Benefits and things to note when eating Greek yogurt

Greek yogurt - a thick yogurt with the liquid whey removed - is rich in protein, good for digestion and rich in vitamin B12, and is recommended by experts as a healthy addition to the diet.

Greek yogurt combined with fiber-rich fruits or mixed with nuts and grains is a smart choice. (Source: Getty Images)

Rich in protein

Thick and creamy Greek yogurt, made by straining out the liquid whey, has been a staple of the Mediterranean diet for centuries.

Straining out the whey results in a more concentrated product, giving Greek yogurt a higher protein content than regular yogurt.

A 150g container of plain, nonfat Greek yogurt contains 15.4g of protein, more than double the amount of protein in regular yogurt and more than a quarter of the protein a 160kg adult needs each day.

Greek yogurt is also a "complete" source of protein, according to Ethan Balk, associate professor of clinical nutrition at New York University. This means that the protein in Greek yogurt contains all nine essential amino acids that the body cannot produce on its own.

If you need to increase your protein intake, Angie Hasemann Bayliss, M.D., director of clinical nutrition at UVA Health, recommends getting protein from nutrient-dense foods like Greek yogurt rather than from powders or supplements.

However, straining out the whey does not make Greek yogurt more nutritious overall. Regular yogurt, for example, may contain more calcium.

Good for digestion

All yogurt, including Greek yogurt, contains probiotics and beneficial bacteria that help maintain a healthy gut microbiome, says Elaine Siu, RD, a dietitian at City of Hope Cancer Center in Duarte, California.

Probiotics may also help prevent certain types of cancer, according to Dr. Andrew T. Chan, a gastroenterologist at Massachusetts General Hospital and professor at Harvard Medical School.

In a study led by Dr. Chan that followed more than 130,000 adults for decades, those who ate yogurt at least twice a week had a 20 percent lower risk of developing a type of colon cancer than those who ate yogurt less than once a month.

This study looked at overall yogurt consumption, not just Greek yogurt, and cannot say for sure that yogurt was directly responsible for the reduced cancer rates.

However, Dr Chan said the results add to evidence from other studies that beneficial bacteria in fermented foods like yogurt may help reduce cancer risk.

Rich in vitamin B12

Just one 150g serving of non-fat Greek yogurt provides the body with more than 1 microgram of vitamin B12 - equivalent to nearly half the recommended daily intake for adults (2.4 micrograms).

According to nutritionist Bayliss, vitamin B12 plays an important role in the formation of red blood cells, maintaining energy and supporting the nervous system to function effectively.

Points to note

First, check the ingredient list of flavored yogurts. Many of these products contain high amounts of added sugars, as well as additives like artificial colors and preservatives—making them ultra-processed foods.

According to nutritionist Candace Pumper of The Ohio State University Wexner Medical Center, consumers should choose yogurt with less than 12 grams of added sugar per serving and prioritize products with the shortest ingredient list possible. Another option is to use plain yogurt and add honey or maple syrup yourself to sweeten it.

Also, don’t forget to add fiber. The beneficial bacteria in Greek yogurt need a source of prebiotic fiber to thrive. Since yogurt doesn’t contain fiber, Siu says it’s smart to combine fiber-rich fruits like strawberries, mangoes, peaches, or mix in nuts and grains.

You can also be more flexible in how you use it. In addition to parfaits or smoothies, Greek yogurt is also suitable for making savory dips, salad dressings, or marinades for grilled dishes.

Source: https://baoquocte.vn/loi-ich-va-nhung-diem-can-luu-y-khi-an-sua-chua-hy-lap-330051.html