If you’re
someone who is very serious about eating as healthy as possible, you may be
looking for a healthier option to the standard yogurt snack. When this is the
case, look no further than to Greek yogurt. Greek yogurt is going to be a very
good source of protein, providing far more protein than even cottage cheese
(which is the other higher protein dairy option). Greek yogurt is also lower in
sugar content than most other yogurts and contains very little fat as well.
Greek yogurt is
also a rich source of calcium, thiamine, riboflavin, vitamin B12, and
phosphorus. Greek yogurt can be eaten in all the same ways that regular yogurt
can be eaten – on its own, with some fruit, flaxseeds, or granola, or
incorporated into other recipes or shakes. Many think of yogurt as just a sweet
snack. But the thick, creamy, rich kind that’s traditional has been integral for
healthy diet for thousands of years. “We have a custom (from Grecians) that
before a couple goes on their honeymoon, they eat yogurt with honey and walnuts
for prosperity and energy.
Yogurt promotes
intestinal and vaginal health, improves lactose intolerance, builds stronger
bones, enhances immunity, lowers blood pressure, and may even have anticancer and Weight-Loss effects. In a recent study in the International Journal of Obesity,
researchers found that obese adults who ate three servings of fat-free yogurt a
day as part of a reduced-calorie diet lost 22% more weight and 61% more body
fat than those who just cut calories. A plus for Greek yogurt, in particular,
is that it doesn’t give you the sugar overload of what you usually find in U.S. grocery
stores. To save on fat and calories, reach for a low-fat version.
The benefits of
low or non-fat Greek yogurt are easily identified by comparing a regular yogurt
to a Greek yogurt. Regular yogurt provides 5 grams of protein per 6-ounce
serving, while Greek yogurt provides up to 20 grams, depending on the brand.
Greek yogurt has about 1/3 the carbohydrate of regular yogurt and since lactose
is a source of carbohydrate in dairy products, this means that many people find
Greek yogurt easier to digest than regular yogurt because of the lower
carbohydrate and lactose content.
For diabetics, Greek yogurt is an exceptional
meal and snack option due to the low carbohydrate and high protein content. For
a great diabetic breakfast, start with 6 to 8 ounces of plain low-fat Greek
yogurt. Add one serving of fresh seasonal fruit (like berries, sliced bananas,
chunked apples, etc.). Add 6 to 8 chopped almonds for crunch, additional
protein, and healthy fats. If you like, add a sugar-free sweetener of choice to
make the dish a little bit sweeter. Traditionally Greek yogurt is sweetened
with honey; if you can spare the carbohydrates, then you could try a little bit
of honey instead of a sugar-free sweetener but a better idea for diabetics
whose meal plan calls for more carbohydrate would be to stick to the sugar-free
sweeteners and then perhaps to add another serving of fruit or a slice of whole
wheat toast instead of the simple sugar found in honey. With one serving of
fruit and a sugar-free sweetener, your breakfast would be around 24 grams of
carbohydrate. With an additional serving of fruit or toast, it would be around
40 grams of carbohydrate.
