What's so great about Greek yogurt? Why dietitians love the health benefits of this tangy, creamy, high-protein staple.
Everyone probably keeps telling you that Greek yogurt is good for you — and they're right. While many yogurts stocked on supermarket shelves have been called out for their high sugar content (not to mention dessert-like add-ins like cookie dough, cookie crumbles and chocolate chips), this creamy, tangy staple holds up from a health standpoint. Greek yogurt — which data shows accounts for more than half of U.S. yogurt sales — is also surprisingly versatile, and can be enjoyed in both sweet and savory dishes.
So, what makes Greek yogurt so good for you? And how does it stand out from the countless other yogurts on offer? Read on for a rundown of its health benefits, dietitian-approved tips for picking the best kind and healthy ways to work it into your diet.
What is Greek yogurt, exactly?
At its core, Greek yogurt is simply yogurt that has undergone a straining process to remove the whey, which is the liquid remaining after milk has been curdled and strained. This additional step results in a thicker, creamier consistency compared to traditional yogurt. The straining process not only gives Greek yogurt its unique texture but also concentrates its protein content, making it a favorite among those seeking to boost their protein intake. While traditional yogurt tends to have more liquid and a milder flavor, Greek yogurt is celebrated for its tangy taste and higher nutrient density. The straining process also reduces the yogurt's sugar and carbohydrate content, making it a popular choice for those on low-carb diets.
The health benefits of Greek yogurt
Greek yogurt is high in protein, calcium, vitamin A and other nutrients. Here are five more reasons why it's considered healthy.
May reduce colorectal cancer risk
In the U.S., colorectal cancer is the leading cause of cancer death in men, and the second leading cause in women under 50. Although many factors contribute to one’s risk of developing this condition, some data suggests that people who frequently consumed dairy yogurt had a lower risk of developing proximal colon cancer many years later. Researchers suspect this may due to the probiotics found in yogurt, which are associated with aiding gut health.
May reduce type 2 diabetes risk
Eating yogurt regularly (at least two cups (three servings) per week) may reduce the risk of type 2 diabetes according to limited scientific evidence. Interestingly, this effect doesn’t appear to be impacted by whether someone chooses yogurt with added sugar or with higher levels of fat.
“Greek yogurt has about double the protein content of regular yogurt, which helps to increase satiety and manage blood sugars,” Elena Usdenski, a certified fertility and prenatal dietitian, tells Yahoo Life.
May reduce osteoporosis risk
Osteoporosis is a bone disease characterized by decreased bone mass and density, which makes bones brittle and more susceptible to fractures. Greek yogurt is a source of calcium, an essential nutrient for maintaining bone health. Data also shows that consuming Greek yogurt is linked to increased bone formation, especially when paired with high-impact exercise.
May support gut health
The fermentation process used to produce Greek yogurt results in the presence of live probiotics, which are beneficial bacteria that support a healthy digestive system. These probiotics can help maintain a balanced gut microbiome, improving digestion and boosting the immune system. Regular consumption of Greek yogurt may alleviate symptoms of digestive disorders, such as bloating and constipation.
May support healthy blood pressure
Greek yogurt is a source of magnesium, potassium and calcium — three nutrients emphasized in the Dietary Approach to Stop Hypertension (DASH) diet, which is a dietary pattern designed to stop hypertension. Research shows that higher yogurt intake is linked to a lower risk of high blood pressure.
What to consider when choosing Greek yogurt
When you're picking out Greek yogurt, keeping an eye on the added sugar content is important, especially for people who need to manage their blood sugar levels, such as someone with diabetes. Oftentimes, fruit-flavored Greek yogurt will contain added sugars — but not always, so check your labels. It's also a great idea to peek at the ingredient list if you're someone who has sensitivities to artificial additives, like sweeteners. Choosing plain, unsweetened versions will be your safest choice.
Those tempting frozen chocolate-covered Greek yogurt treats might look delicious, but they can be packed with added sugars and fats, making them a bit less healthy than good old plain Greek yogurt. And you may want to pass on any Greek yogurts that come with sugary and fat-loaded mix-ins like crumbled cookies.
How to get more Greek yogurt in your diet
You can't go wrong with a bowl of Greek yogurt topped with fresh fruit, granola and a drizzle of honey. For more inspiration, look to these tips from registered dietitian Julie Upton.
Make a better frosting
Combine 8 ounces Greek yogurt with 2 teaspoons honey and half a cup of powdered sugar. Whisk together until thick, cover with plastic wrap and let it set in the refrigerator for at least half an hour. Use on top of cake or cupcakes.
Add it to smoothies
Blend a half cup of Greek yogurt, frozen or fresh fruit, milk or 100% fruit juice and ice.
Try a tempting tzatziki
Create this classic Greek dip by combining 1 cup of Greek yogurt with one seeded and finely chopped English cucumber, plus garlic, dill and lemon. Use as a dip with warm whole wheat pita.
Make a marinade
Greek yogurt’s acidity makes it an excellent marinade for meats and poultry in place of buttermilk.
Say cheesecake
Greek yogurt can be used in place of cream cheese to make a decadent no-bake lemon or strawberry cheesecake. It transforms this high-cal, high-fat dessert into a protein-rich treat.
Scoop it onto oatmeal, waffles or pancakes
To up the protein of your favorite breakfasts, top them with Greek yogurt and enjoy the extra staying power that high-quality protein provides.
Make a lighter tuna salad
Greek yogurt is an excellent replacement for mayonnaise in tuna, egg or potato salad. Add a little squeeze of fresh lemon, if desired.
Swap out sour cream
Thanks to its creamy texture, Greek yogurt is a healthier stand-in for any recipe that calls for sour cream. You can also try it on chili, soup, baked potatoes or Tex-Mex dishes.
Bake better
Greek yogurt can make tasty moist baked goods. Use it in place of oil in brownies, quick breads and muffins. Start by replacing 50% of the oil with Greek yogurt.
Lauren Manaker is a dietitian and author.
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