You must already know
the Benefits of Yogurt for Health. Yogurt is one of the common intake consumed to get healthy for the body. Why? Because yogurt is known to have the active bacteria needed by the body and low in calories. So that makes it an excellent menu for your breakfast. There are several types of yogurt that you may know, for example:
- Yogurt Dahi – from Indian subcontinent known for its unique taste.
- Yogurt Dadiah or Dadih – Traditional yogurt from West Sumatra made from buffalo milk. This yogurt is fermented in a bamboo tube.
- Yogurt Labneh (Greek) or Labaneh – yogurt that has been compacted and comes from Lebanon.
What is Greek yogurt?
The labneh yogurt we will discuss in detail has another name, greek yogurt. Greek yogurt is known to have some more benefits when compared with another yogurt. Greek yogurt is a yogurt that passes through three filtering processes to reduce its water content, resulting in a thicker texture, between yogurt and cheese. Greek yogurt has a distinctive sour taste like any other yogurt. Greek yogurt can be a healthier butter alternative.
How is the process of making greek yogurt?
The process of making Greek yogurt has the same early stages process when making ordinary yogurt. However, the advantage is that after becoming a yogurt, this yogurt is then filtered again so that the whey (liquid) removed so as to produce a texture that is thicker than another yogurt.
To make greek yogurt, yogurt is usually put into gauze and hung for several hours. Then, underneath there is a pan to collect the drop of whey liquid. The next step is to put everything in the refrigerator and leave it for a few hours.
Is that true that Greek yogurt better than another yogurt?
According to US News, greek yogurt is superior to another yogurt in the content of sodium, sugar (carbohydrate), and protein. However, ordinary yogurt has advantages in saturated fat, cholesterol, and calcium content.
Greek yogurt has a dense, slippy but soft texture, making it easy to stick together with salads or smeared on bread. In addition, plain Greek yogurt can also be applied to the face as a mask.
The advantages greek yogurt than other yogurt are:
- Protein
Greek yogurt has a higher protein content than another yogurt, which helps improve body health. 6 ounces of Greek yogurt contain 15-20 g protein. This amount makes Greek yogurt helps you do not feel hungry faster. However, ordinary yogurt only produces 9 grams of protein, which makes you hungry faster.
- Carbohydrate
Greek yogurt is one of the healthy food for you who run low carbohydrate diets. Sugar content in the Greek yogurt is lower than ordinary yogurt. Even so, greek yogurt still has high levels of vitamins and minerals. Greek yogurt does not contain some milk and lactose sugars, making it safe for those of you who have lactose intolerance.
- Sodium
One serving of greek yogurt on average contains 50 milligrams of sodium, which is only about half of the amount in ordinary yogurt. This low sodium content is good for the body, because if too much can increase blood pressure and increase the risk of other heart problems.
What are the nutritional contents of greek yogurt?
Here is the nutritional content of Greek yogurt per 100 g:
- Calories (kcal) 58
- Fat 0.4 g
- Saturated fat 0.1 g
- Polyunsaturated fats 0 g
- Monounsaturated fats 0.1 g
- Cholesterol 5 mg
- Sodium 36 mg
- Potassium 141 mg
- Carbohydrate 3.6 g
- Sugar 3.2 g
- Protein 10 g
- Vitamin A 4 IU
- Calcium 110 mg
- Iron 0.1 mg
- Vitamin B6 0.1 mg
- Vitamin B12 0.8 μg
- Magnesium 11 mg
That’s some information about greek yogurt. Are you tempted to feel the benefits of greek yogurt? Consuming yogurt at certain times brings each benefit. Consuming yogurt at breakfast certainly brings benefits to your digestive system. According to research conducted by the dairy industry Glico, eating yogurt after breakfast can help your bowel process faster than people who eat yogurt after dinner. So, for those of you who have constipation problem try to eat yogurt in the morning after breakfast. So, what are the health benefits of Greek yogurt for breakfast?
