9 scientifically proven benefits of Greek yogurt

Surely you have heard about the benefits of consuming yogurt, specialists recommend this wonderful food to all kinds of people: pregnant women, adolescents, older adults, children, in short, everyone can take advantage of the nutritional benefits of yogurt .

In this sense, new nutritional trends promote the consumption of Greek yogurt , arguing that it is even healthier than traditional yogurt because it provides twice the protein and carbohydrates. For this reason, we invite you to continue in this article, to learn about the benefits of Greek yogurt and its properties.

What is Greek yogurt?

The word “yogurt” comes from the Turkish word “ yoğurut” which means “to knead or mix”. There is evidence that this food originated in Eastern Europe approximately 4500 BC. It was a treasure reserved for Asian culture, but thanks to the Ukrainian biologist, Elie Metchnikoff, it was known throughout the world.

This  professor at the Pasteur Institute in Paris , winner of the Nobel Prize in 1908, proposed his theory on the consumption of yogurt and lactic acid bacteria (LAB), arguing that they are responsible for the longevity of Bulgarians , maintaining that the lactobacilli that function as Probiotics are essential for good health.

Note : Greek yogurt or Tiaourti in the Middle East, is the result of a process of eliminating a part of the whey through filtration, which provides a higher concentration of proteins, minerals and other components of the yogurt .

What are the health benefits of Greek yogurt?

Greek yogurt, being a lactose-free and low-sugar product, is an excellent option for people who want to start a healthier diet . Below we detail all the benefits you will get from eating Greek yogurt:

1. Regulates blood pressure

Thanks to its potassium content , Greek yogurt regulates blood pressure . Potassium decreases the effects of sodium through the urine, consequently leveling the values ​​of blood pressure and low-density lipoproteins or bad cholesterol.

Important: Dr. Carlos Zehnder from the Nephrology Unit of La Clínica Los Condes in Chile, wrote an article entitled “Sodium, Potassium and Arterial Hypertension”, where he highlights the importance of reducing sodium intake and increasing potassium in the daily diet to avoid complications of the disease. (1)

2. Helps control blood sugar levels

There are scientific indications that warn that the quality of the proteins present in Greek yogurt help control blood sugar levels , this is due to the amino acids, responsible for increasing the ability to secrete insulin.

To highlight: In addition to proteins, calcium, magnesium, fatty acids and lactose, among others, also help to level blood glucose . (two)

3. Stimulates metabolism

The combination of a few grams of creamy yogurt a day, together with a balanced diet rich in fiber , healthy fats , proteins and carbohydrates, stimulates the metabolism, in other words it benefits our endocrine system .

Note: Generally people think that the stimulation of the metabolism only benefits weight loss, it is not so, our metabolism is responsible for basic functions such as walking, sleeping, eating, among other functions.

4. Boosts brain functions

Calcium, a compound present in Greek yogurt, promotes brain functions such as memory and learning . There is research that suggests that the consumption of foods rich in calcium improves the conditions of patients with neurodegenerative diseases such as Alzheimer’s.

You should know: Research published by the Faculty of Medicine of the University of Valladolid, Spain, shows the importance of calcium homeostasis in the body for the prevention of neurodegenerative pathologies. (3) 

5. Strengthens bones, teeth and muscles

Due to its calcium content, vitamins B12 and D, Greek yogurt strengthens teeth and bones , in addition to increasing muscle mass in people who combine their daily consumption with an exercise routine and a diet with the right amount of carbohydrates. carbon.

To highlight: The National Chamber of Milk Industry (CANILEC) in Mexico, in its magazine Lacticinios , promotes the consumption of Greek yogurt, highlighting its multiple contributions to the body, among the main ones are the benefits at the bone and muscle level , They also refer to the contributions of Greek yogurt in patients with osteoporosis. (4)

6. Improves the health of the digestive system

The probiotics contained in Greek yogurt benefit digestive health . The Revista Lasallista de Investigación Antioquía, in Colombia , made a publication where “they explain the main functional properties of yogurt that contains probiotics ” and are beneficial for human health.

