Greek Yogurt with Unexpected Health Benefits

The Key Health Benefits of Greek Yogurt

Helps lose weight

Greek yogurt is high in protein and has a higher fat content. These nutrients take longer to digest in the stomach, contributing to a feeling of fullness and promoting weight loss.

Greek yogurt is rich in protein (almost 3 times more than traditional yogurt), vitamin B12, folic acid, and minerals such as calcium, potassium, and probiotic compounds. In addition, it has a lower carbohydrate and lactose content than traditional yogurt, which reduces the glycemic index, contributes to satiety, and reduces food intake. Greek yogurt can be consumed by people with diabetes and lactose intolerance.

Probiotics in Greek yogurt help strengthen the body's defense system, preventing and treating conditions such as candida, urinary tract infections and allergies.

Anti-constipation

Because it is rich in probiotics, which are bacteria that are beneficial to the body, such as lactobacillus delbrueckii subsp. bulgaricus, Greek yogurt helps balance intestinal flora, treating or preventing constipation.

Prevent osteoporosis

Greek yogurt is an excellent source of calcium and phosphorus, minerals that are important for the formation of bones and teeth. In addition, Greek yogurt helps maintain the health of these structures, treating and preventing osteoporosis.

Promotes muscle mass gain

Since it is a protein-rich food that is easily absorbed by the body, Greek yogurt can be consumed before or after physical activities, contributing to maintaining or increasing muscle mass.

Greek yogurt is also high in phosphorus, an important mineral that helps muscles contract and recover from physical activity.

Helps control diabetes

Greek yogurt is higher in protein and lower in sugar than traditional yogurt, Greek yogurt is a low glycemic index food, promoting blood sugar balance and thus preventing and controlling diabetes.

Boost the immune system

Probiotics help strengthen the body's defense system, preventing and treating diseases such as candida, urinary tract infections and allergies.

Additionally, the probiotics found in yogurt help fight bad bacteria in the gut, preventing certain diseases, such as bowel cancer, gastroenteritis, Crohn's disease, and irritable bowel syndrome.

Prevent high blood pressure

Greek yogurt is high in potassium, a mineral that helps "sweep" excess sodium out of the body through urine, preventing high blood pressure.

Because it contains a good amount of magnesium and phosphorus, Greek yogurt also supports the contraction of the heart muscle and arteries, which is important for maintaining balanced blood pressure.

Improve mood

Greek yogurt is high in protein and fat, which provide energy, important during physical activity, or while you're tired.

Contains low lactose

Greek yogurt contains less lactose than other dairy products, and is better tolerated by people with lactose digestion problems or intolerance, and can be recommended as part of a balanced diet.

Traditionally, Greek yogurt is made only with cow, goat, or sheep milk and is high in protein and fat, and low in carbohydrates.

How to Choose the Best Greek Yogurt

Ideally, opt for the simplest Greek yogurt, avoiding those with ingredients like sugar, thickeners, and preservatives. Typically, Greek yogurt only has milk and the bacteria from the fermentation process listed in the ingredients.

Traditionally, Greek yogurt is made only with cow, goat, or sheep milk and is high in protein and fat, and low in carbohydrates.

However, some brands add thickeners, such as starch or gum, and add sugary fruit jams to change the flavor. These changes can increase the sugar and additive content of Greek yogurt, making it less of a healthy choice.

How to make Greek yogurt at home

Greek yogurt can be made at home, all you need is 1 quart of whole milk and 1 jar of full-fat, unsweetened natural yogurt. Here is a step-by-step guide to making yogurt at home

_ Put the milk in a saucepan and heat over medium heat, stirring occasionally until boiling;

_ Let the milk cool. The ideal temperature is around 38-40 degrees. If it's hotter than that, you should wait a little longer;

_ Transfer the milk to a bowl and add the yogurt starter that has been left at room temperature for 1-2 hours, stir gently until the mixture is well blended, you can stir through a sieve to make it easier to dissolve;

_ Transfer the mixture into each cup with a lid; can be incubated in a pressure cooker with yogurt making mode, or use an oven preheated to a suitable temperature of about 70 degrees for 5 minutes, incubate for 8 to 10 hours, ideally incubate in a yogurt maker.

_ When the yogurt is hard, place the yogurt in a thin cloth, place it on top of a large glass jar;

_ Cover the glass jar and let it drain for 4 to 5 hours in the refrigerator;

_ Transfer the filtered yogurt to another container, stir well and cover, and refrigerate.

Greek yogurt should be stored in the refrigerator and can be consumed within 5 days. You can add some fresh fruit, rolled oats or seeds, such as chia or flax seeds, to the yogurt and enjoy.

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