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Greek Yogurt: Health Benefits, Side Effects & Recipe

What’s Inside Greek Yogurt

Greek Yogurt is different from other forms of yogurt because it is passed through a process to remove whey from it. Whey is a natural sugar which is found in milk. Basically Greek Yogurt is a dairy product. In this Article we are going to talk about this. 

Greek Yogurt is made after removing extra water, lactose & minerals from the dairy product. The left viscous liquid is helpful for the body to absorb nutrients. 

Greek Yogurt has low sugar because the whey inside it is removed leaving it a thick, creamy yogurt with tarty taste. 

How is Greek Yogurt made?

Yogurt is made by fermenting milk with a similar process of making curd. Many people create yogurt by adding thickening agent but it is not considered as a real yogurt. 

A low fat Yogurt is not as beneficial as the real greek yogurt.  There are multiple other thing which you can know about Yogurt, but let’s know about the health benefits first. 

Main Nutrients of Yogurt

  1. Calcium
  2. Protein
  3. Probiotics
  4. Iodine
  5. Vitamin B-12

Health Benefits of Greek Yogurt

Greek Yogurt is rich in various nutrients. So eating it helps in maintaining good health for long. Here are some of the health benefits of Yogurt.

Yogurt for Bones 

Greek Yogurt is good for bones as it has a high amount of calcium in it. Calcium helps in better bones health and reduces the risk of calcium deficient diseases like osteoporosis. The good amount of protein helps in building bones ligaments and muscles. 

Helps Overeating to fill appetite

Protein rich diet helps in getting much quality food than eating other food. If a person eats less but eats food i.e. rich in proteins can fulfill all his needs. 

If you are suffering from overeating, then eating greek yogurt will help you in controlling your diet and this results in control of weight. As the yogurt will let you consume less calories and help you in eating less with more nutrients that makes you feel full. 

Yogurt reduces the risk of type 2 diabetes

Eating Greek Yogurt reduces the risk of type-2 Diabetes. As Greek Yogurt has very little sugar in it. It helps in saving us from various sugar based diseases, Type 2 is one of them. A study in 2014 has proved that eating Greek Yogurt (No other dairy products) helps in reducing diabetes. 

Lowering blood pressure

Greek Yogurt  is a fermented milk form which helps in lowering the blood pressure of a human. A study was done in 2013, when more than 700 people were analyzed and fed with Greek yogurt. All of them have been observed with low blood pressure.

Another study in 2015 has contradicted the same study with another observation “Probiotic yogurt did not affect blood pressure and other cardiovascular risks”. 

Greek Yogurt Helps in Building Muscle 

Greek Yogurt has a high quality of protein in it. If eaten regularly, then this can help in building muscle for those who are doing resistance training. Research has shown that people who are doing resistance training must eat high protein food for building muscle mass.  

Helps relieving stress & Anxiety 

People who work in various stress related jobs which produce stress, depression & anxiety. Actually Greek Yogurt helps in producing more dopamine & serotonin in the brain and helps in reducing stress. 

A study has shown that eating 100 gm yogurt daily helps in reducing various mental problems like stress, depression, and anxiety

Improving gut health

Greek Yogurt is comprised of probiotic bacteria that helps in creating a microbes balance in the body. Eating Greek Yogurt helps in increasing good bacteria in the body. 

Many studies have approved the statement, while some of them do not. So it’s up to you to use it in a balanced way. 

Promotes Hair Growth

Using Yogurt on the head helps in better hairs on the head. The proteins and nutrients helps in restoring the pigmentation of hairs and hence providing better hair growth. 

Helps in removing Acne 

Yogurt fights inflammation and acne. Using a Yogurt Face mask can help in removing acne and also prevents future risk. 

Basically Greek Yogurt contains lactic acid. Lactic Acid is an alpha hydroxy acid which dissolves the dead skin cells. Dead skin cells block the pores and cause breakout. Using a Yogurt mask will also provide you glowing skin and brighten the facial skin & pigmentation.  

Yogurt Boost metabolism

Greek Yogurt is good to eat when you are willing to burn more calories. If a person eats more protein rich food in diet, then calories burn increases per day.  

As eating Greek Yogurt is not only one way to burn calories & in some cases, it may not work even. Eating Greek Yogurt helps in providing more nutrients in the body like protein, fibrous carbohydrates, and healthy fats. This helps weight loss and boost metabolism. 

Frequently Asked Questions about Eating Yogurt

What are the Side Effects of Using Yogurt?

As such , there are no side effects of using yogurt, but people who have weak immune systems tend to become sick. So if you are a person with a weak immune system, then stay away from yogurt.

What is the recommended Dose of Yogurt? 

2 to 3 cups of yogurt is recommended for daily use. 

What is the standard period of Storing Greek Yogurt?

5 to 7 days is the ideal time for storing yogurt. In some cases, 10 days can also happen. If you see molds developing the yogurt, then do not eat it. 

What is a Substitute of Yogurt ?

The most common substitute of Yogurt is cottage cheese. 

How to buy the right Greek yogurt

Greek Yogurt can be found in various parts of the USA & Europe. There is no standard made for the Greek Yogurt production in the west side. But if you want to buy good quality yogurt, then you must know some of these points. 

Greek Yogurt was made in conventional way with goat’s milk. As Goat’s milk is not a necessary item. The ingredients in making yogurt matters. Many cereals and products claim that they are consisting of Greek Yogurt, but most of those claims are not true. 

If you are thinking of making it at home, then reading the next portion is only for you. 

How to make Greek Yogurt 

Making Greek Yogurt is a simple process. But follow all the instructions strictly to make things work for you. 

Required Ingredients 
  1. 4 cups of low-fat milk
  2. Half cup of low-fat yogurt
  3. Honey and fresh fruits

Instructions to make Greek Yogurt

  • Heat the milk in a large pan on medium heat. Let it it heat, when the temperature goes upto 82 degree C
  • Now put the milk in a container. 
  • Stir the milk until it cools down.
  • Now take half a cup of this milk in a cup & combine some yogurt in it. 
  • After mixing properly, you can put all the warm milk in the container.
  • Now cover the container with a clean towel. Towels will keep it warm. 
  • Store it in a warm & dry place for 8 to 12 hours.
  • After 8 to 12 hours, put it in the refrigerator.  

A good yogurt is plain , non-sweet , low fat and very less additives. To sweeten it, you can eat it with fresh berries and granola.  

Difference Between Yogurt & Greek Yogurt

The following major differences of Yogurt & Greek Yogurt are 

  1. Greek Yogurt has double the amount of protein as compared to the conventional Yogurt. 
  2. Greek Yogurt has three times more saturated fat as compared. 
  3. A regular Yogurt has twice the amount of sodium than Greek Yogurt. 
  4. Regular Yogurt has twice the carbohydrates than Greek Yogurt. 
Final Words

As a question has already been answered that people with weak immune systems are not advised to eat Yogurt. If you feel any problem after eating, then avoid it’s consumption. 


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