· An explanation of the health benefits of yogurt. Greek yogurt, which is strained to make it thicker, has up to 20 grams of protein per container; traditional yogurt may have as few as five grams. If you're eating it for the protein, look for brands that provide at least eight to 10 grams per serving. Yogurt IS a healthy food, IF you choose full fat, organic and plain. Since most people don’t eat plain yogurt, many people are choosing Greek over regular cow yogurt, thinking that they are consuming less added sugars, when in reality, they are not.

Rich, creamy and tart, Greek yogurt is a decadent dream for you if you often crave healthy snacks. This diva of dairy goods is gaining more and more popularity, as nutritionists and health experts around the world agree that snacking on Greek yogurt is an incredibly smart and gratifying choice. By Eat This, Not That! Greek yogurt is also an immigrant and landed in the good. Don’t miss out on healthy fats’ satiating benefits—toss this yogurt.

Yogurt Health and Weight- Loss Benefits 1. Surprising Benefits of Yogurt. Yogurt can give you flat abs. Eat 1. 8 ounces a day and you can drop a jeans size. People who ate that much — in conjunction with cutting their total calories — lost 2.

Is Greek Yogurt Healthy For Pregnancy

University of Tennessee, Knoxville. They also retained one- third more calorie- torching lean muscle mass, which can help you maintain weight loss. Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly flab," says nutrition professor and lead study author Michael Zemel, Ph. D. When you eat yogurt, the calcium signals your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat. Most brands of yogurt contain good- for- you bacteria.

The words "live and active cultures" on the container mean that your yogurt has probiotics, beneficial bugs that live in your digestive tract and help crowd out harmful microorganisms that can cause intestinal infections. Only a very small number of companies put yogurt through a post- pasteurization process that kills off all bacteria.)But many varieties now also contain special strains of probiotics meant to help regulate your digestion or strengthen your immune system. The research on them isn't conclusive, however. If you suffer from a particular health problem, like bloating or diarrhea, it's worth trying one of these products for a couple of weeks to see if it helps," says FITNESS advisory board member Dawn Jackson Blatner, RD. Otherwise, save a few dollars and stick to conventional brands. Yogurt is loaded with vitamins. One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid).

Yogurt also contains B1. Vitamin B1. 2 is found mostly in animal products, such as chicken and fish, so strict vegetarians can easily fall short," says Jackie Newgent, RD, a FITNESS advisory board member and author of Big Green Cookbook. Eating more yogurt can help close the nutrient gap: An eight- ounce serving contains 1. A cup of yogurt a day can help you recover faster after a workout. With the right ratio of protein to carbohydrates, yogurt, particularly high- protein Greek yogurt, makes an excellent post- sweat- session snack. The perfect time to grab a container is within 6. Keri Gans, RD, a nutritionist in New York City.

The protein provides the amino acids your muscles need to repair themselves, Gans explains, and the carbohydrates replace your muscles' energy stores, which are depleted after a hard workout. It's a bonus if you drink a bottle of water along with it: The protein in yogurt may also help increase the amount of water absorbed by the intestines, improving hydration.

Not all yogurt is equal when it comes to calcium and vitamin D. Since it naturally contains calcium, you'd think the amount would be the same no matter which yogurt you pick. Wrong. "The levels can vary widely from brand to brand, so you really need to check the label," Newgent says. How much is in a container depends on processing.

For instance, fruit yogurt tends to have less calcium than plain because the sugar and fruit take up precious space in the container. Vitamin D isn't naturally in yogurt, but because it helps boost calcium absorption, most companies add it," Newgent explains. Reach for brands like Stonyfield Farms Fat Free Smooth and Creamy and Yoplait Light Thick & Creamy, which contain at least 2. Yogurt may prevent high blood pressure. Every day 7. 0 percent of us consume more than twice the recommended amount of salt; over time that can lead to hypertension and kidney and heart disease. The potassium in yogurt, almost 6. In fact, adults in a study in the American Journal of Clinical Nutrition who ate the most low- fat dairy — two or more servings daily — were 5.

A daily serving of yogurt keeps colds away. Dig into four ounces each day and you may find yourself sniffle- free in the months ahead, according to a study at the University of Vienna. Women eating this amount had much stronger and more active T cells, which battle illness and infection, than they did before they started consuming it. The healthy bacteria in yogurt help send signals to the immune- boosting cells in your body to power up and fight off harmful bugs," says lead study author Alexa Meyer, Ph. D, a nutrition researcher at the university. Allergy sufferers, who typically have low levels of certain T cells, may also find relief by adding yogurt to their diets. In a study in the Journal of Nutrition, people who ate seven ounces a day had fewer symptoms than those who opted for none at all.

