10 Health Benefits of Greek Yogurt & 10 Nutritious Toppings That Make It More Enjoyable
10 Health Benefits of Greek Yogurt & 10 Nutritious Toppings That Make It More Enjoyable
Why This Creamy Superfood Deserves a Spot in Your Fridge
Creamy, tangy, and packed with protein, it's no surprise that Greek yogurt is a go-to breakfast and midday snack for many. But just how healthy is it, and what can you add if you're not a fan of eating it plain? Don't worry: we've got you covered. Here are 10 reasons to eat more Greek yogurt and 10 nutritious toppings—from berries to dark chocolate shavings—that'll make your bowl more enjoyable.
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1. Excellent Source of Protein
Strained of whey, the key thing that sets apart Greek yogurt from regular yogurt is its consistency—and its signature sour flavor. But the other benefit of Greek yogurt is that it's higher in protein than regular varieties; some research even suggests that it has up to four times the amount of protein as regular yogurt.
2. May Help Regulate Metabolism
Greek yogurt is also an excellent source of iodine, a mineral that the body needs for proper thyroid function, metabolism, and development, especially in fetuses and infants. A one-cup serving can provide as much as 80% of the daily requirement, which can help support the body in all these areas.
3. Supports a Healthy Gut
Not only can Greek yogurt help regulate metabolism, but it can also support a healthy gut. As a fermented food, it's loaded with beneficial bacteria (probiotics) that can balance out the gut microbiome by increasing the good kind and fighting off the bad, resulting in a healthier digestive system.
4. Boosts Immunity
Probiotic-rich food can also boost your immune system, helping you to fight off the flu season. How? It does so by increasing the number of immune cells produced in the body, strengthening the gut lining, and preventing the growth of harmful bacterial strains. So, if you want to kick out the cold, you might want to eat more Greek yogurt.
5. Rich in Vitamin B12
Greek yogurt is high in vitamin B12, an essential nutrient the body needs for producing healthy red blood cells. Your body can't make vitamin B12 naturally, so it needs to consume foods that do have it. Though it's often found in meat and fish, dairy products, like Greek yogurt, are a vegetarian-friendly option.
6. May Support Bone Health
Because Greek yogurt is a good source of magnesium, phosphorus, and calcium—minerals that are essential for bone health—eating more of it can strengthen the density of your bones. It's especially helpful for aging bodies, since we naturally lose bone mineral density as we get older.
7. May Lower the Risk of Diabetes
Unsweetened Greek yogurt can give you all the good without the bad, which makes it a good choice for those who are keeping a watchful eye on their blood sugar levels; research has shown evidence of this. As for whether it can directly lower the risk of diabetes, that part is still inconclusive. However, low-sugar or sugar-free varieties can still help prevent your blood sugar levels from spiking.
8. Helps Build Muscle
Since Greek yogurt is packed with protein, it can help build and maintain muscle when eaten regularly. Plus, it even makes a great post-workout recovery snack, given that its protein content can aid in repairing your muscles, too, especially if you're doing resistance training.
9. Supports a Healthy Body Weight
Another benefit of eating protein-rich foods is that they'll keep you fuller for longer. That means you'll be less likely to reach for other snacks—which are typically unhealthy—to munch on throughout the day to satisfy your cravings. In the long run, this might help promote weight loss and support a healthy body weight.
10. May Boost Mood
Believe it or not, fermented foods may even boost your mood and help prevent depression and anxiety. Studies have shown that probiotic-rich food plays an important role in the gut-brain relationship, where a healthier gut results in a high production of feel-good hormones, like serotonin and dopamine. So, the next time you feel the blues, it might be worth eating some Greek yogurt.
Yet, even with all the benefits that Greek yogurt brings, what if you can't get used to its sour taste? Don't worry—we've got some toppings that may help boost its flavor.
1. Berries
The classic yogurt topping you're probably familiar with already is berries. Whether it's blueberries, raspberries, or strawberries, the natural sweetness of these fruits will help mask the acidity of Greek yogurt, and add a further benefit—antioxidants.
2. Honey
If you need a touch of sweetness to balance out the tang of your Greek yogurt, you can also add a drizzle of natural syrup, like honey. For something with a little more variety, don't be afraid to branch out and try different flavors, like clover or orange blossom honey.
3. Granola
Looking for some crunch and substance? Granola is a delicious and popular pairing choice with Greek yogurt. Just make sure to choose a mix that's low in sugar and contains plenty of nutritious ingredients that are high in protein and fiber.
4. Nut Butter
If you've never tried it before, it might sound odd, but just as nut butter can enhance the flavor of your oatmeal, it can add creaminess to your Greek yogurt. Plus, nut butters are rich in healthy fats and protein, which give your bowl an extra boost.
5. Bananas
Not a fan of berries or just don't have them handy? Bananas can also do the trick. Just slice one up to top your Greek yogurt, and enjoy the natural sweetness and richness each bite brings. Plus, being potassium-rich, bananas not only taste great, but also help support proper body function.
6. Nuts
Whether it's almonds, walnuts, or pistachios, nuts will add a nice, satisfying crunch to your Greek yogurt. Plus, being rich in healthy fats and protein, you'll probably want to do more than just a generous handful.
7. Chia Seeds or Flax Seeds
Chia seeds are another excellent protein choice to add to your bowl; they'll help make your yogurt even thicker and more pudding-like, if you're craving chia seed pudding. For the protein and fiber without the chewy consistency, sprinkle ground flax seeds instead.
8. Cinnamon or Nutmeg
Need to balance out the tartness of your Greek yogurt even more? Just dust some cinnamon or nutmeg to give your bowl a delicious hint of spice. They're best paired with a drizzle of honey, but they can enhance flavor on their own, too, if you're opting to go sugar-free.
9. Coconut Flakes
Who doesn't love coconut flakes? With Greek yogurt, they give a chewy, slightly flaky texture—and a tropical twist. Just make sure to check labels before buying; you'll want to reach for one that's low in sugar, so that it gives you the flavor without the bad stuff.
10. Dark Chocolate Shavings
If you're looking to make your bowl a little more like dessert, then dark chocolate shavings might be your new best friend. Bittersweet yet no less decadent, you'll be surprised by just how well cocoa pairs with the tang of Greek yogurt.
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