Today, we are going to talk about “Greek Yoghurt For Weight Loss“. A lot of people live in dilemma whether Greek Yoghurt helps in weight loss or not ?
What is Greek yoghurt?
Greek yoghurt is a fermented dairy product that has high protein content. Greek yoghurt is considered to be creamier than the regular curd.
What is the difference between greek yoghurt and regular yoghurt?
Before getting onto Greek Yoghurt For Weight Loss, let us understand the difference between Greek Yoghurt and Regular Yoghurt..
At first it might look similar to you, but there are few differences between the two. So let me let you the simple guide what makes them unique:
1.Texture And Consistency
*Greek yoghurt: Greek yoghurt is thicker, tangier and has more protein. This is because it is stained to remove the whey liquid.
*Regular yoghurt: It is smoother and has more liquids since it has more whey.
2. Protein Content
*Greek yoghurt: Greek yoghurt is very rich in high protein. It is considered to have twice as much as the regular one.
*Regular yoghurt: Less protein than Greek but this still provides a good amount of protein.
3. Sugar Content
*Greek yoghourt: Since whey is extracted out of the yoghourt which contains sugar so it is typically considered to have less sugar.
*Regular yoghurt: It has more sugar as it contains whey.
4. Calories
*Greek yoghurt: Due to high protein and fat content it has more calories per serving.
*Regular yoghurt: It is low in calories per serving.
5. Fat content
*Greek yoghurt: If it is full fat Greek yoghurt it typically has more fat content. Also there are still low fat Greek yoghurt available in the market.
*Regular yoghurt: Has less fat. Varieties like full fat, low fat and nonfat yoghurts are available in the market.
6. Taste
*Greek yoghurt: It is tangier in taste due to the staining process.
*Regular yoghurt: The taste is a bit mild.
Both Greek and regular yoghurt have benefits in their own way. Both are nutritional protein packed food that can make a healthy snack option.
How Greek yoghurt is made?
It is very easy to make Greek yoghourt. Follow these steps listed below:
- Heat the milk: It is important to heat the milk around 180 degrees to kill all the harmful bacteria and to improve the texture of the yoghurt and help to set the yoghurt properly.
- Cooling the milk: The Ideal temperature to cool down the milk is 43 degrees and then adding the live culture.
- Adding the live bacteria cultures like lactobacillus bulgaricus and streptococcus thermophilus are added to the cool milk. These cultures help the milk to thicken into yoghurt.
- Straining the yoghurt: The yoghurt is then strained through muslin cloth to remove much liquid, whey and sugar that gives you a thicker product that is known as Greek yoghurt.
That’s the main reason that a lot of people consider Greek Yoghurt For Weight Loss.
What are the health benefits of Greek yoghurt?
Greek yoghurt is a high protein dairy product that holds many nutrients like calcium, vitamin B12 and selenium. It also contains other vital nutrients. If you consume 1 cup of Greek yoghurt it can fulfil almost half of your calcium needs. Nowadays it has become very popular in the health industry. Here I am listing some main benefits.
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High in protein.
As we have understood above, it is high in protein due to the straining process of whey. Greek yoghourt is also considered very important for repairing and building muscles. Greek yoghurt is a great snack when you are on a weight loss journey as it helps you to feel full. It can also be paired with many weight loss recipes.
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Rich in probiotics.
Greek yoghurt has probiotics that include good bacteria. Good bacteria helps you keep gut microbiomes healthy which helps to fight with bad bacteria present in our gut. Probiotics also helps to improve your digestion and helps to boost your immune system.
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Good source of calcium.
The density of your bones and strength of your bone depends on nutrients you intake to improve it. Greek yoghurt is one of the sources that provides calcium, protein, phosphorus and magnesium. These nutrients play a vital role for maintaining your bone health.
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Contains less sugar.
As you are aware that whey is extracted out of the Greek yoghurt which contains sugar so it is typically considered to have less sugar. So less sugar can help you to maintain your blood sugar levels and your overall health too.
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Easy on the stomach.
People who are lactose intolerant, it is easier to digest for them as Greek yoghurt is lower in lactose than regular Greek yoghurt.
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Weight management.
As considered to be one of the healthiest snacks and packed with protein as it helps to keep you fuller for longer. And hence you crave less for unhealthy munching.
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Supports muscle recovery.
Considered as a great meal after a workout as it helps in the recovery of your muscles. It also helps your muscles to grow.
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Versatile and delicious.
The creamy and thick texture of Greek yoghurt makes it a versatile ingredient. You can pair it with fresh fruits and seeds, use it to make thick and creamy smoothies or it can be used as a substitute for sour cream in recipes.
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Healthy fats.
