Greek Yogurt: A Powerhouse for Protein, Gut Health, and vitamin B12
New York, NY – New research highlights Greek yogurt as a nutritional champion, offering a “complete” protein source, supporting intestinal health, and providing a significant boost of Vitamin B12. Experts recommend prioritizing whole-food protein sources like greek yogurt over powders and supplements.
According to Ethan Balk, a university teacher of clinical food at New York University, a “complete” protein contains all nine essential amino acids the body cannot produce on its own. While most people already consume sufficient protein, Angie Hasemann Bayliss, director of clinical food at UvA Health, emphasizes the benefits of obtaining it from food-rich sources like Greek yogurt.
Beyond protein, all yogurt – including Greek varieties – contains probiotics that bolster the intestinal microbiome. Observational studies suggest a correlation between regular yogurt consumption (at least twice weekly) and a reduced risk of certain types of colon cancer, aligning with broader research on fermented foods and cancer prevention, tho a direct cause-and-effect relationship hasn’t been proven.
A 150-gram serving of lean Greek yogurt delivers just over one microgram of Vitamin B12, nearly half of the 2.4 micrograms adults should aim for daily, according to the National Institutes of Health. Mrs. Bayliss explains Vitamin B12 is crucial for red blood cell formation, energy maintenance, and optimal nervous system function.
Though, experts caution consumers to be mindful of added sugars and artificial ingredients in flavored yogurts, perhaps classifying them as “ultraworked foods.” Candace pumper, a dietician at the Wexner Medical Center of Ohio State University, advises choosing yogurts with less than 12 grams of added sugar per serving and minimal ingredients, or opting for plain varieties sweetened with natural options like honey or maple syrup.
To maximize the health benefits, nutritionists recommend pairing Greek yogurt with fiber-rich foods. The probiotics thrive on prebiotic fiber, found in fruits like berries, mangoes, and peaches, according to Mrs. Siu.
