Are you looking for a fat-free dairy product with a high protein content? Look no further, Greek yogurt is the food for you. Read on, to learn more about this Mediterranean dairy item.
Thick, creamy and plain or deliciously flavored, yogurt is so much more than a dairy product. It’s used in smoothies and shakes, ice cream and what not. Every culture has its own yogurt variant and ways to use yogurt in culinary dishes. A popular exotic type is Greek yogurt, which is strained using cloth or paper, to make it thicker in texture and spicy in taste. This method of preparation also increases the concentration of nutrients in this dairy product. Indeed the benefits of Greek yogurt in maintaining a healthy lifestyle, have made this a smart food for dieting. In this article, learn more about how to use Greek yogurt for weight loss.
Before delving into the use of Greek yogurt for fitness, you need to know the difference between regular yogurt and Greek yogurt. Both types of yogurt are made from milk. While regular is made predominantly from cow’s milk, Greek yogurt is made from sheep’s milk, which is thicker and creamier than cow’s milk. Plus Greek yogurt is strained 3 times during production, so its consistency is firm and creamy. It is less watery, when compared to regular yogurt. Greek yogurt has 2 times the protein content of regular yogurt. It is also rich in calcium. It has a lower sodium content, so it’s a good yogurt choice for those with heart problems and high blood pressure. Sugar and carbohydrates, two main foes of dieters, are present in lesser amounts in Greek yogurt. However, the rate of calories and fat, is slightly greater than those in regular yogurt. To avoid the higher fat percentage, low or non-fat Greek yogurt should be eaten.
Weight Loss and Greek Yogurt
Here are some points that support using Greek yogurt for weight loss:
☀ The high protein content tricks your body into feeling satiated. So you feel fuller and for a longer time, so the tendency to snack and binge is reduced.
☀ The properties and taste of this type of yogurt make it very versatile for cooking. So you get to use the same nutritious ingredient with its benefits, in a variety of foods. It can double up as a low fat substitute for sour cream and milk.
☀ For those avoiding carbs, the low carb content of Greek yogurt is a definite plus. 1 cup or serving of Greek yogurt contains only 9 grams of carbohydrates!
☀ Non fat or low fat Greek yogurt has very low sugar levels, making it an ideal weight loss food. It even has reduced calories and low lactose content.
☀ Greek yogurt contains calcium, a mineral beneficial for weight loss. Calcium encourages the body to burn fat and helps increase the body’s metabolic rate. An increase in calcium content in the body reduces abdominal fat.
☀ Greek yogurt is not a highly processed food, so natural nutrients are not destroyed during production. Beneficial bacteria in it helps in improving the digestive process and aids in body waste removal.
☀ The advantage of the nutritional value of Greek yogurt is only enhanced by its great creamy taste. It’s a comfort to your taste buds to have a healthy food choice, that tastes so good. Plus the non-fat varieties still retain that creamy, thick texture, so there is no compromise in quality.
Greek Yogurt Brand Comparison
See the difference in nutrients between regular yogurt and Greek yogurt, from the tabular comparison below.
| Name -> | FAGE Total 0% Plain (6 oz) | Chobani Plain 2% Greek Yogurt (6 oz) | Plain and Low Fat Yogurt (8 oz) |
| Calories (kcal) | 90-100 | 120-150 | 154 |
| Proteins | 15-18 g | 17 g | 12.86 g |
| Carbs | 7 g | 7 g | 17.25 g |
| Sodium | 65 mg | 70 mg | 172 mg |
| Other Perks | Gluten-free, safe for diabetics and vegans | Gluten-free, kosher and vegan | NA |
Note: There is 0 g of fat in FAGE 0% yogurt. Chobani and regular yogurt has 3.5 g and 4 g of fat respectively.
From the above nutritional analysis, it’s easy to see why using Greek yogurt for weight loss is all the rage among health pundits. Variety is the spice of life. Keep that motto in mind, when using Greek yogurt for calorie management. Find new and different ways to incorporate it in your diet, to prevent boredom. You can even use this type of yogurt to make your smoothies, instead of milk or regular yogurt. Eat it for breakfast with whole grain cereal or muesli. Use it as a dip or garnish, for foods, instead of mayonnaise. Or have it plain with nuts and a little honey. While using it, you have access to its high nutrient content, great taste and plethora of uses, all packed into a simple yogurt type.
