Naturopathic Kitchen: Greek Yogurt

How is Greek Yogurt Different from Other Yogurts?

Greek yogurt is a particular style of yogurt where whey and other liquids are strained after fermentation. The result is a thicker, creamier product with a higher protein content than other yogurt varieties.

Good Source of Protein

Greek yogurt is an excellent vegetarian source of protein. Just one 200-gram serving contains 20 grams of protein. 1 Protein is an essential macronutrient that is required for many biological functions, including tissue repair and immune function. 2 Getting enough protein can be difficult, and adding more Greek yogurt to your diet is an easy way to up your intake.

Digestive Health

Greek yogurt can be beneficial for gut health by increasing bacteria diversity in the microbiome. 3 A healthy microbiome supports immune function, gut health, weight management, and more. 4 5 6 If you are looking to improve your gut health, make sure that you choose unsweetened products that have a “Live and Active Cultures (LAC)” seal. 7 8

Bone Health

Greek yogurt is a good source of protein, calcium, phosphorus, and magnesium, which all contribute to bone health. 9 Research shows that a higher intake of Greek yogurt is connected to a lower risk of osteoporosis and better bone density in older adults. 10 Another study found that daily consumption of Greek yogurt during a resistance-training program helped to reduce bone breakdown and increase bone formation. 11

How to Choose & Use Greek Yogurt

• Choose unsweetened Greek yogurt with a “Live and Active Cultures (LAC)” seal. If you prefer the taste of sweetened yogurt, simply add a little honey or maple syrup to unsweetened Greek yogurt for a healthier option.
• Snack on Greek yogurt topped with fresh berries, honey, flax or chia seeds, nuts, sliced bananas, dark chocolate chips, or anything else you like.
• Top a bowl of your favorite soup with a dollop of Greek yogurt for an added creaminess.
• Blend Greek yogurt with fresh fruit and freeze in ice cube trays or popsicle molds for a tasty frozen treat.
• Add Greek yogurt instead of milk to your morning granola or cereal.
• Use Greek yogurt in place of mayo in chicken, tuna, or egg salad.
• Make a healthy dip for raw veggies by combining Greek yogurt with your favorite savory seasonings (try onion powder, garlic powder, paprika, parsley, basil, and/or chopped green onion).
• Make a sweet dip for fresh fruit by blending Greek yogurt with a bit of nut butter and honey or maple syrup.
• Use Greek yogurt in place of sour cream in tacos, burritos, and nachos.

Greek yogurt is extremely versatile. Start with these ideas and then see how many other creative ways you can come up with to add more of this healthy ingredient to your diet.