How healthy is Greek yoghurt?

Greek yoghurt has been a staple of the Mediterranean diet for centuries - and for good reason. Photo / Getty Images

It’s a staple of the Mediterranean diet for good reason.

Greek yoghurt doesn’t necessarily come from Greece. (In fact, New York state’s Greek yoghurt production surpassed Greece’s in 2017.) This thick, creamy style of yoghurt is made by straining out the liquid whey. Greek yoghurt has been a staple of the Mediterranean diet for centuries.

Here’s what nutrition experts have to say about why it’s so good for you.

It’s loaded with protein

Straining out the whey results in a more concentrated product, which makes Greek yoghurt higher in protein than regular yoghurt. One 150g container of plain, non-fat Greek yoghurt contains 15.4g of protein, which is more than double the amount in regular yoghurt and more than a quarter of the protein that a 73kg adult needs daily. (Straining out the whey doesn’t make Greek yoghurt more nutritious overall, however; for example, regular yoghurt typically has more calcium.)

Greek yoghurt is also a “complete” protein source, said Ethan Balk, an associate professor of clinical nutrition at New York University. This means that its protein contains all of the nine essential amino acids that your body can’t make on its own.

Most people already consume enough protein and don’t need to up their intake. But it’s best to get your protein from a nutrient-dense food like Greek yoghurt, rather than from powder or supplements, said Angie Hasemann Bayliss, the director of clinical nutrition at UVA Health.

It’s good for your gut

All yoghurt, including Greek, contains probiotics, “good bacteria” that help keep your gut microbiome healthy, said Elaine Siu, a dietitian at the City of Hope Cancer Center in Duarte, California.

Probiotics may also help prevent some types of cancer, said Dr Andrew T. Chan, a gastroenterologist at Massachusetts General Hospital and professor at Harvard Medical School.

In one of Chan’s studies, which followed more than 130,000 adults over several decades, those who ate yoghurt at least twice a week were 20% less likely to develop one type of colon cancer than those who ate yoghurt less than once a month. The study looked at all yoghurt consumption, not just Greek yoghurt, and it couldn’t directly prove that the yoghurt caused lower cancer rates. Even so, Chan said that the findings add to a growing body of research suggesting that the bacteria found in fermented foods like yoghurt may reduce your cancer risk.

It’s rich in vitamin B12

One 150g serving of nonfat Greek yoghurt contains just over 1 microgram of vitamin B12. While that might not sound like much, it’s nearly half of the 2.4 micrograms that adults should consume daily.

Vitamin B12 helps to form red blood cells, maintain energy and keep your nervous system functioning at its best, Bayliss said.

Ready to dig in?

To fully reap the health benefits of Greek yoghurt, there are a few things to keep in mind.

For one, check the ingredients on flavoured varieties. These yoghurts can be loaded with added sugars, and some contain additives (such as artificial dyes and preservatives), making them ultraprocessed foods.

“Look for yoghurt with under 12g of added sugar per serving and try to choose one with the fewest ingredients,” recommended Candace Pumper, a dietitian at the Ohio State University Wexner Medical Center. Or buy the plain variety and then add honey or maple syrup to sweeten it.

While you’re at it, throw in some fibre. The good bacteria in Greek yoghurt need to feed on healthy prebiotic fibre to grow and multiply. Yoghurt doesn’t contain any, so it’s smart to pair it with fibre-rich fruits like berries, mangos or peaches, or mix in nuts or seeds, Siu said.

And get creative: with using it to make parfaits and smoothies, it’s also delicious in savoury dips, salad dressings and marinades.

This article originally appeared in The New York Times.

Written by: Caroline Hopkins Legaspi

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