Despite its name, Greek yogurt does not necessarily come from Greece. In fact, as early as 2017, the state of New York became the world’s largest producer. The main difference lies in the straining process: The whey is removed, making it thicker and richer in protein.
An Excellent Source of Complete Protein
In a single serving (150 grams) of low-fat Greek yogurt there are about 15.4 grams of protein – more than double that of regular yogurt and over a quarter of the recommended daily amount for the average adult. In addition, this is “complete protein,” containing all essential amino acids.
Probiotics Are Good for the Gut – and May Even Prevent Cancer
Like all fermented yogurt, Greek yogurt also contains probiotics (“good bacteria”) that help balance the gut microbiome. A long-term study led by Dr. Andrew Chan from Massachusetts General Hospital found that consuming yogurt at least twice a week was associated with a 20% reduced risk of developing a certain type of colorectal cancer. Although a causal link has not been proven, the findings reinforce the assumption that fermented foods have a protective effect.
Rich in Vitamin B12
One serving of Greek yogurt provides almost half of the recommended daily amount of vitamin B12 – an essential vitamin for the production of red blood cells, the functioning of the nervous system, and maintaining energy.
How to Choose Greek Yogurt Correctly?
• Pay attention to sugar levels: Flavored yogurt may contain high amounts of added sugar, food coloring, and preservatives. It is recommended to choose a natural version or one with less than 12 grams of added sugar per serving.
• Prefer a short ingredient list: Fewer additives = less processed product.
• Add fiber yourself: Probiotic bacteria need dietary fiber to thrive. It’s a good idea to combine berries, mango, or peaches, and even nuts and seeds.
Creative Uses for Greek Yogurt
Beyond using it in shakes or on its own, Greek yogurt also goes well in savory dishes. Here are some ideas from world cuisine:
1. Persian Mast-o-Khiar: Yogurt with cucumbers, toasted mint, and dried barberries, served with rice or pita.
2. Salmon in Yogurt Marinade: Yogurt keeps the fish juicy and gives a delicate tanginess.
3. Charred Green Beans with Lemon Yogurt: A creamy sauce that balances the smoky flavor.
4. Egg Salad with Yogurt and Garlic: A lighter, healthier version instead of mayonnaise.
5. Chicken Skewers with Turmeric, Yogurt, and Green Olives: Yogurt in both the marinade and the accompanying sauce.
In conclusion, Greek yogurt is more than a culinary trend – it is a food rich in protein, probiotics, and B12, which can be part of a healthy and varied diet. With the right choice (less sugar and additives) and the addition of fruits, vegetables, and fiber – it becomes a functional food that can support heart health, digestive health, and even reduce the risk of cancer.