Greek yogurt: composition, beneficial properties for the body

Greek yogurt is a unique dairy product, which is made from whole cow or goat milk. It will surprise you with its delicate, unusual structure, pleasant taste, which has pronounced creamy notes, and a light, barely noticeable aroma.

Due to its unique taste characteristics, Greek yogurt is often used to prepare culinary dishes, including salads and baked goods. At the same time, its consumption can bring not only gastronomic pleasure, but also benefits for the whole body.

What is the difference between Greek yogurt and plain yogurt

Despite the popularity and widespread use of this product, few people know the difference between Greek yogurt and plain yogurt. Perhaps the fact that these two products are made from milk and special bacteria, their similarity and ends. It is very difficult to confuse Greek yogurt with regular yogurt, because these two fermented dairy products have a long list of distinctive characteristics:

1. Consistency. Greek yogurt is much thicker than regular yogurt. This is due to the fact that an order of magnitude more milk is used for its preparation. During cooking, most of the whey, lactose and sugars are removed from the product.
2. Taste. In taste, Greek yogurt resembles the Georgian matzoni, which is one of the main differences.
3. Fat percentage. The percentage of fat and calories in Greek yogurt is much lower than in conventional yogurt. The fat content of this sour-milk product can vary from 0 to 4%, while plain yogurt contains about 20% fat.
4. Cooking technology. The final step in the preparation of Greek yogurt is filtration, which helps make the finished product thicker.
5. Composition. Greek yogurt contains much less sugar, protein and carbohydrates than regular yogurt. In addition, the caloric value of this product is much lower, which is explained by its low fat content.

According to experts, thanks to the peculiarities of the composition, the regular consumption of this product improves the work of the entire body. At the same time, despite the useful properties of ordinary yogurt, Greek yogurt is considered the most useful.

Composition and calories

Greek yogurt contains a large number of substances that are necessary for the normal operation and satiety of the entire body. Per 100 g of the finished product is:

• 76.5 g of water;
• 18 g of carbohydrates;
• 0.2 g of dietary fiber;
• 0.8 g of fat;
• 3.8 g of proteins;
• 9 g cholesterol;
• 0.7 g ash.

The product is considered low-calorie, with only 96 calories in 100 grams of Greek yogurt. This allows it to be included in the daily diet of people who are trying to get rid of extra pounds.

Greek yogurt contains fat-soluble and water-soluble vitamins and many minerals. 100 g of this fermented dairy product contains:

• 0.19 mg of vitamin B2;
• 0.53 mcg of vitamin B12;
• 192 mg of potassium;
• 52 mg of sodium;
• 125 mg calcium;
• 89 mg phosphorus;
• 0.1 mg of iron.

This fermented milk product also contains vitamin A and ascorbic acid.

What is the benefit of Greek yogurt

Overall Benefits

Greek yogurt is considered one of the healthiest fermented dairy products. When consumed regularly, the substances it contains improve the function of the entire body and help:

1. Normalize blood sugar levels.
2. Improve metabolism.
3. Prevent and stop the development of diseases of the cardiovascular system.
4. Improve the body's defenses.
5. Relieve inflammatory processes in the mucous membranes of the gastrointestinal tract.
6. Improve intestinal peristalsis.
7. Prevent the development of osteoporosis.
8. Maintain muscle tone.
9. Prevent the development of depressive states.
10. Improve the function of the organs of the digestive system.
11. Reduce the risk of certain forms of cancer.
12. Lift your mood.
13. Prevent kidney stones.

For women

This fermented milk product will be a real godsend for those representatives of the beautiful half of humanity who seek to reduce their weight. It will help to get rid of extra pounds, while preventing the development of diseases of the gastrointestinal tract.

In addition, with the regular use of Greek yogurt women note an improvement in psycho-emotional state, the complete absence of depression and nervousness during the premenstrual period.

For men

According to experienced nutritionists, Greek yogurt should be part of every man's daily diet. The use of this fermented milk product will help to maintain health, beneficially affecting the work of the entire body:

1. Will prevent the development of colds.
2. Increase physical activity, which is especially important for hard working men.
3. Will help get rid of accumulations of fat cells on internal organs.
4. Improve digestion and metabolic processes.
5. Will prevent the development of cardiovascular diseases, which in men occur much more often than in women.

Greek yogurt will be the ideal food for those representatives of the strong half of mankind, who lead an active lifestyle. Thanks to its unique composition this fermented dairy product will be able to replace protein shakes, charging the body with a lot of energy and contributing to building muscle mass.

