Greek yogurt: healthy or not?

Greek yogurt has a nice creamy flavor and gives you quickly feel full. But is it healthy?

In this article you read is what Greek yogurt, or a better choice than other yogurt varieties and learn exactly how to make Greek yogurt in a healthy way himself.

What is yogurt?

In the making of yoghurt, lactic acid bacteria added to raw, whole or skimmed milk. This process is called fermentation. The milk is therefore ‘coagulation (thickening) and acidify.

When fermentation milk sugar (lactose) into lactic acid healthy, whatever the (acidic) taste is reflected.

When be called fermented milk yogurt a certain number of bacteria per millimeter.

Greek yogurt and other yogurts

There are different types of yogurt. The quality also depends on the milk used raw, full or sparse. To see how Greek yogurt compares to other types of yogurt, I describe below all kinds briefly.

Greek yoghurt

Greek yogurt is thicker than regular (full) yogurt. In the production process, the moisture is sieved out of the yogurt. That gives Greek yogurt its characteristic creamy texture.

Greek yogurt is somewhat similar to the traditional Dutch curd. The fat in Greek yogurt ranges from 0 to 10%.

Greek yogurt is also very similar to Turkish yoghurt. They are made in a similar way. Greek yogurt is slightly fatter and tastes a little sweeter.

full yoghurt

Full yoghurt is made from full-cream milk and lactic acid bacteria. It has a fat percentage of approximately 3%. At full yogurt we discern set yoghurt and stirred yoghurt.

Stand Yoghurt is heated in the manufacturing process more than stirred yoghurt, a result of which the structure is stronger.

Stirred yoghurt is stirred smooth thereby before it enters the packaging and is more liquid.

Skimmed and semi-skimmed yoghurt

Low-fat yogurt coming from skimmed milk, which contains little milk fat. The fat percentage of fat yogurt is up 0.5%.

But as you know – when my other articles you read – the amount of fat in a product does not determine whether you lose weight or it arrives.

Fats have a negative name but rather are (often) very healthy. These are the carbohydrates that are quickly converted into body fat. Here you can read more about it.


Originally kefir from the Caucasus. It looks like thin yoghurt, but is much richer in yeast cells. Kefir is easily digestible by the presence of lactase.

Drinking Yoghurt

Drink Yogurt is thin yogurt with added sweetener and usually potent.

The added ingredients make yogurt drink is not healthy and good ingredients are largely lost.

Lactose intolerance and yoghurt

People with cow’s milk intolerance (lactose intolerance) or cow’s milk allergy may be better not a dairy product take it to them. Do you suffer from these bad then you can digest the lactose (milk sugar).

It can cause symptoms such as abdominal pain, cramps, nausea, irritated mucous membranes, a hidden feeling and diarrhea.

Because yoghurt is fermented, is a part of the milk sugars broken down and converted into lactic acid. In the acidic environment have other bacteria, molds and yeasts are less likely to develop.

Depending on the degree of intolerance or allergy yogurt as a dairy source so the least bad form. [8]

Raw milk as a basis

Raw or organic milk is the best basis for healthy Greek yogurt. Regular milk has been pasteurized (heated to 72 ° C) or sterilized (above 100 degrees).

This heating has the advantage that is possible to eliminate harmful bacteria. The big disadvantage is that many healthy vitamins and important enzymes also lost.

In raw (organic) milk remain healthy vitamins and enzymes important it intact.

Because original Greek yogurt from raw (organic) milk is made, I advise pregnant women to look closely at the label.

Nutritional value of Greek yogurt

Greek yogurt contains a variety of healthy ingredients. This structure, in terms of solid yogurt is rich in vitamins A, B2, B12, the minerals potassium, calcium, magnesium, and phosphate, and proteins.

Nutritional value (per 100 grams of whole Greek yogurt)

86 kcal

Proteins 4,8 gr

Fat 10.5 g *

Saturated Fat 6.9 g

Calcium 0.1 gr

* Depending on which Greek yoghurt (lean, half or fat) the fat varies between 0 and 10%

Greek or regular yogurt?

Greek yogurt contains up to twice as many proteins (proteins) as regular yogurt. Research has shown that casein protein, 80% of the total protein in Greek yogurt contains all nine essential amino acids.

