Nutrition Experts Explore Health Benefits of Greek Yogurt

Greek yogurt, a staple of the Mediterranean diet for centuries, offers a range of nutritional benefits that have drawn the attention of health experts worldwide. Contrary to its name, Greek yogurt is not exclusively produced in Greece; it is made by straining out the liquid whey, resulting in a thick and creamy texture. Nutrition specialists highlight its protein content, probiotic properties, and vitamin richness, making it a highly nutritious option for many.

Protein-Packed Powerhouse

One of the most notable features of Greek yogurt is its high protein content. A typical 5.3-ounce (150g) container of plain, nonfat Greek yogurt contains approximately 15.4 grams of protein. This amount is more than double that found in regular yogurt and provides over a quarter of the daily protein requirement for a 160-pound (72.6kg) adult. According to Ethan Balk, an associate professor of clinical nutrition at New York University, Greek yogurt is a complete protein source. This means it contains all nine essential amino acids that the body cannot produce independently.

While many individuals already consume sufficient protein, experts suggest that getting it from nutrient-dense sources like Greek yogurt is preferable to relying on protein powders or supplements. Angie Hasemann Bayliss, director of clinical nutrition at UVA Health, emphasizes the importance of choosing whole food options for optimal health.

Gut Health and Probiotics

Greek yogurt is also beneficial for gut health, as it contains probiotics, which are beneficial bacteria that support a healthy gut microbiome. Elaine Siu, a dietitian at the City of Hope Cancer Center in Duarte, California, notes that the probiotics found in yogurt may also help lower the risk of certain cancers. A study led by Dr. Andrew T. Chan, a gastroenterologist at Massachusetts General Hospital and a professor at Harvard Medical School, followed over 130,000 adults for several decades. It indicated that those who consumed yogurt at least twice a week had a 20 percent lower likelihood of developing a specific type of colon cancer compared to those who ate yogurt less than once a month. While the study examined all types of yogurt, it contributes to a growing body of research suggesting the cancer risk-reducing benefits of fermented foods.

Rich in Vitamin B12

Beyond protein and probiotics, Greek yogurt is a good source of vitamin B12. A serving of nonfat Greek yogurt provides just over one microgram of B12, nearly half of the recommended daily intake of 2.4 micrograms for adults. This vitamin plays a crucial role in forming red blood cells and maintaining energy levels, as well as ensuring proper nervous system function, according to Bayliss.

Maximizing Health Benefits

To maximize the health benefits of Greek yogurt, consumers should be mindful of flavored varieties. Many of these options can contain excessive added sugars and artificial additives, making them ultra-processed. Dietitian Candace Pumper from the Ohio State University Wexner Medical Center recommends selecting yogurts with less than 12 grams of added sugar per serving and fewer ingredients. Alternatively, opting for plain yogurt and sweetening it with natural options like honey or maple syrup is advisable.

Furthermore, pairing Greek yogurt with fiber-rich fruits such as berries, mangos, or peaches can enhance its health benefits. The beneficial bacteria in yogurt thrive on healthy prebiotic fiber, which yogurt itself lacks. Siu encourages creative uses for Greek yogurt, suggesting it can be incorporated into savory dips, salad dressings, and marinades in addition to being a base for parfaits and smoothies.

The insights from these nutrition experts underscore the versatility and health benefits of Greek yogurt, making it a valuable addition to a balanced diet.