- Smooth the digestive system
Like another yoghurt, Greek yogurt also has benefits in facilitating digestion. Consuming greek yogurt regularly can protect the intestine and digestive system from toxins and bad bacteria.
- Increases muscle growth
For you who like to get the Benefits of Exercise in the morning will get important benefits if you consume Greek yogurt in the morning before you doing sport. Greek yogurt contains protein which one of the benefits is to support muscle formation and strengthen the muscle. If you consume greek yogurt before exercise, your muscle formation can be built more easily.
As you can see in the list above, when compared to regular yogurt, 100 grams of greek yogurt contains 9 grams of protein. This means that Greek yogurt has the advantage to provide assistance in the process of building muscle mass and against the growth of fat.
- Benefit of vitamin B12
Greek yoghurt has a high vitamin B12 content that plays an important role in improving the nervous system and brain cells, such as those possessed by the Health Benefits of Yogurt for Toddlers. Consuming greek yogurt can also prevent illness or cognitive problems like depression and dementia.
- Maintaining Bowel Regularity
Greek yogurt contains probiotics that help move food through the intestines and increase bowel regularity. Because Greek yogurt is an easily digested food and the nutrients that owned by this yogurt help in the process of digesting food, making Greek yogurt as a healthy food that keeps bowel regularity and prevents problems such as constipation. Irregular bowel movements can leave toxins that can cause damage to the intestine and the whole body from time to time. So, making Greek yogurt as your breakfast menu is very important.
- Impact on your feelings
Consuming greek yogurt every day gives a boost to the good microbes in your intestines. The good microbes in your intestines can affect your mood and anxiety levels. It can help fight depression and improve your mood. In addition, greek yogurt has potassium that has a duty in helping to maintain electrical conductivity in the brain and nerve transmission. This yoghurt also has a role in helping to transport serotonin which is a neurotransmitter that encourages feelings of happiness. So, start your day with a happy feeling by consuming Greek yogurt in the morning.
- Good for diet
One of the health benefits of Greek yogurt for breakfast is because Greek yogurt can help you feel full longer. Although you consume Greek yogurt in small amounts in the morning, this still makes you feel full longer. This is great for those of you who are running a diet program, because it can suppress the desire to overeat and avoid you from the Health Risks of Obesity.
- Being a milk alternative
In general, people will like to get the Health Benefits of Drinking Milk Everyday at breakfast. However, for those of you who have lactose intolerance, Greek yogurt can replace the milk position in your breakfast menu. So, you can still get vitamins and energy to start your day.
- Good for heart
Greek yogurt is good for heart health. This is because Greek yogurt contains only a small amount of saturated fat, making it a healthy menu of breakfast that bring benefit to your heart. You definitely know saturated fat is very dangerous for heart health and can raise Health Risks of Cholesterol levels in the blood so that various deadly diseases can happen.
- Good for bone health
Greek yogurt is beneficial in strengthening bones. Greek yogurt contains more calcium than other yogurt. The Benefits of Calcium are to strengthen bones early on, and keep bone strength until you entering old age. So, taking greek yogurt regularly in the morning can keep you away from the problem of osteoporosis.
- Boost your metabolism
Humans need a small amount of iodine to keep their thyroids healthy, and you can find one of these important mineral resources in greek yogurt. The thyroid gland is very important because it helps regulate metabolism including the production of blood cells, nerve function, and your muscle function. In addition, eating foods rich in iodine, one of them is greek yogurt in your diet can help you lose weight.
How can you use greek yogurt as a breakfast menu?
To get the health benefits of greek yogurt for breakfast :
- You can mix your yogurt on fruit salad. Greek yogurt is a perfect match with fresh fruit salads like bananas, strawberries, papaya, blueberries, kiwi or other fruits to your taste. After that, add oats or muesli to your yogurt salad.
- To complement your bread, greek yogurt can be mixed with sliced parsley, garlic, and dill leaves to substitute for the jam on bread.
- You can also apply greek yogurt on carrots and other vegetables, or as yogurt for your vegetable salad.
Don’t just imagine it, do it by making Greek yogurt as your breakfast starting today!