These essential amino acids are not produced by the body and must be obtained through diet. With Greek yogurt you get all nine within. [1, 2]

In the manufacturing Greek yogurt is stripped of weivloeistof where lactose and sugars in it.

As a result, the carbohydrate content is less, and it offers advantages in weight loss. The amount of sodium is low in Greek yogurt.

Health benefits of Greek yogurt

 Greek yogurt is excellent for health. Where you can choose more or less fat varieties.

Below I describe the six main health benefits of Greek yogurt.

against osteoporosis

Greek yogurt works well against osteoporosis; a condition that occurs mainly in older people. That’s because it is rich in calcium, which is the most important nutrient for your bones. This makes Greek yogurt also ideal for people who can not tolerate milk, but want to take a dairy product for added calcium.

Good for digestion

The digestive system is relieved by Greek yogurt. The good bacteria in yogurt, probiotic microorganisms have a very beneficial effect on the metabolism. They stimulate the intestinal flora and promote bowel movements and that contributes to a better immune system.

Probiotics also help well against irritable bowel syndrome and digestive diseases such as Crohn’s disease and other inflammatory bowel diseases. [3,4]

Healthy meat substitute

Greek yogurt is a very interesting product for vegetarians because it is rich in proteins, or proteins. Even richer than regular yogurt.

Proteins are mainly found in meat, eggs and poultry. Yoghurt which compensates for lack of protein for a portion.

As an additional advantage, the proteins have a beneficial effect on blood pressure. [5]

Provides essential nutrients

The casein and whey proteins contain all nine essential amino acids needed by the human body.

Amino acids are the building blocks of all life on earth. The body does not own these substances. It is therefore entirely dependent on good nutrition. Greek yogurt thus makes an important contribution to the intake of these essential nutrients. [6]

Better for the kidneys

Greek yogurt is better for the kidneys because it contains significantly less sodium than regular yogurt.

Kidneys purify the body. Among other salt is filtered out of the body by your kidneys. Too much salt can, however, lead to the less well functioning of these organs. [7]

Greek yogurt helps lose weight

Greek yogurt gives feel full longer so you can use it perfectly in a balanced diet to get slimmer. Also, that is because of the proteins.

And Greek yogurt is still a point better than plain yogurt if you want to lose weight. Because there is roughly half the carbohydrates. This has a beneficial effect on the body; carbohydrates are fattening. [7]

Please note that you eat natural Greek yogurt. Addition of sugars, in whatever form, negates a number of health benefits. 

So you can make Greek yogurt

 There is excellent Greek yogurt sales. Think for example of Greek yogurt Demeter, Total or Pure North. The best Greek yogurt is fresh (raw) milk.

But you can make it yourself. With or without special yogurt machine.


  • 1 liter of milk (for example raw, organic milk *)
  • Pinch of salt (promotes leaching and disappears with the process)
  • 2 tablespoons (full) yogurt with live bacteria (alternative is a freeze-dried yoghurt culture bag)

* The use of raw milk does not harm healthy people. Pregnant women can better use pasteurized milk!

Heat the milk into a pan to a maximum of 45 degrees. Heat the yogurt bacteria gently and upload it, stirring with whisk or hand blender to.

You can optionally add another 20 to 30 grams of milk powder. Do this only if your base is skim milk.

Place the lid on the pan and wrap with a warm blanket or cloth.

Put the pan away in a quiet place. Let him stand 8 to 20 hours. The longer he is the thicker the yogurt.

Put the yogurt in a cheesecloth and drain.

Keep a few tablespoons homemade yogurt aside for another time.

Jaspers advice

In summary, Greek yogurt is not only tasty but also very healthy. If you’re not lactose (cow’s milk) intolerance have Greek yogurt is made of preferably raw milk, an excellent food that can be used in various ways.

Moreover, as described above, easy to make yourself.

Yoghurt from the grocery store does not come from raw milk. The pasteurization process lost its essential ingredients.

Plain yogurt is the same reason better than low-fat yogurt.

For many of us raises dairy opposite reaction. Some people swear by a bowl of yogurt per day. Others sleep worse if they ate the previous day but a few spoonfuls of yogurt.

Test it for yourself and draw your own conclusions.

For example, eat yogurt daily for two weeks, then two weeks at all. Find out if you feel better.

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