Advertising
Advertising

Amazing Benefits Of Greek Yogurt (+5 Refreshing Recipes)

Amazing Benefits Of Greek Yogurt (+5 Refreshing Recipes)

Greek yogurt stands out from other types of yogurt that you can choose at the grocery store for a lot of reasons. Thicker in consistency than its regular yogurt counterpart, this Mediterranean-style favorite undergoes a processing method that involves more extensive straining in order to remove most of the whey, lactose and sugar.

When you taste Greek yogurt, its thick and creamy texture will be incomparable to any other type of yogurt you’ve tried. Besides that, there are several good health-related reasons why you should consider making it a regular part of your diet.

1. It helps lower blood pressure

Some varieties of yogurt contain twice as much sodium as Greek yogurt, which can contribute to higher blood pressure levels and an increased risk of additional heart-related problems if your sodium intake surpasses the daily recommended value. A 100-gram serving of nonfat Greek yogurt contains just about 36 milligrams of sodium. According to the U.S. Food and Drug Administration, most people should consume no more than 2,300 milligrams of sodium per day.

2. It improves digestive health

When you choose to incorporate Greek yogurt into your diet, you’re also getting the added digestive power of the probiotics it contains. These are live, “good” bacteria that help balance out the bad bacteria in your gut. Probiotics also have anti-inflammatory and anti-pathogenic effects, essentially giving your your immune system a bit of a boost so your body is better equipped to fight off any harmful bacteria.

3. It keeps you fuller for longer

Greek yogurt has twice as much protein per serving as regular yogurt does and cuts the sugar content down by nearly half (when you choose plain over flavored). A typical 100-gram serving of plain, nonfat Greek yogurt has about 10 grams of protein. More protein keeps you full for longer because it takes longer to digest, so you won’t be reaching for other snacks as soon as some other varieties of yogurt might cause you to do.

4. It helps you lose weight

With less than 4 grams of carbohydrates and less than half a gram of fat per 100-gram serving of plain, nonfat Greek yogurt, it’s a perfect choice for people who are watching how many carbs or how much fat they’re consuming. And at only 59 calories, Greek yogurt can help you stick to your daily calorie intake–whether you’re trying to lose or maintain weight.

5. It keeps your brain healthy

Greek yogurt contains Vitamin B12, which is only found in animal products. A 100-gram serving of plain, nonfat Greek yogurt provides about 13 percent of your recommended daily value of this vitamin, which is necessary for a well functioning brain and nervous system. It also helps with cell reproduction and keeps your skin looking healthy.

6. It supports good heart, bone, muscle and nerve health

Dairy products are known to be among the best sources of absorbable calcium, providing some of the highest concentrations of it per serving. Greek yogurt doesn’t contain quite as much calcium as regular yogurt, but a 100-gram nonfat serving still provides around 11 percent of your recommended daily value. Calcium is necessary to keep your teeth strong, your heart rhythm beating at a healthy pace, your blood flowing and all sorts of other parts of your body healthy and functioning properly.

Advertising

7. It may be an appropriate alternative for people who are sensitive to dairy

People who are lactose intolerant may be able to add small amounts of Greek yogurt to their diet because it doesn’t have as much lactose as other dairy products, due to the fact that it undergoes a different processing method. When Greek yogurt is strained, much of the lactose is removed. Although lactose intolerant people may not be able to eliminate their symptoms entirely by adding Greek yogurt to their diets, they may at least experience less severe symptoms.

8. It gives your metabolism a boost

Humans need trace amounts of iodine to keep their thyroids healthy, and dairy products like Greek yogurt are a good source of this essential mineral. The thyroid gland helps regulate your metabolism–including blood cell production, nerve function and muscle function. Adding more iodine-rich foods in your diet may help you lose weight if you’ve been struggling to shed those extra pounds.

Reap the Benefits of Greek Yogurt with These Recipes

To get the full benefits of Greek yogurt, make sure you do your research and choose a brand that isn’t too highly processed. Always read the label to check that it contains “live and active cultures” for the probiotic component, and stick to plain, nonfat varieties to keep sugar and fat content as low as possible.

Plain Greek yogurt gets kind of boring after a while on its own, so here are a few delicious ways to get creative with using it:

Refreshing Strawberry-Banana Greek Yogurt Smoothie

    One of the best ways to pump up the flavor of your plain Greek yogurt is by adding fruit to it. Its thick, creamy texture makes it a perfect addition to smoothies.

    Ingredients:

    • 1 large, ripe banana
    • 1 cup fresh strawberries
    • 1 cup plain, nonfat Greek yogurt
    • 1 teaspoon honey or agave nectar
    • 4 – 6 ice cubes (optional)

    Directions:

    Advertising

    Throw all ingredients into a blender and blend until smooth. You can add more ice cubes for an even thicker consistency, or instead add unsweetened almond milk (or even just plain water) for a thinner consistency.

    Homemade Greek Yogurt Caesar Dressing

      Whipping up your own salad dressing is one of the healthiest decisions you can make to cut out extra fat and sugar that’s packed into store-bought varieties. Greek yogurt is ideal for making creamy salad dressings like ranch and caesar.

      Ingredients:

      • 1/2 cup plain, nonfat Greek yogurt
      • 1/3 cup freshly grated Parmesan
      • 2 tablespoons freshly squeezed lemon juice
      • 2 tablespoons extra virgin olive oil
      • 1 teaspoon anchovy paste
      • 1 teaspoon dijon mustard
      • 1 garlic clove

      Directions:

      Place all ingredients in a blender and blend until smooth. Store the dressing in a mason jar and refrigerate for up to one week.

