Plain or Greek yogurt? Choose the best for your diet
Yogurt is a food known to be rich in essential nutrients and contributes significantly to overall health. Yogurt is produced from the fermentation of milk and can provide several benefits, such as supporting intestinal flora and promoting bone health.
Due to its composition that includes protein, calcium, potassium and phosphorus, regular consumption of yogurt can facilitate digestion, help with weight control and improve bone health. Additionally, some varieties contain probiotics that play a crucial role in maintaining intestinal balance.
What types of yogurt are available?
There are several yogurt options on the market, each with specific characteristics. The most common types include:
- Natural: The least processed and made only with milk and dairy yeast.
- Greek: Denser and creamier due to the process that removes whey, with a high protein and fat content.
- Skyr: Of Icelandic origin, it is a version that uses a greater amount of milk, resulting in a thicker and lower fat yogurt.
In addition to these, there are full-fat, semi-skimmed and skimmed yogurts, which are offered with or without added probiotics, as well as variations that include sugar or sweeteners.
How can yogurt contribute to a balanced diet?
Including yogurt in your diet can be beneficial in several ways. Firstly, its proteins help prolong the feeling of satiety, helping to control appetite and, therefore, being a good option for those looking to lose weight.
As a rich source of calcium and phosphorus, yogurt is also crucial for bone health, helping to prevent conditions such as osteoporosis. In addition, its contribution to intestinal health can improve the absorption of nutrients and even positively impact mental health, thanks to the presence of probiotics that can affect the production of neurotransmitters.
How to make natural yogurt at home?
Preparing natural yogurt at home is a simple and economical way to guarantee a healthy and fresh product. Watch the step by step:
- Preheat the oven to 150°C for 15 minutes and turn it off.
- Heat 1 liter of whole cow’s milk until it foams, without boiling.
- Let the milk cool until you can dip your finger in it for 10 seconds without discomfort.
- Transfer the milk to a glass bowl, add 170g of natural yogurt and mix lightly.
- Cover the bowl with plastic wrap and a thick cloth and place in the oven for 8 to 12 hours.
After this time, refrigerate for 2 hours before consuming. Homemade yogurt can be kept in the refrigerator for up to a week.
How to incorporate yogurt into daily meals?
Yogurt is extremely versatile and can be consumed alone or accompanied by fruits and cereals during breakfast or snack. In addition, it can be used to prepare sauces, as a base for cakes and breads, or in vitamins and smoothies.
Although there is no specific recommended daily amount, a balanced diet can include 2 to 3 servings of dairy, which is equivalent to about 400 to 600g of drink.
