Is High-Protein Greek Yogurt Good for You?

Greek yogurt is prepared by fermenting yogurt in tanks and then straining the whey and other liquids during processing. Greek yogurt is highly nutritious and a rich source of protein.

Greek yogurt is becoming increasingly popular as a healthy and nutritious snack option. Read on to learn everything you need to know about Greek yogurt with high protein content and its nutritional value, types, health benefits, and more.

As early as 100 B.C., the Greeks were the first to document the use of yogurt. The term “yogurt,” meanwhile, comes from a Turkish word (yogurmak), which means to curdle, thicken, or coagulate. Today, many types of yogurts are available. Greek yogurt is one kind that contains more proteins than most variants.

Greek yogurt, also called strained yogurt, is prepared by fermenting yogurt in tanks and then straining the whey and other liquids during processing. This makes it thicker and increases the protein content. In some preparations, milk proteins (casein) are also added during processing.

Greek yogurt is available in a variety of preparations like low-fat (reduced fat), full-fat, fat-free, flavored, and unflavored versions. Full-fat and artificially sweetened variants typically contain more calories than the low-fat and unflavored ones.

In general, though, Greek yogurt is highly nutritious and a rich source of protein. Compared with regular yogurt, it contains more proteins and fewer carbohydrates (carbs).

A single serving (7 ounces or 200 grams) of plain, unsweetened, low-fat Greek yogurt contains 146 calories, 20 grams of protein, 7.8 grams of carbs, and 3.8 grams of fat. It also contains many important nutrients like calcium, phosphorus, zinc, potassium, and selenium, as well as small amounts of copper, magnesium, and choline.

In addition, Greek yogurt is a great source of vitamins like vitamin A (retinoic acid), vitamin B12 (cobalamin), vitamin B5 (pantothenic acid), and vitamin B2 (riboflavin).

Here’s a list of the most common potential health benefits of Greek yogurt, which:

1. Provides nutrition

Depending on your body weight, your body usually requires around 0.5 to 0.9 grams per pound of body weight (or 1.2 to 2 grams per kilogram) of protein on a daily basis, especially if you’re an active person. Protein is essential for healthy immune function, muscle and tissue repair, and important chemical reactions in the body.

A single serving (200 grams) of Greek yogurt provides around 20 grams of protein. In addition, Greek yogurt contains many important vitamins like B12 (around 43% of the required daily intake) and minerals like zinc (around 11% of the required daily intake) and selenium (around 45% of the required daily intake). 

Vitamin B12 is required for energy production, red blood cell formation, and nervous system function, whereas zinc and selenium promote proper immune system function.

2. Promotes weight loss

Scientists have observed that high-protein meals may help you eat less throughout the day. This is because protein can increase feelings of satiety (i.e., being full). This can help you feel for longer periods and consume fewer calories overall. In addition, high-protein diets can help you burn more calories in the day. 

According to a review of 22 studies, yogurt consumption has been linked to decreased weight gain, lower body fat, and a smaller waist circumference. However, eating Greek yogurt alone may not be enough to achieve significant results. Combining Greek yogurt with a generally balanced and nutritious diet in measured proportions might be the key to successful weight loss.

3. Enhances bone health

Greek yogurt is a great source of protein and other minerals, and a single 7-ounce serving supplies around 18% and 22% of your daily calcium and phosphorus requirements, respectively. 

The nutrients in Greek yogurt are particularly useful for bone growth and bone health maintenance. In a 12-week study of young men who ate Greek yogurt daily and participated in resistance training, the participants showed increased bone formation and decreased bone breakdown. Eating yogurt has also been linked to improved bone mineral density and decreased risks of bone diseases like osteoporosis and osteopenia.

4. Lowers blood pressure

According to a meta-analysis of 14 studies conducted in 2013, fermented milk containing probiotics was able to lower blood pressure in 700 participants. 

Because Greek yogurt is also a form of fermented milk with probiotics, it has the potential to reduce blood pressure. However, additional conclusive research is required to establish these findings.

5. Improves gut health and digestion

Research shows that eating yogurt frequently can increase the quantities of good bacteria (probiotics) in your gut and promote bacterial diversity. However, it might be best to stick to unsweetened Greek yogurts because eating too much sugar can cause a bacterial imbalance (dysbiosis) in your gut.

Greek yogurt may also be suitable for lactose-intolerant people as the probiotics can aid in lactose digestion.

6. Boosts mental health

Yogurts that contain probiotics have been linked to improved mental health because probiotics enhance gut health. The gut and brain have a special relationship because the gut can produce neurotransmitters like dopamine and serotonin. These chemicals play a key role in maintaining mental health.

High-protein Greek yogurt contains many probiotics. According to a 2016 study, people who took probiotic capsules or ate at least 100 grams of probiotic yogurt daily experienced fewer symptoms of stress, anxiety, and depression. 

7. Builds muscle mass

Proteins are an essential building block of nutrition and can promote muscle recovery. Greek yogurt, which is high in protein, can thus make a great post-workout snack, as it can assist you in building muscle after exercise.

In young men who were studied while performing resistance training, Greek yogurt consumption was seen to improve muscle thickness and strength and the development of fat-free mass.  

8. Decreases diabetes risk

Type 2 diabetes is a condition that restricts your body from utilizing dietary sugars as fuel, resulting in high blood sugar levels. According to a 2014 study, though, eating more yogurt can reduce the risk of type 2 diabetes. This may be due to yogurt’s ability to improve metabolism and decrease weight gain.

When selecting a type of Greek yogurt, it might be better to opt for low-fat, unflavored, and unsweetened ones because they contain fewer calories. Excessive consumption of sugar has also been associated with many health conditions like obesity, diabetes, and heart disease.

You can use Greek yogurt in multiple ways, but here are a few ideas:

• In dips, marinades, sauces, toppings, and dressings
• As a replacement for mayo, buttermilk, or sour cream
• In smoothies and frozen desserts
• In soups, salads, and curries

Overall, Greek yogurt can make a great addition to any meal, from breakfast to dessert. So, if you’re looking for variety in your meals or just a healthier food option, consider giving Greek yogurt a try.