Greek yogurt has gained immense popularity as a healthy and versatile food. Celebrated for its rich, creamy texture and versatility, it can be added to smoothies, dolloped onto your favorite dishes, or enjoyed straight from the container, it offers a delicious and satisfying way to enhance your meals. But, is Greek yogurt good for you? With its popularity, many people are curious about what sets it apart from alternatives. As a dietitian, I often get asked about its health benefits. It’s no secret that nutrition advice can sometimes feel overwhelming, but Greek yogurt is one of those foods that stands out for its simplicity and wholesome qualities. This article delves into the potential health benefits of Greek yogurt, particularly its role in weight loss, and provides practical ways to incorporate it into a balanced diet.
What is Greek Yogurt?
Greek yogurt is a thick, creamy yogurt distinguished from other yogurts by its unique straining process. Compared to conventional American-style yogurt, Greek yogurt goes through an extra straining process to remove the whey, a liquid that contains lactose. Making yogurt involves fermenting milk with live cultures of beneficial bacteria. Because lactose is a natural sugar, plain Greek yogurt is lower in sugar than plain American-style yogurt, and removing the whey produces a thicker, creamier yogurt with a tart taste. This process removes the whey, a liquid containing lactose, resulting in a denser product with a higher concentration of protein and probiotics. Greek yogurt is available in no-fat, low-fat, or full-fat versions, depending on the type of milk used.
Some manufacturers add thickening agents to regular yogurt and market it as “Greek-style” yogurt, which may not have the same health benefits as authentic Greek yogurt. Additionally, low- or no-fat Greek yogurt might not offer the same benefits as traditional Greek yogurt.
Nutritional Profile of Greek Yogurt
Eating Greek yogurt may be good for health thanks to the nutrients it contains. The vitamins and minerals in Greek yogurt can offer important health benefits.
According to the U.S. Department of Agriculture (USDA), one serving (about 6 ounces) of plain, low-fat Greek yogurt contains approximately:
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- Calories: 146
- Protein: 20 g
- Fat: 3.8 g
- Carbs: 7.9 g
- Fiber: 0 g
- Sugar: 7.1 g
- 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. It is also an excellent source of vitamin B12, which helps prevent anemia and keeps your blood cells and nerves healthy.
Potential Health Benefits of Greek Yogurt
Strained Greek yogurt made in a traditional way may be beneficial for a person’s health. Yogurt, in general, contains probiotics and calcium which are great for gut health, bone health, and heart health. The vitamins and minerals in Greek yogurt can offer important health benefits.
Improving Bone Health
Eating Greek yogurt may improve bone health, as it is rich in calcium and protein. A 6-ounce serving of Greek yogurt contains around 20% of the recommended daily value for calcium. Calcium is the most common mineral in your body, and most of it is in your skeleton. Getting enough calcium helps prevent osteoporosis by keeping your bones denser and less prone to breaking. 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.
Reducing Appetite and Hunger
Greek yogurt is protein-rich, so it may help people feel fuller for longer. Protein-rich foods like Greek yogurt may slow digestion and reduce levels of the hunger hormone ghrelin, making it easier to avoid overeating. Research suggests that people may eat less throughout the day after a meal that is high in protein. A further study found that increasing dietary protein lead people to consume fewer calories overall, which contributed to greater weight loss.
Boosting Metabolism
Research suggests that eating a high-protein diet may increase the number of calories a person burns per day. Despite its protein content, eating Greek yogurt alone is unlikely to make a person burn more calories. But eating Greek yogurt, as part of a balanced diet that includes enough protein, fibrous carbohydrates, and healthful fats may aid weight loss and boost metabolism.
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Improving Gut Health
Thanks to its probiotic content, Greek yogurt is important for gut health. Greek yogurt is probiotic, meaning it’s typically produced from live bacterial cultures. These bacteria can help support the good bacteria that already live in your digestive system. If your Greek yogurt contains “live and active cultures,” then it contains probiotics. Consuming probiotics like Greek yogurt may improve your digestive system’s ability to handle a wide variety of foods. They may also help keep your bowel movements regular. One study found that yogurt consumption was associated with reduced visceral fat mass and positive changes in gut microbiome.
