If you prefer this thinner consistency, refrigerate for a few hours before eating. If you wish a thicker Greek-style yogurt, strain the yogurt. Place a fine mesh sieve over a large bowl and line with a coffee filter or cheesecloth. Pour the yogurt into the sieve and refrigerate for up to several hours, which will strain out the liquid whey and excess water. The yogurt may be stored in the refrigerator for about 7 days.
Try plain Greek yogurt with berries for a satisfying snack. Serve Choose plain and unsweetened yogurt, either strained or unstrained. Add herbs and spices for savory preparations, or fresh fruit and spices like cinnamon, nutmeg, or ginger for a sweeter dish. Top with almonds, pecans, or other nuts for a crunchy addition.
For a delicious tzatziki sauce, blend together 1 whole diced peeled cucumber, tablespoons lemon juice, 1 tablespoon extra virgin olive oil, 1 garlic clove, 1 tablespoon dill, and a pinch of salt and black pepper. Stir mixture into 3 cups of plain Greek yogurt. Serve as a sauce or a dip. Substitute plain yogurt in recipes calling for sour cream or mayonnaise. Examples: For tuna salad, use half plain yogurt and half mayo.
For extra zip, try adding any of the following to taste: Dijon mustard, chili powder, garlic powder, diced dill pickles, or red onion. Did You Know? Greek yogurt did not originate in Greece! Britain is the only country that regulates the term, where yogurt must be produced in Greece to carry the title.
Some calcium is removed from Greek yogurt during the straining process. Commercial Greek yogurts may add back calcium, but some do not so if you are including Greek yogurt in your diet as a calcium source, be sure to check the Nutrition Facts label.
Some yogurts can contain up to grams of sugar per 5 oz. Though some of this may come from naturally occurring lactose, most will be from added sweeteners. If you see sugar or other forms of sugar among the top four ingredients in the Ingredients list, consider choosing a lower sugar yogurt or use plain yogurt with your own addition of fresh fruit or a drizzle of honey. See Added Sugar in the Diet. References Fisberg, M. History of yogurt and current patterns of consumption.
As you can see, Greek yogurt provides a number of nutrients and is particularly rich in protein, vitamin B12 , riboflavin B2 , and selenium.
Additionally, Greek yogurt contains smaller amounts of nutrients like magnesium, choline, and copper. 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.
Calcium has many benefits, but most people aren't getting enough of this mineral. Here is a list of 15 foods that are rich in calcium, many of which….
Eating fermented foods with live probiotics can have powerful benefits for your body and brain. Here is a list of 11 super healthy probiotic foods. This article examines the health effects of dairy products, which seem to vary greatly between individuals. Many people are intolerant to dairy. Some people can't tolerate dairy or choose not to eat it for other reasons. This article lists substitutes for 7 common dairy foods. Lactose-intolerant people don't have to avoid all dairy products. These 6 dairy foods have low levels of lactose and are usually well-tolerated.
This is a detailed review of kefir and its health benefits. Kefir is a fermented milk drink that is highly nutritious and contains live probiotics. Dairy is the best source of calcium in the diet, the main mineral in bones. For this reason, milk is often recommended to optimize bone health. Health Conditions Discover Plan Connect. Nevertheless, fat-free and low-fat varieties of yogurt are still popular in the US 51 , 52 , Summary: Some types of yogurt contain probiotics, which may boost digestive health by reducing the symptoms of common gastrointestinal disorders, such as bloating, diarrhea and constipation.
Summary: Yogurt provides probiotics, vitamins and minerals, all of which may boost immune health and prevent certain illnesses. It May Protect Against Osteoporosis. Summary: Yogurt is rich in vitamins and minerals that play a key role in bone health. It May Benefit Heart Health. It May Promote Weight Management. Yogurt has several properties that may help with weight management.
Summary: Yogurt is high in protein, which is very filling, and may improve your diet overall. Yogurt May Not Be for Everyone. Lactose Intolerance Lactose intolerance occurs when the body lacks lactase, the enzyme needed to break down lactose, which is the sugar found in milk. Therefore, those with lactose intolerance may need to avoid yogurt.
Milk Allergy Milk products contain casein and whey , which are proteins that some people are allergic to. Added Sugar Many types of yogurt contain high amounts added sugar , especially those labeled as low in fat. Summary: Yogurt may have adverse effects for those with lactose intolerance or milk allergies. Less is more when it comes to choosing a healthy yogurt. Whether you choose low- or full-fat yogurt is a personal choice.
For most people, it's about as cool as going to prom with your cousin. But health experts can't get enough of it because of the food's very legit benefits, from its impressive nutritional profile to the fact that it can be used in so many versatile ways.
Keep reading to learn about the different types of yogurt, the benefits of eating it, tips on choosing the best one, and creative ideas to incorporate it in your everyday food rotation. The types of yogurts available are about as abundant as boutique fitness classes. There's whipped, drinkable, and skyr, to name a few, that come in either plain and flavored versions and varying amounts of milk fat.
Despite the wide variety, though, yogurts tend to fall into three common categories: regular yogurt, Greek yogurt, and non-dairy yogurt. Here's how they broadly compare. Regular yogurt: Regular yogurt is usually made with cow's milk, which makes it not suitable for those who are lactose intolerant.
And it's a great source of protein at around 12 grams per eight-ounce serving. Greek yogurt: Greek yogurt, which has more of a tart flavor, is arguably the most popular type of yogurt, and it's easy to see why. Unlike regular yogurt, Greek yogurt strains off the liquidy whey —which makes it thicker while also cutting back on the carb and sugar content. Non-dairy yogurt: Non-dairy consumers can still enjoy their yogurt and eat it too, thanks to a variety of plant-based yogurt options such as soy, cashew, almond, oat, and coconut milk.
But Castillo says that in comparison to regular and Greek yogurt, plant-based yogurts tend to be lower in protein.
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