Greek yogurt: benefits and harms to the body

Greek yogurt is a unique fermented milk product that is made from whole cow or goat milk. It will surprise with its delicate, unusual structure, pleasant taste, in which there are 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 pastries. At the same time, its use can bring not only gastronomic pleasure, but also benefit for the whole organism.

What is the difference between Greek yogurt and ordinary

Despite the popularity and widespread use of this product, few know how Greek yogurt differs from ordinary yogurt. Perhaps the fact that these two products are prepared from milk and special bacteria, their similarity ends. Confusing Greek yogurt with regular yogurt is very difficult, since these two fermented milk products have a long list of distinctive characteristics:

1. Consistency. Greek yogurt is significantly thicker than regular. This is because an order of magnitude more milk is used for its preparation. At the same time, most of the whey, lactose and sugars are removed from the product during cooking.
2. Taste. In its taste, Greek yogurt resembles Georgian yogurt, which is one of the main differences.
3. The percentage of fat. The percentage of fat and calories in Greek yogurt is much lower than in ordinary. The fat content of this fermented milk product can vary from 0 to 4%, while the usual one contains about 20% fat.
4. Cooking technology. The final step in preparing Greek yogurt is filtration, which helps make the finished product thicker.
5. Composition. Greek yogurt contains significantly less sugar, protein and carbohydrates than regular yogurt. In addition, the caloric content of this product is much lower, due to the low fat content.

According to experts, due to the characteristics of the composition with regular consumption of this product, the work of the whole organism improves. At the same time, despite the useful properties of ordinary yogurt, Greek is considered the most useful.

Composition and calorie content

Greek yogurt contains a large number of substances that are necessary for normal functioning and saturation of the whole organism. Per 100 g of finished product accounts for:

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

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

Greek yogurt contains fat-soluble and water-soluble vitamins, as well as many minerals. 100 g of this fermented milk product contains:

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

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

What is Greek yogurt good for?

General benefit

Greek yogurt is considered one of the most useful fermented milk products. With regular use of the substances that are contained in it, improve the functioning of the whole organism and help:

1. Normalize blood sugar.
2. Improve metabolism.
3. Prevent and stop the development of diseases of the cardiovascular system.
4. Improve the protective functions of the body.
5. To remove the inflammatory processes that occur on the mucous membranes of the organs of the gastrointestinal tract.
6. Improve intestinal motility.
7. Prevent the development of osteoporosis.
8. Maintain muscle tone.
9. Prevent the development of depressive conditions.
10. Improve the digestive system.
11. Reduce the risk of developing some forms of cancer.
12. Cheer up.
13. Prevent the formation of kidney stones.

For women

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

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

For men

According to experienced nutritionists, Greek yogurt should be included in every man’s daily diet. The use of this fermented milk product will help to maintain health, beneficially affecting the work of the whole organism:

1. Prevents the development of colds.
2. Increase physical activity, which is especially important for hard-working men.
3. It will help get rid of accumulations of fat cells on internal organs.
4. Improves digestive and metabolic processes.
5. It will prevent the development of cardiovascular diseases, which are much more common in men than in women.

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

During pregnancy

This product is also useful to those women who have 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 suggests that Greek yogurt can have a beneficial effect on the health of a pregnant woman:

• improves the functioning of the digestive system;
• prevent the development of colds, improving the protective function of the body;
• normalizes microflora;
• prevent stagnation of stool;
• will stop the development of inflammatory processes on the mucous membranes of the stomach;
• strengthens bone tissue;
• prevent damage to teeth and nails.

Due to its low calorie and sugar content, this product will not cause gestational diabetes or excessive weight gain, which allows it to be consumed in unlimited quantities.

When breastfeeding

Unlike regular yogurts, which contain a large number of dyes, preservatives, sugar and other food additives, Greek yogurt is allowed to be used when breastfeeding. Regular use of this fermented milk product will help:

• strengthen bone tissue;
• prevent thinning of tooth enamel;
• improve the condition of nails and hair;
• prevent the development of disorders of the work of the organs of the cardiovascular system;
• cope with postpartum depression, have a beneficial effect on the central nervous system;
• recover after delivery;
• prevent the development of anemia;
• increase the body's resistance to attacking viruses;
• improve the functioning of the digestive system;
• prevent stagnation of stool;
• remove accumulations of toxins and toxins;
• improve microflora.

Pediatricians note that in some cases, the consumption of yogurt can provoke the occurrence of colic and anxiety in a child. Therefore, after its use, it is recommended to monitor the condition of the newborn. In case of manifestation of undesirable 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 the children's body. It contains significantly less harmful additives, sweeteners and many useful substances, which with the regular use of this product have a beneficial effect on the work of the baby's internal organs and systems:

1. They improve the functioning of the stomach and intestines, preventing the development of many dangerous diseases.
2. Strengthen the bone tissue of the baby.
3. Beneficial effect on the formation of acquired immunity, preventing the occurrence of colds.
4. They increase the physical activity of the child, which is especially important for children who attend sports sections.
5. Prevent tooth decay and thinning of enamel.

Greek yogurt contains a minimal amount of lactose, which is especially true in cases where the child’s body does not perceive it.

When losing weight

Nutritionists recommend that their patients include Greek yogurt in their diet menus. It contains a large amount of protein and a minimum of carbohydrates, which can be called a clear advantage. In addition, this fermented milk product contains virtually no sugar, and the content of nutrients in it is quite high. Thanks to this, Greek yogurt can not only saturate the body with the substances necessary for its normal functioning, but also stabilize the level of sugar in the blood.

