmeal balls are my go-to snack that are vegan and gluten-free.
- Peanut Butter Popcorn: I take plain organic popcorn, roll it in microwaved peanut butter, and put it in the fridge to eat later.