Greek yogurt

Greek yogurt is one of those foods that contradicts the statement “if it tastes good it means it’s bad”. In addition to being delicious, it is also full of protein, and is obtained by a special method of extracting whey and does not contain additional sugars, sweeteners or thickeners.

Greek yogurt has been a total hit lately, even for those who weren’t big fans of dairy products. On the market today we can find it in various taste with any additives and most importantly – at an affordable price. The original Greek yogurt recipe most often includes sheep’s milk, however due to the specific smell of sheep’s milk, the most sought-after yogurt is the one made from cow’s milk. We can say that the original Greek yogurt health is placed in a glass.

Nutritional value

The caloric value of 100 grams of Greek yogurt is 58.8 kcal. It is rich in calcium, potassium, zinc, protein, vitamins B6 and B12. Calcium is a very important ingredient for maintaining bone health, so we can freely say that Greek yogurt is an ideal choice for people suffering from osteoporosis and other diseases that affect the bones. Regular exercise in combination with protein and calcium has a positive effect on bone metabolism.

In 2019, a study was conducted at the Faculty of Applied Health Sciences at Brock University examining the effect of Greek yogurt on bone health. The study involved 30 younger men. On the day of training, they consumed three, and when they were not training, they consumed two Greek yogurts. The results showed that if consumed during high-intensity training has a positive effect on bone remodeling by increasing bone formation while weakening the resorption process. So it is considered to be an ideal post-workout food. In the scientific journal Frontiers in nutrition in 2019, an article was published comparing milk, whey and Greek yogurt. For milk and whey, effects are known to increase muscle strength and size, as well as to improve body composition in adults.

Greek yogurt contains similar nutrients that stimulate muscle growth as milk, but is different in several ways:

• semi-liquid food

• contains bacterial cultures

• in one serving contains more protein than milk

So, the general benefit of consuming this type of yogurt is that it is a nutrient-rich food that, if consumed after training, has a positive effect on strength, muscles and body composition. Greek yogurt differs from ordinary yogurt by a thicker texture reminiscent of sour milk. Greek yogurt also contains probiotic cultures and less lactose than regular yogurt. The protein content is almost twice higher then in regular yogurt. It contains less water, has a lower salt content, is richer in calcium and has a lower sugar and carbohydrate content than regular yogurt. But don’t be fooled – it contains significantly more fat than regular yogurt. Always choose low-fat one at the store, especially if you are on a diet.

Greek yogurt – proteins

Proteins allow the body to stay full longer and are very important for weight loss. Greek yogurt has between 15 to 20 grams of protein, while regular yogurts have only 9. So we can say that it is a fitness product. Make a smoothie with it and fruit for breakfast and you’ll be full by lunch. Greek yogurt is a great protein treat for vegetarians who definitely welcome protein since they don’t eat meat. The high content of protein also helps to lose weight, as it deceives hunger and ensures a long-lasting feeling of satiety.

Greek yogurt – sodium

Usual amount of sodium is very small, which will help the body because diets containing foods high in sodium most often cause hypertension and can increase the risk of developing heart disease. Be sure to consult your doctor if you are on a diet that contains foods low in sodium.

Greek yogurt – carbohydrates

In addition to having numerous vitamins and minerals, it is also perfect in that it has only 5 to 8 grams of carbohydrates per serving, while regular yogurts have twice or even three times more. At the University of Leeds in 2018, an analysis of all types of yogurt present on the market in the United Kingdom was conducted. Greek yogurt has been proven to contain much less carbohydrates (5.0 g / 100 g) compared to other yogurts present in supermarkets.

Due to its thick and creamy texture, it can replace the fat you add to a meal. You can add it instead of cream cheese, oil, butter, sour cream or even mayonnaise in salads and thus increase the protein concentration in your favorite desserts. It fits perfectly into all dishes and worthily changes all those unhealthy foods that we do not want in our diet.

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