Greek Yogurt—the Real MVP

Tom Brady this, LeBron James that—take a seat! We need to clear the playing field and give Greek yogurt the recognition it deserves for “most valuable player” in the kitchen.

“Really? Greek yogurt? That stuff is so boring,” you might be saying.

I’m here to tell you that Greek yogurt is anything but boring. In fact, it’s super versatile and also packed with tons of great benefits for your health. And I promise to prove that to you if you just keep reading.

Greek yogurt—what makes it so special?

Greek yogurt is fermented and strained in order to remove the whey (the liquid left behind during the cheese-making process), resulting in a tangy taste and thick consistency. It contains probiotics, which are live cultures that help our gut environment flourish! And did I mention it’s super versatile? It can be used in dips, smoothies, baked goods, and in so many other recipes. The possibilities with Greek yogurt are really, truly endless.

4 Reasons why Greek yogurt deserves a place in your fridge:

• A good source of calcium: It is helpful in the maintenance and building of strong bones (not saying it will turn you into Hercules but I’m also not saying it won’t)

• The protein cheat code of the century: For reference, 1 serving (3/4 cup) of Chobani whole fat, plain yogurt contains 16 grams of protein!

• Good for your gut: Greek yogurt contains probiotics, which are strains of live, “good” bacteria that help to cultivate a flourishing gut environment. It does this by fermenting carbohydrates which produce short-chain fatty acids. These strengthen the stomach lining, boost immunity, stabilize blood sugar levels, and provide energy for our cells. Additionally, insoluble fiber increases gut motility by bulking up the stool to help keep things moving.

• Plentiful in phosphorus, b-vitamins, and zinc: Phosphorus is vital to the creation of our teeth, bones, and DNA, b-vitamins have a large range of functions, from forming red blood cells to cell metabolism and energy, and zinc, which plays a vital role specifically in those with diseases of the digestive tract, helps with tissue repair and lowers inflammation. Vegetarians should pay close attention, as this nutrient can be less bioavailable in a plant-based diet.

Let’s compare!

1. Whole-fat Greek yogurt contains more calories, provides a creamier texture, increases absorption of fat-soluble vitamins (good for vision, bone health, and immune function), and can increase satiety. To add flavor without tons of added sugars, opt for fresh berries or peaches!

2. Low-fat Greek yogurt has, you guessed it, less fat and less calories. For some, it can be less satisfying due to the lack of healthy fats, however, it contains the same amount of protein as the whole-fat alternative.

3. A note on choosing products with or without added sugar: sugar may help to improve taste for some, causing satiety and less aimless snacking. However, too much sugar may feed bacteria in the gut, disrupting its healthy environment.

Tips for incorporating Greek yogurt into your everyday life

• Try a classic Greek yogurt parfait with fruit, granola, and a drizzle of honey for some extra sweetness.

• Use it as a base for dips to put a gut-healthy spin on a veggie or chip board. I promise it will be a hit at your next game night or girls-night-in.

• Replace regular yogurt with Greek yogurt the next time you make a smoothie. Add fresh or frozen berries, bananas, and spinach for a drink high in antioxidants, vitamins, and protein.

• Drizzle it over a salad for a tangy flavor.

• Use whole fat, plain yogurt as an alternative to sour cream—you’d be surprised at the similarities. Try it on tacos, baked potatoes, or even in cheesecake next time you’re in a baking mood.

Let me know what you end up trying in the comments. I can’t wait to see what you all come up with!

xoxo,

Jasmin D the RD