What Are the Health Benefits of Greek Yogurt?
There are plenty of reasons to make the strained yogurt a staple in your diet.
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Eating Greek yogurt regularly can provide a wide range of health benefits. Because this yogurt is strained, it contains less sugar, fewer carbs, more protein and less lactose compared to unstrained, traditional yogurt. This also results in a thicker, creamier and richer flavor. From helping to support your body’s nutrient needs, to reducing the risk of type 2 diabetes and cardiovascular disease to supporting gut health (thanks to its live, active cultures) and much more — there are lots of good reasons to include this staple in your healthy eating plan.
Helps Meet Nutrient Needs
Greek yogurt is an excellent source of protein and a good source of calcium. It also provides nutrients like vitamin A, vitamin B12, potassium, iodine and phosphorus. Both calcium and phosphorus are identified as nutrients that are under consumed by Americans and including Greek yogurt in your diet can help fill those nutrient gaps.
Can Help Reduce the Risk of Type 2 Diabetes
In 2024, the U.S. Food and Drug Administration (FDA) announced the first qualified health claim for yogurt, recognizing a potential link between this dairy aisle staple and a reduced risk of type 2 diabetes. The claim is backed up by 12 large cohort studies with over 400,000 individuals where the evidence suggests that having yogurt as part of the typical American diet could have a benefit to public health. According to the FDA, the minimum amount of yogurt to consume per week is two cups which is equivalent to three servings.
Can Help Support Gut Health
Greek yogurt is made with live bacterial cultures which help support good bacteria in your gut. To make sure you’re getting the live, active cultures check for the phrase “live and active cultures” on the label or check the list of ingredients for specific active cultures like L. bulgaricus, S. thermophilus and Bifidobacterium.
May Help Reduce the Risk of Cardiovascular Disease
Eating yogurt regularly may help reduce the risk of cardiovascular disease including stroke, coronary artery disease and heart failure. A meta-analysis found that eating at least seven ounces of yogurt per day was linked to a decreased risk of cardiovascular disease compared to eating less yogurt.
May Help Reduce Inflammation
Eating yogurt may help lower markers of inflammation, which is what research looks at to determine if something is anti-inflammatory. One published study found that in healthy pre-menopausal women eating 1.5 servings of low-fat yogurt every day for nine weeks had reduced markers of chronic inflammation compared to women eating a yogurt (non-dairy) alternative. Although some say that eating yogurt can increase inflammation, several randomized control trials found that including yogurt did not increases levels of biomarkers of inflammation.
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Can Help with Lactose Intolerance
The dietary guidelines recommend that people with lactose intolerance keep dairy foods in their diet, mainly due to its nutrient density. However, those with lactose intolerance may avoid or decrease how much milk and dairy foods they eat. The live cultures in Greek yogurt can make it easier for people with lactose intolerance to tolerate. Greek yogurt in particular is strained after being cultured which typically results in less lactose, more protein and less calcium compared to unstrained or traditional yogurt. You can also opt for lactose-free Greek yogurt.
Can Help Support Bone Health
As you age, your bones lose calcium and other minerals faster. The result is less dense and more porous bones, making them more vulnerable to breaks. Over time, low bone density can lead to a condition known as osteoporosis – brittle or breakable bones. Greek yogurt provides nutrients like calcium, magnesium, phosphorus, potassium and protein, which work together to protect bones.
Helps Preserve Muscle Mass and Strength
Sarcopenia is the loss of muscle mass and strength that happens as you age, which can lead to poor health. Research shows that eating the recommended amount of dairy foods, including yogurt throughout older adulthood (ages 50 and up) can help reduce the risk of sarcopenia and frailty by supporting muscle mass and strength.
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