When pregnant

This product is also useful for women who are carrying a baby. During the production of Greek yogurt no dyes or other food additives are used, to which the body of a pregnant woman can react negatively. This means that Greek yogurt can have a beneficial effect on the health of a pregnant woman:

• Will improve digestive function;
• Will prevent the development of colds, improving the protective function of the body;
• normalize microflora;
• prevent stagnant stools;
• Stop the development of inflammatory processes in the mucous membranes of the stomach;
• Strengthen the bone tissues;
• Prevent deterioration of teeth and nails.

Due to its low calorie and sugar content, this product will not cause the development of gestational diabetes or excessive weight gain, which allows you to consume it in unlimited quantities.

When breastfeeding

Unlike conventional yogurts, which contain a lot of dyes, preservatives, sugar and other food additives, Greek yogurt is allowed to use when breastfeeding. Regular consumption of this fermented dairy product will help:

• strengthen bone tissues;
• Prevent thinning of tooth enamel;
• Improve the condition of nails and hair;
• prevent the development of disorders of the cardiovascular system;
• cope with postpartum depression, have a beneficial effect on the central nervous system;
• To recover after childbirth;
• to prevent the development of anemia;
• To increase the body's resistance to viruses attacking it;
• to improve the digestive system;
• to prevent stagnant stools;
• eliminate accumulations of toxins;
• To improve microflora.

Pediatricians note that in some cases, consumption of yogurt can provoke colic and anxiety in the baby. Therefore, it is recommended to monitor the condition of the newborn after consuming it. In the case of unwanted symptoms, Greek yogurt should be completely excluded from the daily diet of a nursing mother.

For children

Pediatricians claim that natural Greek yogurt can have an invaluable effect on children's bodies. It contains much less harmful additives, sweeteners and many useful substances, which, when consumed regularly, have a beneficial effect on the internal organs and systems of the baby:

1. Improve the function of the stomach and intestines, preventing the development of many dangerous diseases.
2. Strengthen the bones of the baby.
3. Beneficial effect on the formation of acquired immunity, preventing the occurrence of colds.
4. Increase physical activity of the child, which is especially important for children who attend sports clubs.
5. Prevent formation of cavities and thinning of tooth enamel.

Greek yogurt contains a minimum amount of lactose, which is especially important when a child's body does not accept it.

When losing weight

Dietitians recommend their patients to include Greek yogurt in the dietary menu. Its composition contains a large amount of protein and a minimum of carbohydrates, which can be called a clear advantage. In addition, this sour-milk product contains almost no sugar, and its nutrient content is quite high. Thanks to this Greek yogurt can not only saturate the body with substances necessary for its normal functioning, but also stabilize the blood sugar level.

Include Greek yogurt in the diet, whose goal is to lose weight, is recommended not only because of its low calorie and minimal carbohydrate content. The substances it contains are able to:

• improve metabolism;
• normalize metabolic processes;
• Prevent the occurrence of inflammatory processes in the mucous membrane of the stomach;
• Improve the psycho-emotional state, which is no less important during the diet.

Based on the above facts, Greek yogurt can be called an ideal dietary product.

Greek yogurt in medicine

About the benefits of Greek yogurt say and qualified physicians. It is recommended to include it in the daily diet of patients suffering from many diseases.

1. Dysbacteriosis. The bacteria that are part of this fermented milk product can restore the microflora of the stomach and solve the problem of dysbacteriosis.
2. Diabetes mellitus of any type. One of the unique properties of this product is the normalization of blood glucose levels.
3. Frequent colds. Vitamin A and other components of Greek yogurt can have a beneficial effect on the human immune system.
4. Diseases of the heart and blood vessels. Useful substances contained in Greek yogurt are able to strengthen the walls of blood vessels and stop the development of heart disease.
5. Inflammatory processes in the mucous membranes of the stomach. Due to the enveloping and other properties of Greek yogurt, a decrease in inflammation on the mucous membranes of the stomach is noted.
6. Lactose intolerance. Greek yogurt contains a minimal amount of lactose, allowing it to be consumed by people who suffer from intolerance to this substance.

Doctors note that the benefits of this product can be noticed only if you consume it regularly.

Culinary Applications of Greek Yogurt

Greek yogurt is widely used in cooking. For example, in Greece, this fermented dairy product is used to make zajiki. This national dish looks like a mixture that is spread on bread and eaten as sandwiches.

In addition, Greek yogurt is an excellent dressing for salads, is part of delicious sauces, is used as a gravy for a variety of meat dishes and can be added to the dough for making muffins, rolls and other pastries.

What can be used as a substitute?

Despite its great popularity, Greek yogurt can not be found in all stores. Therefore, the need to replace this fermented dairy product occurs quite often. In such cases, the ideal substitute for Greek yogurt will be such products:

1. Matsoni. It can replace Greek yogurt in salads or baked goods. However, when using it, you should also take into account the fact that it tastes more salty.
2. Low-fat sour cream. Low-fat sour cream will be able to replace the product in the Greek sauce.
3. Mechnikov sourdough. This product will be able to replace Greek yogurt in salads.