Yogurt can help your smile. Despite its sugar content, yogurt doesn't cause cavities.

When scientists at Marmara University in Turkey tested low- fat, light, and fruit flavors, they found that none of them eroded tooth enamel, the main cause of decay. The lactic acid in yogurt appears to give your gums protection as well.

People who eat at least two ounces a day have a 6. Raw doesn't mean better. Virtually all the yogurt in your grocery store has been pasteurized — that is, exposed to high temperatures to kill any harmful pathogens.

Raw- dairy fans claim that unpasteurized milk, yogurt, and cheese are better for you because they contain more health- boosting bacteria, but pasteurization doesn't destroy beneficial probiotics, Newgent explains. Plus, studies show that those who eat raw yogurt don't have stronger immune or digestive systems than people who stick to the pasteurized stuff. And raw- dairy products carry a risk of food poisoning. E. coli and salmonella are two of the pathogens that can lurk in these foods and end up in your body," Newgent says. Yogurt is a high- protein food. Yogurt can be an excellent source of protein, but "one variety may contain more than double the protein of another," Blatner says.

Greek yogurt, which is strained to make it thicker, has up to 2. If you're eating it for the protein, look for brands that provide at least eight to 1. What to Look For in a Yogurt.

Forget the fancy promises. To find a healthy yogurt that's low in calories, fat, and sugar, follow as many of these guidelines as you can. Per 6- ounce serving: Calories: 1. Fat: 3. 5 grams or less (low- fat or nonfat)Saturated fat: 2 grams or less.

Protein: at least 8 to 1. Sugar: 2. 0 grams or less. Calcium: at least 2. Vitamin D: at least 2.

Our Favorite Yogurts. FITNESS staffers eat a lot of yogurt. We chose our three favorites using the nutrition criteria on page 4 and, most important, our taste buds. Chobani Honey 0% Greek Yogurt. Supremely rich and creamy yet completely fat- free. A swirl of honey gives it just the right amount of sweetness.

Nutrition facts per 6- ounce container: 1. Organic Valley Plain Lowfat Yogurt. It's thick enough to add to a smoothie but thin enough to drink straight from the container — er, glass.

Also comes in vanilla and mixed berry. Nutrition facts per 8- ounce serving (plain): 1.

Yo. Crunch 1. 00 Calorie Packs Vanilla with Chocolate Chip Cookie Pieces. The perfect mini snack, it contains Truvia, a sweetener made from the stevia plant, instead of aspartame or Splenda. Homemade Buns more. Nutrition facts per 3.

What to Eat to Cure Anything. Power Up Your Diet. What to Eat at Any Age. Recipes For Breakfast on this page.

Ways Greek Yogurt Benefits Your Health What is Greek yogurt? Greek, or strained, yogurt isn’t just a fad. This dairy product, which is different from regular, sweeter yogurt, has quadrupled in production from 2. Greek yogurt makers add an extra step to their process so that excess water, lactose, and minerals drain out. What’s left is a creamy, rich yogurt with less sugar, more carbs, and a tart taste. The acidity also makes it easier for your body to absorb other nutrients. Plain Greek yogurt is a nutrient- packed snack that has many health benefits.

Read on to discover the benefits of adding Greek yogurt to your diet. Nutrition One serving is packed with nutrients. Check the nutrition chart below to see which vitamins and nutrients a plain cup of nonfat Greek yogurt has. An average serving, depending on the brand, can have 1. A cup of plain Greek yogurt can help you meet the recommended dietary guideline of three daily servings of low- fat or nonfat dairy products. People who have lactose intolerance may also find Greek yogurt easier to digest because of the bacterial breakdown of the milk’s sugars.

Protein The power of protein. Yogurt has a much higher amount of protein than milk. Your body uses protein to build: bonesmusclescartilageskinhairblood. Protein is also one of the three nutrients that provide energy.

It also transfers substances, such as oxygen, across cell membranes. Getting the right amount of protein for yourself is important for your immune system, nerves, and fluid balance. You’ll need more protein to maintain muscle mass as you age. For adults 6. 5 years old or older, the amount of protein needed increases to between 1 and 1. Mayo Clinic. Greek yogurt is a great source of protein, especially if you need to avoid meat.

If you enjoy chia seeds, add 2 tablespoons of them for a protein and fiber boost. For an anti- inflammatory Greek yogurt and spinach dip that’ll benefit your skin and hair, try this recipe from Daily Perricone. Probiotics Probiotics keep you regular and happy.

