Greek yogurt: 6 reasons it is so healthy and helps you lose weight

By nutritionist
Last update: October 17, 2018

Greek yogurt is high in protein, vitamin B12, probiotic cultures, and calcium. This makes him healthy and can help you lose weight.

In this post, we’ll take a closer look at Greek yogurt as a food.

Among other things, we go into its nutritional values, the effects of losing weight and healthy ingredients.

1.) Greek yogurt contains a lot of protein, which helps you lose weight

Greek yogurt often contains up to 12 grams of protein per 100 grams. This means that some varieties contain twice as much protein as classic yogurt.

When losing weight, protein ensures that we stay full longer and that we do not lose muscle mass, only body fat. In addition to this, this macronutrient is also extremely important for our health.

For example, protein is required for the production of antibodies and thus plays an essential role in our immune system. In addition to this, protein is also involved in building hair, skin, nails, and other tissues.

Due to its high protein content, Greek yogurt is one of the best foods for weight loss. So if you want to lose a few pounds and are still looking for a healthy snack, this is definitely a good choice.

2.) The contained probiotics can have a positive effect on our health

You have probably come across the word probiotics before. These are bacteria that can have a positive effect on our intestines and occur, for example, in foods such as unpasteurized sauerkraut or kombucha.

Greek yogurt and “normal” yogurt also often contain probiotic cultures.

Out large-scale studies we know, for example, that some probiotic strains can help with antibiotic-related diarrhea. Other scientific investigations point out that probiotic cultures can help with an irritated bowel or bloated stomach.

Since almost everyone nowadays eats too little fermented food, the consumption of Greek yogurt can be seen as positive in the vast majority of cases.

3.) Calcium ensures strong bones and teeth

In recent years, vegans and online magazines have spread the myth that calcium from dairy products is not valuable for bones and teeth. Sometimes there was even talk of dairy products like Greek yoghurt promoting the development of osteoporosis (bone loss).

And in fact there is Observational studieswho show that consuming dairy products does not result in a lower risk of fractures.

But come at the same time significantly more studies concluded that the consumption of dairy products has a positive effect on bone density. In addition to the calcium it contains, this is also due to the protein it contains.

A serving of Greek yoghurt contains 15 to 30 percent of the daily calcium requirement, depending on the size. If you are not following a vegan diet, then this food is an excellent choice to meet your calcium needs.

4.) Rich in vitamin B12 and other important nutrients

The term vitamin B12 actually encompasses a group of compounds called cobalamins. Vitamin B12 plays an important role in cell division, blood formation and various nerve functions.

There is quite a lot of vitamin B12 in Greek yogurt. So with a 250 gram portion you already cover about 33% of your daily requirement.

In addition, it also contains numerous other B vitamins and the minerals magnesium, phosphorus and potassium. Vitamin D, which should be taken in more in winter through food or suitable supplements, is also contained in certain amounts.

5.) Perfect snack for losing weight

A snack that is good for losing weight should, in my opinion, meet the following criteria:

It should be high in protein and low in calories, because it will fill you up well and help to cover the increased protein requirement when losing weight.

It shouldn’t take too long to prepare, as a snack is a snack between meals.

You should be able to prepare it in many different ways, such as sweet or spicy.

All of these points apply to Greek yogurt. Below are a few recipe ideas that will help you incorporate Greek yogurt into your diet as you lose weight.

Quick snack recipes with Greek yogurt

Homemade tzaziki (click here for the recipe) on wholemeal or protein bread (for everyone who eats low carb)

Greek chocolate yogurt with blueberries, raspberries or strawberries

Recipe: 250 grams of Greek yogurt with 10 grams of cocoa powder and 20 grams Erythritol * stir until smooth. Spread 125 grams of berries on top.

Vegetable sticks with a dip of feta cheese and Greek yogurt

Recipe: Cut any amount of carrot and cucumber into thin sticks. For the dip, crumble 50 grams of feta, mix with the same amount of yogurt and season with pepper, 5 grams of olive oil and Greek herbs.

