Just eight years ago, in 2008, Greek yogurt made up 4 percent of the U.S. yogurt market — a mere spoonful. Today, Greek yogurt’s share of the market is more like a shovelful. In 2014, Greek yogurt claimed 52 percent of the U.S. yogurt market.
Americans now are gung-ho for Greek yogurt, although research firm Packaged Facts says sales growth “has slowed considerably.” Still, we’re in the midst of a crave-worthy craze.
But how much do you really know about what, according to Dr. Sonali Ruder, co-author of “The Greek Yogurt Diet” and an emergency medicine physician in Fort Lauderdale, Florida, is “the diet food of this generation”? Here are eight food-for-thought facts about Greek yogurt.
1. Greek yogurt is a superfood.
Certified health coach Isadora Baum, founder of Live For You Now Coaching, says Greek yogurt is packed with protein (about 15 to 20 grams per 6-ounce serving), low in carbohydrates (5 to 8 grams per 6-ounce serving) and high in calcium.
Greek yogurt provides about twice as much protein as regular yogurt and about half as many carbs, yet not quite as much calcium. A 6-ounce serving of plain nonfat Greek yogurt offers close to 190 milligrams of calcium, compared with about 200 to 250 milligrams for the same serving of plain nonfat traditional yogurt.
“Greek yogurt’s rich protein content keeps you full for hours,” Baum says. “It makes for a great option at any time of the day, whether paired with fresh berries and almonds for breakfast, substituted for mayonnaise in a sandwich at lunch, or frozen with a drizzle of honey and dark chocolate chips for dessert.”
2. Greek yogurt is good for your gut.
Greek yogurt is teeming with gut-loving probiotics.
“Probiotics are live bacteria that are present in certain foods, like Greek yogurt, that help enhance the body’s digestive system by improving the gut flora,” says registered dietitian Elizabeth Ann Shaw, a wellness, nutrition and food allergen consultant. “By increasing your intake of probiotic-rich foods, you’ll maintain a proper balance of good bacteria in your body, which helps with bowel regulation, immunity and other conditions.”
3. Greek yogurt might ward off high blood pressure.
A study financed by the National Dairy Council found that women who ate at least five servings of yogurt each week enjoyed a lower risk of developing high blood pressure than women who rarely ate yogurt.
“No one food is a magic bullet, but adding yogurt to an otherwise healthy diet seems to help reduce the long-term risk of high blood pressure in women,” Justin Buendia, lead author of the study and a Ph.D. candidate at Boston University’s School of Medicine, says in a news release from the American Heart Association.
The study didn’t differentiate between Greek and regular yogurt, so it’s unclear which variety might work better in decreasing the risk of high blood pressure in women. High blood pressure is a major risk factor for heart disease and stroke.
4. Greek yogurt is versatile.
Greek yogurt can satisfy both sweet and savory tastes, Baum says. You can pair it with blueberries, honey and coconut for a sweet fix, she says, or with olive oil, pistachios, garlic and a whole-wheat pita for a savory note.
5. Greek yogurt is a dairy product.
Baum warns that Greek yogurt might not be so tummy-friendly for people who don’t tolerate dairy very well.
Although the straining process removes most of the whey and lactose, “Greek yogurt is still considered a dairy product and can cause discomfort in those who experience a sensitivity,” she says.
However, the Academy of Nutrition and Dietetics points out that both Greek yogurt and regular yogurt contain less lactose than milk and ice cream. For lactose-intolerant people, the group suggests eating yogurt with other foods and in smaller amounts.
6. Greek yogurt is a high-fat substitute.
The creamy texture of Greek yogurt makes it a palette-pleasing replacement for higher-fat ingredients like regular sour cream, heavy cream, mayonnaise and cream cheese, according to registered dietitian nutritionist Zhiping Yu, assistant professor of nutrition and dietetics at the University of North Florida.
7. Greek yogurt is a protein alternative in some schools.
Move over, cafeteria hamburgers. In 2015, Greek yogurt maker Chobani said the U.S. Department of Agriculture had approved its bid to supply natural, non-GMO yogurt to K-12 public schools in 10 states: Arizona, California, Connecticut, Idaho, Iowa, Missouri, New York, North Carolina, Vermont and Washington.
8. Greek yogurt can be too sugary.
Baum cautions that flavored Greek yogurts — like blueberry and strawberry — can contain more than 18 grams of sugar per serving.
“This large quantity of sugar and carbohydrates can turn a healthy snack into a candy bar,” she says. “Stick to plain Greek yogurt, and add your own fresh fruit that is naturally sweetened.”
Makenzie Marzluff, a certified holistic nutritionist and personal trainer, agrees with that advice. When choosing a Greek yogurt, she says, “go organic, full-fat and unsweetened wherever possible.”