Greek yoghurt is made by straining the whey from milk and has been a staple of the Mediterranean diet for centuries. The New York Times recently devoted a major feature to the popular dairy product, examining the benefits it offers when included in the diet.
High in protein
The first point highlighted is its protein content. A 150-gram serving of low-fat Greek yoghurt provides 15.4 grams of protein, more than double the amount found in regular yoghurt.
Greek yoghurt is also a source of "complete" protein, according to Ethan Balk, associate professor of clinical nutrition at New York University, meaning it supplies all nine essential amino acids the body cannot produce on its own.
Most people already meet their protein needs and don't need to increase their intake. However, it is preferable to get protein from nutrient-dense foods such as Greek yoghurt rather than from powders or supplements, according to Angie Haseman Bayliss, director of clinical nutrition at UVA Health.
Good for gut health
Most yoghurts, including Greek yoghurt, contain probiotics, the "friendly" bacteria that help maintain balance in the gut microbiome, according to Elaine Siu, a dietitian at the City of Hope cancer centre in California.
Probiotics may also help prevent certain types of cancer, adds Dr Andrew Chan, a gastroenterologist at Massachusetts General Hospital and professor at Harvard Medical School.
In a study led by Chan that followed more than 130,000 adults over several decades, those who ate yoghurt at least twice a week had a 20% lower likelihood of developing a specific type of colon cancer compared with those who ate it less than once a month. The research looked at overall yoghurt consumption rather than Greek yoghurt specifically, and does not establish direct causation. Even so, Chan notes that the findings reinforce evidence that bacteria in fermented foods may reduce cancer risk.
Rich in vitamin B12
A 150-gram serving of low-fat Greek yoghurt contains just over one microgram of vitamin B12. That may sound like a small amount, but it covers nearly half the recommended daily intake for adults (2.4 micrograms).
Vitamin B12 helps form red blood cells, maintains energy levels and supports proper functioning of the nervous system, according to Bayliss.
How to include it in your diet
To get the most out of Greek yoghurt, a few key points are worth keeping in mind.
First, check the labels on flavoured yoghurt desserts. These often contain high amounts of added sugar, along with additives such as artificial colourings and preservatives, placing them in the ultra-processed food category.
Look for products with fewer than 12 grams of added sugar per serving and as short an ingredient list as possible, recommends Candace Pumper, a dietitian at the Wexner Medical Center at Ohio State University. Alternatively, buy plain yoghurt and add honey or maple syrup for sweetness.
It also helps to pair yoghurt with fibre. The beneficial bacteria in yoghurt need prebiotic fibre to grow and multiply. Since yoghurt itself contains no fibre, it is best paired with fruit such as berries, mango or peaches, or topped with nuts and seeds, notes Siu.
The feature also points to other ways Greek yoghurt can be used. Beyond parfaits and smoothies, it works well in savoury dips, salad dressings and marinades.
Source: The New York Times