Greek yogurt with honey and walnuts

Recipe: Put 250 grams of Greek yogurt in a bowl. Spread 25 grams of honey and 25 grams of walnuts on top.

Homemade protein smoothie

Recipe: 250 grams of Greek yogurt, 100 grams of milk, 15 grams of desiccated coconut, 20 grams Erythritol * and puree 125 grams of raspberries or a medium-sized banana in a blender.

6.) The consumption of Greek yogurt could lead to a lower susceptibility to infection

It is now known that around 70 percent of our immune system is in the gut. Since probiotic cultures are generally considered to be beneficial for intestinal health, it is possible that the consumption of Greek yogurt also strengthens the immune system.

In various studies like this, this and this it has already been shown that the use of probiotics reduced the duration and frequency of colds.

Although our own products were used for these scientific studies, some of them also contain probiotic strains that are used in the manufacture of yoghurt and other foods.

Future studies will show whether Greek yogurt itself can have similar effects. It would be possible, however.

Buying Greek yogurt: you should pay attention to this!

In my opinion, there are a few things to consider when shopping for Greek yogurt.

This includes:

Don’t buy the richest variant:

When it comes to fat content, you should not choose the richest variant. Then the Greek yogurt is very rich in calories and therefore less suitable for weight loss.

The only diet where this recommendation does not apply is the ketogenic diet. Otherwise I would recommend the variant with zero, two or four percent fat.

Organic products have advantages for your own health and the animals:

If you buy the organic version of Greek yoghurt, you will usually consume more healthy omega 3 fatty acids. This is simply due to the fact that organic cows eat more grass, which leads to a higher omega 3 content in meat and dairy products.

In addition to this, organic husbandry is of course also better for the animals because they have more space and have more exercise.

Creaminess is often very different:

Anyone who has already tried various varieties may have noticed that some varieties are not as creamy as others. Since the creaminess is extremely important in Greek yogurt, you should choose a brand where the product has a corresponding consistency.

Pay attention to the list of ingredients:

The varieties that already contain berries or other fruit often contain very high amounts of sugar. That’s why you should look at the list of ingredients when buying and check what is really included.

By the use of Erythritol * and fresh berries you can make such a dessert yourself without any artificially added sugar.

Suitable for people with lactose intolerance?

If there is a lactose intolerance, the human body does not produce enough lactase. It is an enzyme that splits milk sugar into two simple sugars.

Greek yoghurt does contain lactose, but the fermentation process causes some of the milk sugar to be broken down by the bacteria it contains.

If you have only a slight lactose intolerance, it may be that Greek and normal yoghurt is tolerated in certain quantities. However, a real recommendation cannot be made here, as this differs from person to person.

People who are allergic to cow’s milk should avoid Greek yogurt and all other dairy products. The milk sugar can be split here, but those affected are allergic to the milk proteins it contains. A real alternative here are only pure plant-based yoghurts.

This is how you can make Greek yogurt yourself

To make Greek yogurt yourself, you will need:

2 liters of whole milk

50g Greek yogurt

Preparation:

1.) Put the milk in a saucepan and bring to the boil while stirring constantly. Then let it cool down until it is lukewarm.

2.) Put a few spoons of milk in a bowl and mix this with the Greek yoghurt you bought. Then put everything back in the original saucepan and mix well. Wrap the pot in a blanket and let it stand overnight.

3.) Put the resulting yoghurt in a sieve with a cloth and drain to the desired consistency. Then put in suitable packaging and store in the refrigerator.

Note: Greek yogurt only needs to be bought once for this recipe. After that, the self-made can always be used as a starter culture.

Conclusion

Greek yogurt is high in protein, which can help you lose weight. It also contains various micronutrients and probiotic bacteria that can have a positive effect on our intestines and our immune system.

Do you eat Greek yogurt or are you going to try it now? And if you already eat it regularly, how do you prefer to prepare it?

Leave a comment now, even if you have any questions.

See you soon and best regards, Lukas and the Lecker weight loss team.