If you are choosing full fat yoghurt then it is full of healthy fats that will provide you energy but if you are choosing a low fat or no fat option it will still be nutritious.
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Packed with other nutrients.
In addition to protein and calcium it contains other vital nutrients too. It has B12 and minerals like potassium and magnesium.
Bottom-line
Greek yoghourt is great for your overall health with numerous health benefits.
What are the nutritional facts of Greek yoghurt?
Greek yoghurt is known for its rich nutritional profile. Here mentioning the general nutritional facts for 1 cup of plain nonfat Greek yoghurt (245 grams).
Nutritional facts
Calories: About 100 to 200
Protein: 10 to 20 grams
Fat: 1 to 3gms
Carbohydrates: 7 to 1 grams
Sugar: 5 to 7gms
Fiber: 0gms
Vitamins and minerals
Calcium: 16 to 20% of the daily value
Vitamin B12: 10 to 15% of the daily value
Potassium: 6 to 10% of the daily value
Phosphorus: 15 to 20% of the daily value
Magnesium: 5 to 8% of the daily value
Different variations of Greek yoghurt?
There are different variation are available as listed below:
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Full fat greek yoghurt:
It is high in calories and fats. It contains 190 calories and 10 gms of fat per cup.
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Low fat greek yoghurt
: It has about 150 calories and about 4 gms of fat per cup.
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Non fat greek yoghurt:
It has about 100 to 90 calories and 1 gms of fat per cup.
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Flavoured greek yoghurt:
It is high in calories and added sugars and flavors.
Tips for eating your Greek yoghurt?
We already know that you are trying to loose weight (that’s why you searched for “Greek Yoghurt For Weight Loss“) and we have created some effective tips for eating Greek yoghurt.
- You can add it with fresh fresh fruits like berries, blueberries, strawberries that will make it naturally sweet too. You can enjoy it with a few slices of apple for extra fiber and added vitamins.
- You can use Greek yoghurt as a smoothie base for extra creaminess and thick smoothie. You can blend it with your fav choices of fruits and with a splash of milk for a protein packed smoothie. It is a great option for healthy breakfast too.
- You could use it as a base for sweet and savory dips.
- You can add it as a substitute for cream on the soups
- You could make a parfait using it as a layer with granola and fruits. Again a great option for breakfast.
- You can also enjoy it by making flavored frozen yoghurt for a healthy frozen treat. You can add honey or extra sweetness.
- You can bake amazing desserts such as cupcake, cakes as it provides moisture and protein to your baking recipes.
- You can also pair it with vegetables such as carrots and celery. A healthy snacking option full of fibers and proteins.
- You can also try yoghourts in salads and pasta recipes too.
- You can also replace it with sour cream.
Bottom-line
Greek yoghurt is a very versatile food and we can enjoy it in many various ways. You can incorporate it into your diet to get the most nutrition value out of it. We hope you are n0w eagerly waiting to know about Best Greek Yoghurt For Weight Loss.
Is Greek yoghurt safe for everyone?
As we have understood, Greek yoghurt is a healthy choice but it is still not appropriate for everyone. People who are lactose intolerant can still have a little amount of dairy product without any harm. Others who are particularly sensitive to lactose may have symptoms such as gas, bloating, stomach ache and diarrhoea after eating dairy products that include yoghurt too.
People who are on a vegan diet, it is not appreciated for those as it is a fermented dairy product. Overall people can use Greek Yoghurt For Weight Loss.
How to choose your yoghurt for your health?
Things you should keep in mind while selecting the nutritious yoghurt are as follows:
- Most of the yoghurt in the markets are full of sugars and added flavors. So in order to be healthy you should always choose yoghurt that is unsweetened or does not have any high amount of sugars. You can buy unsweetened yoghurt and top it with fruits for natural sweetness.
- Check the labels for protein and calcium content.
- You could always opt for low fat or no fat Greek yoghurt if you are on your weight loss journey.
- You should buy it if it has a gut health seal that means it is manufactured with at least 100 million healthy bacteria cultures.
Best Greek Yoghurt For Weight Loss
Here we are linking some of the Best Greek Yoghurt For Weight Loss that are available in the market.
1. Zoh Probiotics Greek Yogurt
2. Epigamia Natural Greek Yogurt, 85g | Zero Added Sugar | Zero Preservatives | Low fat, high protein
Conclusion!
It is nutritious, delicious and versatile which can be added to any diet. It offers numerous health benefits and can be enjoyed in many varieties of ways. You can eat it in pain or enjoy it in many ways. It is a great choice for a healthy lifestyle. We hope that this guide for “Greek Yoghurt For Weight Loss” wo0uld help you out in your weight loss journey.