      Oatmeal and Greek Yogurt Pancakes

        Greek yogurt can even be used as a creamy baking ingredient in pancakes, muffins and more of your favorite baked goods. If you’re tired of eating Greek yogurt in its original form, this is a great way to sneak more of it into your diet.

        Advertising

        Ingredients:

        • 1 cup whole wheat flour
        • 1 cup milk (or unsweetened almond milk)
        • 1/2 cup quick oats
        • 1/4 cup plain, nonfat Greek yogurt
        • 1 egg
        • 2 heaped tablespoons brown sugar
        • 2 teaspoons baking powder
        • 1 teaspoon ground cinnamon
        • 1 teaspoon vanilla extract

        Directions:

        In a large bowl, combine the flour, oats, cinnamon, salt and baking powder. In a separate bowl, whisk together the milk and egg, followed by the brown sugar, yogurt and vanilla extract until it’s smooth.

        Pour the wet mixture into the dry mixture and stir until just combined, being careful not to over mix. Coat a skillet with nonstick spray and set it on the stove over medium heat.

        Pour a 1/4-cup portion of the pancake mixture onto the hot skillet and let it cook for about a minute before flipping it over and cooking the other side for 1 to 2 minutes. Serve right away with maple syrup and optional fruit like berries or bananas.

        Creamy Greek Yogurt Mac n’ Cheese

          For some comfort food with a bit of a healthier spin to it, you can use Greek yogurt instead of regular cream or excessive amounts of cheese. It’s one of the best ingredients you can use to create creamy, cheesy sauces for pasta dishes.

          Ingredients:

          Advertising

          • 2 cups dry macaroni noodles (ideally whole wheat, if possible)
          • 2 cups shredded low-fat cheese
          • 1/2 cup of milk or unsweetened almond milk
          • 1/2 plain, nonfat Greek yogurt
          • 1/4 teaspoon salt

          Directions:

          Cook the noodles according to the package directions. In a pot placed on the stove over medium heat, cook the milk, cheese and salt until it all melts together. Reduce heat to low and add the yogurt, stirring and cooking just until everything is mixed and hot. Add the sauce to the cooked noodles and serve.

          Chocolate Fudge Yogurt Popsicles

            Greek yogurt freezes quite well and can be eaten as a delicious, frozen treat. Mix it with your favorite flavors like fruit or chocolate for an indulgent dessert that’s actually pretty good for you.

            Ingredients:

            • 1 cup plain, nonfat Greek yogurt
            • 1 cup milk or unsweetened almond milk
            • 1/2 cup unsweetened cocoa
            • 2/3 cup honey or agave nectar
            • 2 teaspoons vanilla extract

            Directions:

            Blend all ingredients together in a blender until smooth and then pour the mixture into popsicle molds with sticks. Place the molds in the freezer overnight and enjoy them the next day.

            One of the best things about enjoying the benefits of Greek yogurt is that it’s an extremely versatile food, and it can be used in both sweet and savory foods. Whether you’re eating a bowl full of it with fresh berries or using it as a creamy base for the sauce that goes with your next dinnertime dish, you’ll definitely want to keep a tub of Greek yogurt around in your refrigerator whenever you get the urge to experiment with some new and exciting recipes.

            Featured Image Credits: Strawberry-banana yogurt smoothie, salad dressing, pancakes, mac n’ cheese, chocolate fudge popsicle.

            Featured photo credit: Anna_Pustynnikova via shutterstock.com

            More by this author

            Elise Moreau

            Elise helps desk workers lead healthier lifestyles. Visit her website on her profile to get a free list of health hacks.

            Why You’ve Reached the Point of Burn out at Work & How to Deal with It The Benefits And Drawbacks To Your Preferred Sleep Position How Smartphones Are Affecting The Mind And Body Of Your Children Amazing Benefits Of Greek Yogurt (+5 Refreshing Recipes) 15 Free Resources To Get You More Organized In 2016

            Trending in Food and Drink

            1 15 Easy-to-Make Crockpot Freezer Meals for Busy Nights 2 5 Savory Ice-Cream Sandwiches Every Dessert Lover Can’t Miss 3 8 Hearty Soups That Will Surely Keep You Warm This Fall 4 8 Mouth-Watering Turkey Stuffing Recipes For Thanksgiving 5 22 Healthy Breakfast Recipes That Fill You Up Without Gaining Weight

            Read Next

            Advertising
            Advertising
            Advertising

            Last Updated on August 12, 2019

            12 Best Foods That Improve Memory and Brain Health

            12 Best Foods That Improve Memory and Brain Health

            Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

            But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

            I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

            Here are 12 best brain foods that improve memory and brain power:

            1. Nuts

            The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

            Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

            Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

            Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

            Advertising

            2. Blueberries

            Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

            When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

            3. Tomatoes

            Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

            4. Broccoli

            While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

            Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

            Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

            5. Foods Rich in Essential Fatty Acids

            Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

            The body does not naturally produce essential fatty acids so we must get them in our diet.

            Advertising

            Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

            6. Soy

            Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

            Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

            Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

            7. Dark Chocolate

            When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

            Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

            8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

            Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

            B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

            Advertising

            Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

            Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

            To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

            9. Foods Rich in Zinc

            Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

            Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

            Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

            10. Gingko Biloba

            This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

            It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

            Advertising

            However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

            11. Green and Black Tea

            Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

            Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

            Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

            12. Sage and Rosemary

            Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

            Try to enjoy these savory herbs in your favorite dishes.

            When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

            More About Boosting Brain Power

            Featured photo credit: Pexels via pexels.com

            Reference

            Read Next