Greek yogurt – healthy superfoods – by Dr. Alberto Parra
12 Healthy Reasons to Eat Greek Yogurt
by Dr. Mariangel Leota
Seldom have we heard positively about the properties and benefits of a product of millennial origin, Greek yogurt.
However, include a serving of Greek yogurt within a varied and balanced diet and in combination with the practice of regular physical activity, can provide essential nutrients for your body and even help you maintain a better state of health and body condition.
We refer, of course, to the consumption of Greek yogurts of ecological origin and elaborated in a traditional way.
Greek yogurt is obtained by separating the liquid whey from normal yogurt by filtering, which gives it a denser and thicker texture, richer in proteins, fats, and carbohydrates naturally present in the original raw material.
For lovers of Greek yogurt, this creamier texture and it’s more original flavor make this yogurt an exquisite variety, which can be used in combination with other foods to obtain surprising recipes.
The composition of Greek yogurt
First, traditional Greek yogurt is a dairy product made from cow’s milk or goat’s milk and containing between 9 and 10% milk fat, unlike typical varieties of yogurt, which do not they usually exceed 3.5%. The higher the index is, the yogurt is more complete for the bacilli to develop. In addition to its more creamy, tasty and dense body, the Greek has between 8% and 16% of proteins, nearly twice as much as other yogurts.
In general terms, Greek yogurt is a healthier option than normal yogurt, providing a greater amount of nutrients and helping your body absorb nutrients more effectively. A serving of 170 grams gives you between 15 and 20 grams of protein, few carbohydrates and high levels of potassium, calcium, vitamin B-12, vitamin B-6, and magnesium. It also contains valuable probiotics for the health of your stomach, low levels of sodium and cholesterol and about 100 calories.
Health benefits of Greek yogurt
The power of proteins
Proteins are one of the essential macronutrients that our body needs to incorporate through external foods and in an adequate amount to maintain good health. In particular, they are essential for cell growth, muscle building, and tissue repair.
Greek yogurt is a good source of good quality and easily assimilated proteins, allowing us to substitute other protein foods of animal origin with less digestion, such as meat.
Probiotics improve the digestive system
Greek yogurt is a source of natural probiotics. Probiotics are living microorganisms such as beneficial bacteria and yeasts that are present in our digestive system.
Having an adequate intestinal bacterial flora helps us to maintain a better state of health, physical and corporal. Without an adequate balance of intestinal bacteria, other harmful microorganisms can cause a harmful effect on our body and cause damage to our digestive functioning and our immune system.
Source of vitamin B12
Vitamin B12 is necessary for the proper functioning of the brain, and Greek yogurt is full of it.
Vegetarian people often consume a diet deficient in vitamin B12, which is found mainly in foods of animal origin, so Greek yogurt is a good option to enrich the diet in this vitamin.
Potassium compensates for excess sodium
Most Westerners ingest too much sodium in our diet. Greek yogurt is low in sodium, and also high in potassium. What does each have to do with the other? In the body, there must be an appropriate balance between sodium and potassium, and Greek yogurt can help you maintain the correct proportions.
A food to recover after training
Greek yogurt can be an alternative and healthy option after demanding physical training. It allows you to recover some of the nutrients you have consumed during your exercise, in addition to producing satiety until the next intake you make, thanks to the high amount of proteins and fat it contains.
Not only will it hold you up until your next meal, but it also contains proteins that can repair the damage caused by exercise.
Greek yogurt is rich in essential amino acids that make up our body’s proteins, and proteins are the building blocks to regenerate muscle tissue and repair fiber damage. Add a banana or some berries for a post-workout snack full of nutrients.
Iodine keeps your weight under control
Greek yogurt is a food source rich in iodine. Iodine is important for maintaining the proper function of the thyroid gland, essential for a healthy metabolism.
The thyroid hormones produced by this gland, of which iodine is part, are important in the growth and development of the skeletal system, in the development and maturation of the nervous system and in the energy metabolism of our body, helping, among other functions, maintain body temperature.
Calcium is key to staying in shape
Another key benefit of Greek yogurt is its high calcium content. Calcium is a key mineral in the development of bone and diets and also participates in the proper functioning of the nervous and muscular system. It regulates the production of the hormone cortisol, reducing stress and improving our metabolism.
Lose weight eating Greek yogurt
Generally, Greek yogurt is lower in fat than the rest, in addition to providing large amounts of protein. This means that Greek yogurts have less sugar, fat and bad carbohydrates, and therefore fewer calories. Not to mention that the protein gives a feeling of satiety for long periods, preventing you from eating high carbohydrate snacks.
Improves mental health
You may know that probiotics can improve your intestinal health, but did you know that these benefits also extend to your mental health? Studies have shown that adding probiotics to your diet (such as those found in Greek yogurt) can reduce stress and anxiety.
Detoxify your skin
Adding a portion of Greek yogurt to your daily routine can do wonders for your skin. It is rich in vitamins B2, B6 and B12, in addition to probiotics that help keep your colon healthy. It all comes together to put less stress on your skin and eliminate waste, giving you the shine you deserve.
Give your morning yogurt an extra boost by turning in a little honey to benefit from your antibacterial properties!
Actively fight against acne
If your daily dose of yogurt is not doing enough for your skin, fight directly against acne by applying Greek yogurt to the sprouts. Rub the yogurt directly on the acne before going to bed and wash your face in the morning.
If you were not a yogurt convert before, you should be! The lactic acid in Greek yogurt exfoliates your skin, reducing the signs of aging and leaving you with clearer and brighter skin. Make a rejuvenating mask for less than $ 1 by combining 2 tablespoons of yogurt with 1 tablespoon of oatmeal. Massage gently on your skin and let it rest for 15 minutes before rinsing with warm water.
Greek yogurt vs natural yogurt
Regular and Greek yogurt can be part of a healthy and balanced diet. However, Greek yogurt contains more protein and less lactose than regular yogurt.
This means that if you are trying to increase the protein content in your diet or you are following a low carb diet, Greek yogurt may be a better option. That said, all yogurts can contain added ingredients, including sugar.
To choose the healthiest Greek yogurt, be sure to opt for one that indicates on your label that contains milk and living cultures and few additives
The content of lactose
While differences in processing methods will not affect the protein and fat content of the final product, they could affect the lactose content.
Greek yogurt made in the traditional way has been filtered for a long period of time and naturally has a low lactose content.
However, those that have been added with thickeners are often not filtered so long. This means that they contain more of the lactose proper to the serum, which could make them more likely to cause unfavorable effects in people who are lactose intolerant.
If you’re worried about lactose content, choose a lactose-free brand or look for Greek yogurts that contain only milk and live cultures.
The protein contents
Some brands of Greek yogurt contain more protein than others. This may be due to differences in the filtration methods used during the manufacturing process or in those cases in which additional protein is added during the thickening process. To know how much protein Greek yogurt contains, simply check the label.
The fat contents
The fat content of Greek yogurt can also vary, depending on the amount of fat contained in the milk used to make it. For example, Greek yogurt made with whole fat milk will contain more fat than Greek yogurt made with low-fat or fat-free milk.
This is generally easy to detect since Greek yogurt made with low-fat or fat-free milk will indicate on your label