Greek yogurt is packed with probiotics. Probiotics are healthy bacteria that can help boost your immune system and decrease stomach issues, such as diarrhea and pain. These normally live in your intestines, and having good microorganisms in your intestines helps keep you healthy, says Shane Griffin, a certified nutritional practitioner and founder of Whole Life Balance. Without a healthy balance of good bacteria from probiotics, too much bad bacteria can build up and cause damage to our immune systems.”And just as stress and emotions can trigger stomach issues, your gut can send signals the other way around, too. One study found that probiotics could also affect the brain, according to UCLA Newsroom. Another study found that probiotic supplements reduced the participant’s tendency for distress and thoughts about sadness, and thoughts about hurting others or themselves.

Calcium Calcium is key to keeping healthy. Another benefit of Greek yogurt is that it’s high in calcium.

Calcium is key to building strong muscles and helping your vital organs function. Your body also doesn’t produce calcium on its own. Without enough calcium, children may not grow as tall as possible and adults can be at risk for osteoporosis. A serving of Greek yogurt has 1. Greek yogurt is an excellent option for older adults who want to maintain their bone health. It’s also ideal because it’s convenient and easy to eat, especially for those who have trouble chewing.

For a healthy breakfast option that’s easy to eat, try this naturally sweet cinnamon bun smoothie recipe from fitness blogger Saaareeee. Vitamin B- 1. 2 Get your B- 1. Your body needs vitamin B- 1. DNA synthesis. “Many choose to supplement vitamin B- 1. Greek yogurt offers a powerful, natural alternative,” Griffin says.

One serving of Greek yogurt can have up to 2. People who are vegetarian usually lack vitamin B- 1. Greek yogurt is an excellent, meat- free way to add more to your diet. Potassium. Potassium balances out sodium. One serving of Greek yogurt can have up to 6. Potassium helps lower blood pressure and balance out the sodium levels in your body. If you have high sodium levels or a diet high in sodium, you may want to eat foods high in potassium so that your body can pass the excess sodium when you go to the bathroom.

Fit and healthy A workout recovery food. Greek yogurt can be a healthy and satisfying treat after a tough workout. Not only will it tide you over until your next meal, but it contains protein that can repair damage done by exercise.“Greek yogurt is rich in the amino acids which make up proteins, and proteins are the building blocks for regenerating muscle tissue and repairing fiber damage,” explains Griffin. You can try adding a banana or some berries to your yogurt for a nutritious post- workout snack.

Keeping your waist in check. Greek yogurt is also an excellent source of iodine. Your body doesn’t naturally make iodine, so it’s important to get enough through the foods you eat. Iodine is important for proper thyroid function, and the thyroid is essential for healthy metabolism.“People today tend to be iodine deficient, which can cause serious problems, including rapid fluctuations in weight,” Griffin says.

For people with weight problems, increasing iodine levels in their diet increases the thyroid’s activity and, in turn, increases their metabolism promoting weight loss.”The combination of protein and texture of Greek yogurt may help you feel more full than other snacks. This is great for people looking to control their portion sizes. According to Tufts Now, a yearlong study in 2.

Substitution The texture makes it a great food substitution. Greek yogurt’s thicker consistency lends itself to adaptations, such as chia seed puddings, smoothies, and popsicles. You could also make popsicles at home by freezing Greek yogurt with fresh fruit. Alternately, you can use it as a topping on other foods. Use it as a substitute for sour cream on top of chili or baked potatoes,” suggests Rumsey. Some people even enjoy substituting butter and mayo with Greek yogurt.

Check out this two- ingredient banana pancake recipe from fitness blogger Remi Ishizuka that uses Greek yogurt, instead of cream, as a topping. Buying How to buy the right Greek yogurt. While we commonly refer to this product as Greek yogurt, no federal standard for Greek yogurt exists in the United States. Companies may label strained or unstrained yogurt “Greek” based on the consistency and taste. But in places such as North Africa, Southern Europe, and Greece, strained yogurt typically won’t contain: thickening agents, such as starches or gelatinwhey protein concentratemilk protein concentratemodified food starchpectin. Old- fashioned Greek yogurt is made with goat’s milk.

No matter what type of milk is used, it’s the ingredients that matter. Labels on some food products, such as cereals and sweets, may say they include Greek yogurt, but the additional sugars and other ingredients may counteract the benefits. The best yogurt is the plain, unsweetened, low- fat, kind with the least amount of additives. Add fresh berries and granola to sweeten up your serving. This way you can know what’s in your food and keep your choices as healthy as possible.