Research suggests that consuming probiotic yogurt is beneficial for a person’s mental health. This effect is likely due to the relationship between the gut and brain, and the ability of the gut to make neurotransmitters, such as serotonin and dopamine.
However, recent research raises questions about these benefits. It is possible that not everyone responds to probiotics in the same way. A 2018 study suggests that some people’s guts are resistant to the benefits of probiotics while others are more receptive.
Building Muscle Mass
Protein-rich foods, such as Greek yogurt, may help build muscle mass. Compared to conventional American-style yogurt, Greek yogurt has fewer carbohydrates and almost double the protein. 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. Research shows that a high-protein diet may increase muscle mass in people doing resistance training.
Lowering Blood Pressure
Greek yogurt is a form of probiotic fermented milk that may lower blood pressure. 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 2013 meta-analysis of 14 studies, involving more than 700 participants, found that fermented milk with probiotics helped reduce blood pressure.
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However, research is not conclusive. Another study from 2015, involving 156 overweight participants, found that eating probiotic yogurt did not affect blood pressure and other cardiovascular risks.
Reducing the Risk of Type 2 Diabetes
Greek yogurt may reduce the risk of type 2 diabetes, a condition that affects how the body processes blood sugar. 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. Researchers linked eating more yogurt, although not other dairy products, to a reduced risk of type 2 diabetes, according to a 2014 study.
May reduce metabolic syndrome risk
Metabolic syndrome is a cluster of conditions such as high blood sugar, cholesterol issues, and increased waist circumference which may lead to serious health problems. 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.
Other potential health benefits
Greek yogurt can also offer other health benefits, such as:
- Improving heart health Greek yogurt has been linked to lower cholesterol and triglyceride levels, which can cut your risk of heart disease. Cholesterol and triglycerides can harden or block your arteries over time, leading to heart disease or atherosclerosis. By controlling your cholesterol, Greek yogurt may help you avoid heart disease or slow its progression.
- Lower risk of diabetes Consuming Greek yogurt may help lower your risk of diabetes. A recent analysis of 11 studies showed that eating yogurt regularly can lower your risk of type 2 diabetes by as much as 14%. More studies are needed to understand why this happens, but the evidence behind this connection is promising.
- May discourage vaginal infections Candida or “yeast” vaginal infections are a common problem for women with diabetes. Research suggests that eating 8 ounces of yogurt with live cultures daily could lessen your risk of infection. But more research is needed to prove this. Talk to your doctor if you think you have a yeast infection before taking any medicines to treat it.
Is Greek Yogurt Good for Weight Loss?
While eating Greek yogurt won’t help you magically drop pounds on its own, it may help with weight loss. Greek yogurt is a nutrient-dense food that supports fullness, gut health, and steady energy, all helpful for managing weight and feeling your best. 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. Greek yogurt has many factors that may support weight management-its high protein content is noteworthy, as protein promotes a feeling of fullness. 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.
How to Enjoy Greek Yogurt
There are many ways to enjoy Greek yogurt, including:
- As a breakfast or dessert bowl with banana and blueberries
- As a topping for chili instead of sour cream
- As a topping for soups instead of cream
- As a spread on crackers or bread instead of butter
- As an addition to a pasta sauce for extra creaminess
Greek yogurt can be enjoyed solely on its own as a snack, or as breakfast, with fruit and/or nuts, or added to a smoothie. Yogurt With Strawberries and Almond-Buckwheat Groats is particularly delicious!
There are also some easy ways to substitute Greek yogurt for similar ingredients. For example, you can use it instead of mayonnaise in a tuna, chicken, or egg salad. Or, instead of sour cream on a baked potato, you can use Greek yogurt. Greek yogurt can also be added to a salad dressing to make it creamier.
Simple ways to add it to your diet include using it in smoothies, substituting it for sour cream, and having it handy for snack time, along with some fruits.
