Appetite control supplements reviews Now. The yogurt is also a Healtyh low-calorie option at 90 calories per serving. What is the difference between whole milk and homogenized milk, if there is one?

Healthy Greek yogurt -

Keep in mind that the comparison above is based on low fat versions of both products. Those made with whole milk provide much more fat and calories.

For example, the same serving of regular yogurt made with whole milk provides 8 grams of fat, while the same serving of whole milk Greek yogurt packs Greek yogurt packs twice as much protein and about half the amount of carbs and sugar as regular yogurt.

Probiotics are friendly bacteria found in fermented foods like yogurt 1 , 9. They aid digestive health by balancing your gut microbiome — the friendly bacteria in your digestive system — which may reduce your risk of inflammation and various illnesses 6 , 9 , People with lactose intolerance usually experience uncomfortable digestive symptoms, including bloating and diarrhea, if they eat dairy products.

However, they may tolerate yogurt because its probiotics support lactose digestion 6 , 14 , Yogurt may improve heart disease risk factors , including high blood pressure and cholesterol. Fermented dairy intake is associated with a lower risk of plaque buildup and artery stiffness, which are linked to high blood pressure The study also found that non-fermented dairy was associated with a greater risk Probiotics may likewise help lower cholesterol levels by inhibiting certain enzymes 1.

A study in 60 people with type 2 diabetes showed that a daily intake of Research links yogurt to less body weight, body fat, and weight gain 6. Its probiotics boost the proportion of healthy bacteria in your gut, which may contribute to weight management, fat distribution, and sugar and fat metabolism High protein intake leads to prolonged feelings of fullness, which may decrease your calorie intake.

In turn, this may promote weight loss 20 , For example, one small study in 15 healthy women determined that a Greek yogurt snack containing 24 grams of protein reduced hunger and delayed the timing of the subsequent meal, compared with a low protein snack Nonetheless, many commercial brands pack significant amounts of added sugar , which may hinder your weight loss goals Regular and Greek yogurt are particularly versatile.

For instance, due to its thickness, Greek yogurt is a common ingredient in dips and sauces like tzatziki, which is a staple in Greek cuisine. Additionally, you can use it to replace mayonnaise, sour cream , and buttermilk in most recipes, though it may curdle at high temperatures.

Its texture also makes it great for baking, especially if you want a moist, dense texture. In contrast, regular yogurt is commonly used in smoothies Greek yogurt is still a good option too , dressings, and other viscous dishes. For example, you can make a scrumptious marinade for chicken by mixing it with lemon juice and spices.

When cooking, Greek yogurt is best for dips, sauces, and baked goods, while regular yogurt is preferable for smoothies, dressings, and marinades.

Regular and Greek yogurt are both nutrient-dense foods that make an excellent snack and healthy addition to your diet. Nevertheless, sweetened yogurts of either variety are packed with added sugar. Chronic high sugar intake may lead to unwanted weight gain, as well as cavities, type 2 diabetes , and heart disease 23 , If you prefer, you can add a drizzle of honey or a bit of fruit to sweeten it on your own.

Regular, low fat yogurt may be best for anyone looking to keep their calorie and protein intake in check. Both regular and Greek yogurt are highly nutritious, though you should be mindful of added sugars. Regular and Greek yogurt are made from the same ingredients but differ in nutrients.

While regular yogurt tends to have fewer calories and more calcium , Greek yogurt has more protein and less sugar — and a much thicker consistency. Compared with regular yogurt, Greek yogurt is higher in protein and lower in carbs 4.

Keep in mind that its nutritional content will vary depending on the type of Greek yogurt. For example, full fat Greek yogurt will be higher in fat and calories than lower fat options, while sweetened and flavored options will be higher in carbs and added sugar.

Protein needs vary, but a protein intake of 0. A 7-ounce gram serving of Greek yogurt provides 20 grams of protein, which makes it a high protein food. In addition to protein, Greek yogurt is rich in essential vitamins and minerals including B12, selenium , and zinc — all of which play important roles in supporting your health.

For example, both zinc and selenium are required for optimal immune function, while B12 is needed for red blood cell formation, nervous system function, and energy production 7 , 8. Greek yogurt contains a number of nutrients that are necessary for maintaining the health of the skeletal system, including protein, calcium, magnesium, and phosphorus 9.

Not only are the nutrients found in Greek yogurt required for bone health maintenance, but eating Greek yogurt may even help increase bone formation. A small study among young men found that consuming Greek yogurt daily while participating in a resistance-training program for 12 weeks helped increase bone formation and decrease bone breakdown compared with a placebo Yogurt intake has also been linked to greater bone mineral density and a lower risk of osteopenia and osteoporosis among older adults Research suggests that eating yogurt regularly may help support a healthy digestive system by increasing bacterial diversity in the guts of some people However, the type of Greek yogurt consumed matters.

Greek yogurt is a great post-workout snack option for athletes. Its high protein content may promote muscle protein synthesis and recovery 14 , A study in young men found that consuming yogurt daily for 12 weeks while participating in a resistance-training program led to greater gains in muscle strength , muscle thickness, and fat-free mass compared with a placebo Protein is the most filling macronutrient, and adding sources of protein — such as dairy — to meals and snacks is a smart way to help you feel satisfied between meals Because yogurt is a filling, protein-rich food, choosing yogurt and other high protein foods over less filling foods can help support a healthy body weight.

A review of 22 studies concluded that yogurt consumption is associated with lower body fat, less weight gain, and smaller waist circumference However, remember that your overall diet and lifestyle matters most when it comes to reaching and maintaining a healthy body weight.

In addition to providing a number of nutrients and being linked to a few potential health benefits, Greek yogurt is a versatile ingredient that tastes great in both sweet and savory recipes alike. These are just a few ways to use Greek yogurt. Most yogurts on the market are flavored and sweetened, and they can contain a significant amount of added sugar.

For example, some flavored, sweetened varieties can contain upwards of 16 grams of added sugar per serving. In fact, full fat dairy may have more health benefits than reduced fat or skim dairy.

The same goes for fat-free Greek yogurt. Simply add layers of Greek yogurt, almond or peanut butter, mixed berries, and chia seeds in a jar and enjoy. This can also be a filling snack! Greek yogurt contains more protein compared to regular yogurt. It's also a good source of calcium and provides probiotics that are good for your gut health.

Choose plain Greek yogurt when you can and add yummy toppings on your own, such as nuts and seeds, fruit or even a few chocolate chips. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content.

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Develop and improve services. Use limited data to select content. List of Partners vendors. Healthy Eating Best Healthy Foods. By Isadora Baum is a freelance writer, certified health coach and published author of three books. Isadora Baum. EatingWell's Editorial Guidelines. Reviewed by Dietitian Maria Laura Haddad-Garcia.

As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling.

In This Article View All. In This Article. What Is Greek Yogurt? Nutrition Information. Health Benefits of Greek Yogurt. How to Enjoy It. The Bottom Line.

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