Greek Yogurt Properties, Benefits and Contraindications

Yogurt is a particularly beneficial food for your body and you probably already know it, but there is a variety that is even more beneficial from multiple points of view. Have you ever heard of Greek yogurt? It is a type of yogurt known for its denser and creamier consistency given by the particular processing with which it is obtained (also responsible for the high protein content of the product) and a less sweet flavor than classic yogurt, since it contains less sugar.

Contrary to what its name suggests, it is not a food invented in Greece, it actually originated in the Balkans and in particular in Bulgaria, but over time it took on this name because it became an integral part of Greek cuisine. This is because Greek yogurt is particularly versatile: it lends itself very well to sweet recipes but, since the whey is removed during processing, it is much less sweet than classic yogurt, which is why it is also widely used in various savory recipes. Let's discover together all the characteristics and properties of this ingredient with an interesting nutritional profile, and also its very few contraindications).

Plain Yogurt and Greek Yogurt: The Differences

The first differences that catch the eye between classic plain yogurt and Greek yogurt are two: density and flavor. Both are due to a difference in processing: plain yogurt, in fact, normally undergoes only two filtration processes while Greek yogurt goes through three filtrations. It is no coincidence that Greek yogurt is also called “strained” precisely because of this third additional process, straining, through which the whey is completely eliminated and all excess liquids are removed. This gives Greek yogurt its characteristic dense consistency, unlike classic plain yogurt which is more liquid precisely because it retains the whey, but it also changes the product in terms of nutrients inside.

By eliminating the whey, in fact, the amount of sugars in the product is also significantly reduced, which therefore remains with a higher concentration of proteins than traditional yogurt. On the other hand, plain yogurt, maintaining the whey, generally contains more calcium than Greek yogurt, while the two products are more or less equivalent in terms of the supply of other essential minerals. The different processing also affects the flavor: Greek yogurt has a more acidic flavor than plain yogurt, which is sweeter and more delicate, less pronounced.

Does this mean that one yogurt is better than the other? Not necessarily, it depends as always on your personal needs: usually Greek yogurt is preferable if you practice intensive sports or to regulate your weight, precisely because of its high protein concentration, or to be used in cooking because of its lower sweetness. Plain yogurt, on the other hand, is preferred for direct consumption and to be combined with fruit and cereals, although it also finds a wide use as an ingredient in recipes, especially sweet ones (but not only).

All of Greek Yogurt's Properties

Greek yogurt has a very interesting nutritional profile, which is why there are many scientific studies dedicated to its composition and the effects it has on the body. As we have already highlighted, it is composed of a good quantity of proteins, present in a higher percentage than classic white yogurt, but there are also more fats inside it, resulting in it being a more caloric product (it contains about 9 Kcal per gram). Precisely for this reason it is also offered in a "low fat" version with 0% fat, even if it is less tasty than full fat Greek yogurt or 2% fat Greek yogurt (halfway between the two). Compared to classic yogurt, therefore, it is more energetic but also lower in carbohydrates and sugars. Given all these nutritional properties, what is Greek yogurt good for?

Excellent Source of Protein

We have repeated it several times, but this is one of the most appreciated aspects of Greek yogurt: it is a product very rich in bioavailable proteins, that is, ready to consume for the maintenance of lean body mass. For this reason, it is ideal for those who practice a lot of sports: to maintain or increase muscle mass but it is also useful for repairing tired protein muscle structures after training, since it contains a series of branched amino acids (isoleucine, leucine and valine) taken up directly by the muscles to regain strength.

It Has a Strong Satiating Effect

Greek yogurt is particularly loved by those who care about a healthy diet and is suitable for those following a diet aimed at weight control or weight loss. How is this possible, if in reality it has more fat than classic yogurt? It is because the high concentration of the amino acid leucine, combined with the richness of fats and proteins, increases the feeling of satiety thus reducing the need to have constant snacks. Measured in the right quantity, therefore, Greek yogurt is also excellent within diet regimes.

Stimulates the Balance of Intestinal Flora

Greek yogurt is particularly rich in lactic ferments, that is, those living and active microorganisms capable of exerting a positive effect on the health of the organism. It is a characteristic that is already present in traditional white yogurt but that is even more pronounced in Greek yogurt, which contributes even more to the balance of the intestinal flora, facilitates the absorption of vitamins and minerals in the organism, rebalances the metabolism and also reduces abdominal swelling.

Contains Little Sugar and Little Lactose

Thanks to the triple filtering process, Greek yogurt has a very low amount of sugar and consequently also a low presence of lactose, which is largely removed during the final filtering. This often makes it a good option for those who are lactose intolerant, but in reality it should still be consumed with caution: not all Greek yogurts are created equal and, just as the amount of fat varies, the amount of lactose varies too. The possibility of consuming Greek yogurt, therefore, depends on the type of product (just read the label carefully to make sure of its components) and above all on the severity of the intolerance you suffer from (it is better to consult your doctor to avoid risks).

Supports Bones and Heart

In addition to protein, Greek yogurt is also a valuable source of calcium, an essential mineral for supporting healthy bones and teeth, as well as supporting cardiovascular and muscle health. Incorporating Greek yogurt into your diet can help you meet your daily calcium needs, maintain strong bone structure over time, and keep your heart healthy.

It's Good for Your Skin and Hair

Regularly consuming Greek yogurt is also a valid aid for your beauty routine, especially when it comes to skin health: it is a food rich in vitamins B2, B6 and B12 which, combined with probiotics, help eliminate dead cells, stress the skin less and give it a particular shine. Not only that: these vitamins and the protein component are a panacea for the well-being of the hair, which is why Greek yogurt very often appears as an ingredient in natural hair masks prepared at home, usually alone with two other "miraculous" products for your hair, honey and coconut oil.

Does Greek Yogurt Have Any Contraindications?

Despite its many benefits, Greek yogurt may have some contraindications that are important to know and take into account. Specifically:

• It may contain traces of lactose although it has less than other dairy products, so if you suffer from allergies or intolerances consult your doctor before consuming the product.
• It has a high fat content, so if you have problems with your fat intake or if you are following a diet aimed at weight loss, it is best to consult a doctor or nutritionist: you should not avoid Greek yogurt altogether, but consume it in limited quantities.
• It may contain added sugars, because there are many versions of Greek yogurt just like there are traditional plain yogurt, for example with added fruit, vanilla or other components. It is therefore important to read the label and choose options with low added sugar or the traditional version without added sugar. You can add fruit, cereals and other "sugar" components separately: they will be healthier and you will have control over the quantities to insert.
• Be careful if you have gastrointestinal problems or problems related to the intestine, perhaps digestive difficulties or pathologies such as gastroesophageal reflux or gastritis: in these cases, Greek yogurt could worsen the symptoms and trigger burning and irritation.