Including Greek yogurt in a diet that aims to reduce weight is recommended not only because of its low calorie content and minimal carbohydrate content. The substances that make up its composition are capable of:

• improve metabolism;
• normalize metabolic processes;
• prevent the occurrence of inflammatory processes on the gastric mucosa;
• to improve the psycho-emotional state, which is equally important during the diet.

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

Greek yogurt in medicine

Qualified doctors also speak of the benefits of Greek yogurt. It is recommended to include in the daily diet of patients suffering from many diseases.

1. Dysbacteriosis The bacteria that make up this fermented milk product can restore the microflora of the stomach and solve the problem of dysbiosis.
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 beneficially affect the functioning of the human immune system.
4. Diseases of the heart and blood vessels. The beneficial substances contained in Greek yogurt can strengthen the walls of blood vessels and stop the development of heart disease.
5. Inflammatory processes that occur on the mucous membranes of the stomach. Due to enveloping and other properties when consuming Greek yogurt, there is a decrease in inflammation in the gastric mucosa.
6. Lactose intolerance. Greek yogurt contains a minimal amount of lactose, which allows people who suffer from intolerance to this substance to consume it.

Doctors say that the benefits of this product can be seen only if you use it regularly.

The use of Greek yogurt in cooking

Greek yogurt is widely used in cooking. For example, in Greece, zazijiki is made from this fermented milk product. This national dish looks like a mixture that is spread on bread and consumed in the form of sandwiches.

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

What can be replaced

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

1. Yogurt Can replace Greek yogurt in salads or in pastries. However, when using it, one should take into account the fact that the yogurt tastes more salty.
2. Low fat sour cream. Sour cream with a low fat content can replace the product in Greek sauce.
3. Yogurt Mechnikov. This product can replace Greek yogurt in salads.

What to eat with

Greek yogurt goes well with many products. It can be eaten both independently, adding a little fresh fruit and sweetened with sugar, or as part of delicious dishes.

1. Zaziki This dish is similar to many familiar tartar sauce. It is ideally suited to meat, fish dishes and grilled vegetables.
2. Baked chicken fillet with vegetables. The taste of fillet, greased with Greek sauce, will open for you in a new way. This dairy product will make the meat tender and transform its taste.
3. Fruit and berry desserts. Greek yogurt goes well with all berries and fruits. It is enough to add it to your favorite dessert and enjoy the delicate, unique taste.
4. Paste. Greek yogurt is a great pasta sauce made with vegetables. It will make the taste of the finished dish delicate and unique.

Try adding Greek yogurt to your usual dishes, and you will be surprised to see how these minor changes in the recipe will transform their taste.

Harm and contraindications

Natural Greek yogurt is almost harmless. It is capable of exerting a negative effect on the human body only if it is consumed in excessive quantities.

Excessive consumption of this fermented milk product may result in:

• heartburn;
• bouts of nausea and vomiting;
• severe weakness.

Doctors also strongly do not recommend consuming yogurt, whose shelf life has expired. Such a product will provoke severe food poisoning, the treatment of 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 independently. This also applies to Greek yogurt.

Contrary to popular belief, preparing it at home is not difficult. To do this, you will need:

• 1600 ml of whole cow's milk (can be replaced with goat milk).
• 260 ml of quality starter culture.

Cooking Greek yogurt consists of several stages:

1. Pour milk into an enameled container that is suitable in volume.
2. Heat it over low heat, taking into account the fact that the temperature of milk should not exceed 45 degrees Celsius.
3. When the milk is hot, add the indicated amount of sourdough to it and mix thoroughly.
4. Cover the container to prevent dust and other debris.
5. Leave the milk in a warm place for 8 hours.
6. After the specified time, remove the yogurt and filter it with a fine sieve, covered with two layers of gauze.Put the contents of the pan in a 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 drains, put it in a glass dish and store in the refrigerator.

Greek yogurt can also be prepared using ordinary household yogurt makers. 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 milk from heat and let cool to room temperature.
3. Pour in the fermented milk and mix well.
4. Wash the cups under running water without using detergent for dishes and wipe them dry.
5. Pour milk mixed with sourdough into clean cups and place them in a yogurt maker.
6. Turn on the yogurt maker and set the cooking time. It should be at least 6 hours.
7. When the yogurt becomes thick, unplug the yogurt maker and let it brew 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 not able to harm human health. Its taste will be remembered after the first use, and the desire to eat it again will never leave you. And if so many already know about the taste of this fermented milk product, then only a few facts are known:

1. Greek yogurt contains very little sugar, which makes it possible even for those people who suffer from diabetes mellitus of the first, second and third types.
2. The protein content in the product exceeds the amount of this substance in ordinary yogurt, which allows you to include it in a diet whose main goal is weight loss.
3. The date of first preparation of Greek yogurt is unknown. Only the fact is known that its history originates in the Neolithic era.
4. Greek yogurt entered the territory of modern Europe only in the 16th century.
5. Greek yogurt helped cure King Francis I of France from a serious intestinal disease.
6. This product has the greatest distribution in Turkey and Greece.
7. Translated from the Turkish language, the name of this sour-milk product means “heavy milk”.
8. Greek yogurt can be used as a component of home-made cosmetics, the purpose of which is to improve the appearance of skin and hair.
9. This yogurt is allowed even to people who do not tolerate lactose, since during its preparation the amount of this substance is minimized.

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

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