Greek yogurt is a part of breakfast bowls for many of us but how many of you have actually pondered on the benefits of this yummy and healthy treat? We are not talking about taste only in fact the benefits are much more than that. Let’s get to know this beneficial yogurt more:
What actually is Greek Yogurt and how it is made?
The sweet dessert also known as strained yogurt, is a favourite among masses for a reason.
The production of Greek yogurt has increased four times from 2008 to 2013 which tells us that the hype is real. The Greek yogurt is slightly different from the normal one as the makers add one extra step that is the actual game changer here.
The game changer step is known as straining. The normal yogurt is strained in order to drain out excess water, minerals and lactose. The strained yogurt known as Greek yogurt is a rich, creamy one with little sugar and almost no carbs. The proteins are doubled while sodium is halved making it a favorite and suitable yogurt option for many.
Beware of the no fat or low fat options as they have a very low nutritional content as compared to the plain yogurt. Moreover, some makers add thickening agents to the yogurt to make it appear extra rich and thick which you should totally be aware of.
Nutritional Profile of Greek Yogurt
As rich as the texture is, the nutritional profile is equally rich and up to the mark. Let’s have a look at it:
A single serving of plain, whole Greek yogurt is around 100 grams (3.5oz) that contains the following nutrients:
- Total calories: 61kcals
- Protein: 3.5g
- Carbohydrates: 4.7g
- Fats: 3.3g
- Sodium: 50mg
- Calcium: 18.7% of DV
- Sugar: 4.7g
- Water: 88%
Before you rush to the grocery store to stock up on some, read about the great benefits first.
Benefits of Greek Yogurt
The benefits of Greek yogurt are going to surprise you at many steps. Here, have a look:
1. Better and Healthier Bones
Being rich in calcium and protein, it is a radical food for the healthier and stronger bones. Calcium improves bone health and reduces the risk of osteoporosis. If you take two equal servings of Greek yogurt and milk, the calcium in Greek yogurt will be double the calcium than the milk. Moreover, there is active bacteria in yogurt due to which the calcium absorption increases a great deal.
2. Aids in Weight Lose and Boosts Metabolism
Yes, it is true. Greek yogurt is thick and creamy in texture as well as rich in protein. During straining, the whey is removed hence the protein is doubled up. Research has shown that people with regular intakes of greek yogurt, ate less throughout the day as it kept them feeling fuller for longer periods of time. This is the reason it is part of so many weight loss diets these days.
It is a no brainer that Greek yogurt is rich in protein and eating a protein rich diet gives a strong boost to your overall metabolism which in turn is also related to weight loss.
3. Best Post-Workout Meal
Half of the benefits of this miraculous yogurt come from the high protein content in it. The proteins present in Greek yogurt are known as pre-digested proteins. As they are predigested, they are easy on the stomach and hence easier and quicker to get digested. This can be an excellent replacement of protein supplements that are suggested post-workout and can build some good muscle mass as well. What else to look for in a post-workout meal?
4. Improved Gut Health
Like a normal yogurt, Greek yogurt is rich in probiotics which are well-known for maintaining a healthy gut by maintaining the balance of bacteria in the gut. Moreover, Greek yogurt also helps in digestion of fibre in the colon which ensures a smooth movement of bowels across the digestive system thereby preventing constipation. Greek yogurt contains colon friendly bacteria which are known to maintain healthy colon and also reduce the risk of colon cancer.
5. Improved Mental Health
It has been proved with a study that probiotic rich Greek yogurt improves mental health. We know we were surprised too! The study showed that those individuals who took at least one serving of strained yogurt daily showed to have lesser anxiety, lesser depression as well as anxiety as compared to the individuals who did not include Greek yogurt in their diet. How is this possible? The gut has the ability to make certain neurotransmitters such as serotonin and dopamine that improve the overall mood and including this yogurt improves that ability of the gut.
6. Lowering the Blood Pressure
Those who have high blood pressure or hypertension are advised by the doctors to reduce the sodium intake. What better option could there be for the yogurt lovers? as , Greek yogurt has 50% less sodium than the normal one. Taste and health, together, isn’t it great?
7. Reducing Cholesterol
Greek yogurt is known to reduce cholesterol in our body as the active bacterial culture in the yogurt absorbs the cholesterol while the fibre makes sure there is a smooth bowel movement taking cholesterol with it. So, shed that extra fat with this yummy treat!
Side Effects of Greek Yogurt
There are no as such side effects of Greek yogurt as it is a simple food. It is advised for the people with very weak immune systems to consume it with the consultation of a doctor as it contains bacteria that could make them sick. Also, there have been reports of people getting sick by eating Greek yogurt of a cheaper brand. So, you must pick the reliable brands only.
We are sure the joy of eating yummy Greek yogurt must be doubled by now as you know how nutritious every ounce of this tasty, creamy yogurt is!