You should know: This publication also highlights other benefits provided by yogurt against the prevention of certain pathologies, such as: ” non -sexually transmitted vaginal infections “, these are very common and generally subside with antibiotics, so This research raises the ability of some lactobacillus to deal with the host of such infections.  (5)

7. Contributes to weight loss

Greek yogurt contains less sugar than traditional yogurt, double the protein, lactose -free , which makes it the ideal food for healthy eating regimens , plus probiotics dissolve intestinal adhesions and increases muscle mass .

To highlight: Greek yogurt can contribute to fat burning and consequent weight loss , as long as it is consumed properly and a healthy lifestyle plan is followed that also includes physical exercise.

8. Reduces stress and anxiety

Another of the benefits of yogurt, refers that its daily consumption contributes to brain functions , since the probiotics it contains reduce stress, depression and anxiety , thanks to the relationship between the intestine and the brain, the latter produces neurotransmitters such as serotonin and dopamine, which greatly influence the feeling of well-being.

This is supported by research conducted at the University of California in Los Angeles, where they determined that ” bacteria ingested in food can affect brain function in humans .” (6)

9. It is suitable for lactose intolerant

The Revista Nutrición Hospitalaria , published an article presenting scientific evidence on the role of yogurt and other fermented milk products in the diet of the Spanish population, ” The intake of yogurt is recommended to improve lactose digestion in individuals with lactose maldigestion .” (7)

Note: Thanks to the filtering process and the extraction of the whey, Greek yogurt contains very little amount of lactose , which solves the problem of patients with difficulty digesting dairy products.

Greek yogurt nutritional properties

In recent years, the consumption of Greek yogurt has increased, as many recognize the benefits it provides, however it is convenient to support scientific knowledge about this food rich in useful properties for the heart, intestines, bones, muscles and system nervous, etc. (8)

In view of the above, below we mention the most outstanding nutritional properties of Greek yogurt:

1. Vitamins

The reason why Greek yogurt offers so many benefits is found in its vitamin and mineral content, where vitamin A , vitamin B9 and vitamin B12 stand out. (9)

Note: All the vitamins in Greek yogurt are essential for the fulfillment of various functions of the body, such as strengthening the immune system, tissue regeneration and maintenance of the nervous system.

 2. Minerals

Greek yogurt is made up of minerals such as potassium, phosphorus, calcium, magnesium , sodium and selenium. All these nutrients are essential for the proper functioning of the body, they are involved in metabolic functions, in the structure of cells and other essential functions.

3. Other compounds

Greek yogurt provides the amount of energy the body needs to stay active. In this sense, its protein ratio is higher than that of regular yogurt (5 g per 100 g of consumption), and it also provides carbohydrates (14 g per 100 g).

To highlight: Greek yogurt has HDL cholesterol , which benefits cardiovascular functions, is low in sodium and does not contain unsaturated fats.

How is Greek yogurt consumed?

Throughout this article we have presented the benefits of Greek yogurt , determining that it is a dairy derivative with great contributions to health that also manages to cover the needs of all organisms.

To highlight: Its benefits have placed it in the first places of daily consumption without restrictions, as it is a low-lactose food, recommended for all groups of society (children, adolescents, adults and seniors).

In this sense, Greek yogurt can be consumed in various ways, both alone and accompanied with fruit, granola, nuts, oatmeal , among others. It can also be used as a base to prepare healthy sauces and dressings, as well as desserts and drinks.

Key Findings

• Greek yogurt is a food that provides benefits at the level of the heart , nervous system, digestive system, as well as at the bone level.
• Greek yogurt has a higher amount of protein than traditional yogurt, as well as a higher HDL cholesterol content.
• It does not contain lactose so it can be consumed by people with intolerance problems to disaccharides.
• It does not have contraindications for its consumption, so it can be tasted by people of any age .