Additional Tips for Choosing and Using Greek Yogurt
- Check the label: Look for active cultures and probiotics To make sure your yogurt contains active cultures, check the label. Most brands will have a graphic that says “live and active cultures.” If you want to know which specific active cultures your yogurt contains, look at the label again. Under the list of ingredients, many brands list the specific active cultures. The probiotic culture Bifidus regularis works to regulate your digestive system. If you have constipation, this might be the probiotic for you.
- Choose plain varieties: Plain Greek yogurt is naturally lower in sugar than flavored yogurts. This helps avoid blood sugar spikes and keeps your energy steadier throughout the day.
- Customize your yogurt: If you want to create your own flavored yogurt, start with your favorite plain yogurt and stir in all sorts of foods and flavors. Here are a few ideas:
- Add chopped strawberries (1/4 cup) and 1/8 teaspoon of vanilla extract to 6 ounces of plain yogurt to make strawberries and cream yogurt.
- Add canned crushed pineapple (1/8 cup) and a tablespoon of flaked or shredded coconut to 6 ounces of plain yogurt to make pina colada yogurt.
- Add 1 tablespoon of cool espresso or extra-strong coffee and 1 tablespoon of chocolate syrup to 6 ounces of plain yogurt to make mochaccino yogurt.
- Add 1/4 cup chopped orange or mandarin oranges and 1 tablespoon reduced-sugar orange marmalade to 6 ounces of plain yogurt to make orange burst yogurt.
- Pair with flaxseed: Get in the habit of stirring in a tablespoon of ground flaxseed every time you reach for a yogurt. A tablespoon of ground flaxseed will add almost 3 grams of fiber and approximately 2 grams of healthy plant omega-3s, according to the product label on Premium Gold brand ground golden flaxseed.
- Look for vitamin D: When enjoying calcium-rich yogurt, why not choose one that also boosts your intake of vitamin D? Some brands list 0% of the daily value for vitamin D; others have 20%.
- Make yogurt part of the perfect snack: Make the perfect snack by pairing high-protein yogurt with high-fiber foods such as fruits (fresh or frozen) and/or high-fiber breakfast cereals. You can find many lower-sugar breakfast cereals with 4 or more grams of fiber per serving.
- Whip up a creamier smoothie with yogurt: Make your smoothie creamy and thick by adding yogurt instead of ice cream or frozen yogurt. Light and low-fat yogurts are higher in protein and calcium than light ice cream. They’re also usually lower in fat, saturated fat, and calories.
- Eat yogurt at work: Buy some yogurt and keep it in the office refrigerator. (Don’t forget to put your name on it.) On those days when you need a morning or afternoon snack, that yogurt will be ready for you.
- Use yogurt in recipes: Yogurt works as a substitute ingredient in all sorts of recipes. Plain yogurt can replace sour cream in a pinch (overbaked potatoes or for garnishing enchiladas). You can also use a complementary flavor of yogurt instead of some of the oil or butter used in a muffin, brownie, or cake recipe. It can replace all of the fat required in cake mixes, too.
Potential Risks and Considerations
If you are lactose intolerant or have a milk allergy, you should avoid dairy foods, such as yogurt. Sweetened yogurts can contain a lot of added sugar or other sweeteners and should be eaten in moderation only. If you are on an antibiotic, such as ciprofloxacin or one in the tetracycline family, your doctor may tell you to avoid yogurt because it can make the medicine less effective.
“If you see mold growing on the surface, it's gone bad,” said Rafael Jiménez-Flores, the J.T. Parker Endowed Chair in Dairy Foods Science and Technology at Ohio State University. “Otherwise, yogurt has been a historical, ancestral way of keeping milk.” Yogurt that has seen better days might start to start to taste more bitter, but that doesn’t always mean it’s spoiled. Plain yogurt will often last longer than its best-by date, but yogurt with fruit or other add-ons can spoil quickly, so it’s wise to take note of its best-by date.
Greek Yogurt and Cholesterol
Jiménez-Flores says that despite the general misinformation, there is no evidence that Greek yogurt is bad for cholesterol. In fact, it may help lower cholesterol.
Greek Yogurt During Pregnancy
Yes, Greek yogurt can be a source of high-quality protein, which is key to helping a fetus grow.