What to eat with

Greek yogurt perfectly combines with many products. It can be eaten on its own, adding a little fresh fruit and sweetening with sugar, and as part of delicious dishes.

1. Zazziki. This dish is similar to the familiar tartar sauce. It's perfect with grilled meats, fish dishes and vegetables.
2. Chicken fillet baked with vegetables. A filet smeared with a Greek sauce will reveal a new flavor to you. This fermented dairy product will make the meat tender and transform its flavor characteristics.
3. Fruit and berry desserts. Greek yogurt goes well with all berries and fruits. Just add it to your favorite dessert and enjoy the delicate, unique flavor.
4. Pasta. Greek yogurt will be an excellent sauce for pasta, cooked with the addition of vegetables. It will make the taste of the finished dish tender and unique.

Try adding Greek yogurt to familiar dishes, and you'll be surprised how much these small changes in the recipe will transform their taste.

Hazards and contraindications

Natural Greek yogurt is practically harmless. It can have a negative impact on the human body only if consumed in excessive amounts.

Excessive consumption of this fermented dairy product can lead to:

• heartburn;
• nausea and vomiting;
• Severe weakness.

Doctors also strongly advise against consuming yogurt whose shelf life has expired. Such a product will provoke severe food poisoning, which may require hospitalization.

How to make Greek yogurt at home

Of course, you can be sure of the quality of the product only if it is prepared by yourself. This also applies to Greek yogurt.

Contrary to popular opinion, it is not difficult to prepare it at home. For this you will need:

• 1600 ml of whole cow's milk (you can replace it with goat's milk).
• 260 ml of good quality sourdough.

The preparation of Greek yogurt consists of several steps:

1. Pour the milk into an enameled container of suitable volume.
2. Heat it over a low flame, remembering that the temperature of the milk must not exceed 45 degrees Celsius.
3. When the milk has heated up, add to it the specified amount of starter and mix thoroughly.
4. Cover the container with a lid to prevent the ingress of dust and other debris.
5. Leave the milk in a warm place for 8 hours.
6. After this time, take out the yoghurt and filter it with a fine sieve covered with two layers of gauze. Place the contents of the pot in the sieve, cover with gauze and leave for 2-3 hours. This will help remove excess water from the yogurt and make it thicker.
7. When the yogurt has drained, transfer it to a glass dish and store it in the refrigerator.

Greek yogurt can also be made with an ordinary household yogurt maker. In this case, the preparation will take a little less time and will consist of the following steps:

1. Pour the milk into a container suitable for boiling, bring to a boil and boil for no more than 1-2 minutes.
2. Remove the milk from the heat and allow it to cool to room temperature.
3. Pour the starter into the cooled milk and mix well.
4. Wash the cups under running water without using dish detergent and wipe them dry.
5. Pour the milk mixed with the sourdough starter into clean cups and place them in the yogurt maker.
6. Turn on the yogurt maker and set the cooking time. It should be at least 6 hours.
7. When the yogurt is thick, turn off the yogurt maker and let it infuse for another 2 hours.
8. When the yogurt is ready, transfer it to glass containers and store in the refrigerator for no more than 5 days.

Interesting facts about Greek yogurt

Greek yogurt is one of the few products that is practically unable to harm human health. Its taste will be memorable after the first use, and the desire to eat it again will never leave you. And if a lot of people already know about the taste of this fermented milk product, only a few know such facts:

1. Greek yogurt contains very little sugar, allowing it to be eaten even by people who suffer from type I, type II and type III diabetes.
2. The protein content of the product exceeds the amount of this substance in ordinary yogurt, which makes it possible to include it in a diet whose main goal is weight loss.
3. The date of the first preparation of Greek yogurt is unknown. What is known is that its history dates back to the Neolithic Era.
4. On the territory of the modern Europe Greek yogurt appeared only in the 16th century.
5. Greek yogurt helped cure King Francis I of France from a serious intestinal disease.
6. The most widespread distribution of this product is on the territory of Turkey and Greece.
7. In Turkish, the name of this sour-milk product means "thick milk.
8. Greek yogurt can be used as a component of home beauty products, the purpose of which is to improve the appearance of the skin and hair.
9. This yogurt is allowed even for people who are lactose intolerant, because during its preparation the amount of this substance is reduced to a minimum.

Greek yogurt is a product that will please not only with its unusual taste, but can have an invaluable beneficial effect on the human body. However, this is possible only if you do not exceed the norm of its consumption.

Photo of Greek yogurt