Greek Yogurt: 10 Health Benefits and Preparation

If you have never come across Greek yogurt before, am sure you would be wondering if it is the regular yogurt that you purchase at your local store. But there is a lot that you are yet to know about Greek yogurt. In this article, you will find out how Greek yogurt is prepared as well as the amazing health benefits of Greek yogurt.

Greek yogurt can also be referred to as sack yogurt, strained yogurt, and yogurt cheese. It originates from the Greece and middle east.

It is always white with a creamy and thick texture. It is less sweet due to its low sugar content.
Greek yogurt is endowed with nutrients like vitamin B2, vitamin B5, vitamin B6, vitamin B12, calcium, protein, fat, selenium, zinc, and phosphorus.

10 Health Benefits of Greek Yogurt in Nigeria You Should know

Greek Yogurt: 10 Health Benefits and Preparation

Blood Pressure

Although this varies with an individual’s body physiology. Research has proven that probiotics in fermented milk tend to reduce blood pressure. Intake of Greek yogurt which is made of fermented can help reduce blood pressure.
Greek yogurt is very rich in potassium. It contains about six hundred milligrams of potassium in eight-ounce yogurt which antagonizes the effects of sodium in the blood thereby reducing blood pressure.

Prevent Diabetes Mellitus

Greek yogurt contains a lower amount of sugar when compared to the other types of yogurt. This helps to reduce the risk of coming down with diabetes especially type two diabetes. A study conducted in 2014 also supports the intake of yogurt to be a means of reducing blood sugar.

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Rich Source of Protein

Intake of Greek yogurt will increases protein in the body as it contains about twenty grams of protein. Protein is one of the essential nutrients needed in the body for growth. It helps in the growth of the muscle and tissue repair. It is needed in adults to enhance their health.

Enriched With Vitamin

Consumption of yogurt will surely prevent nutrient deficiency. Greek yogurt is very rich in vitamin B12  which enhances the function of the nervous system and red blood cells. Sixty percent of vitamins needed can be derived from Greek yogurt as there is about 1.4 microgram of vitamins in an eight-ounce serving of yogurt. It is also a good source of phosphorus, iodine, pantothenic acid, zinc, riboflavin, and potassium.

Prevents Periodontal Disease 

It reduces the chance of developing periodontal sides. Even though it has a low sugar content it prevents cavities and doesn’t erode the tooth enamel. The lactic acid content tends to strengthen the gums. If you have healthy teeth nothing can stop you from smiling and this will continue to make you happy.

Probiotics Enhance The Gut Health

Without a live and active culture, there is no Greek yogurt. You will notice that the type of yogurt needed to produce this yogurt has a specific property that differentiates it from the normal one. They contain probiotics which are the good bacteria in the digestive tract. They eliminate harmful bacteria that cause infection. It prevents constipation and diarrhea.

Strong Bones and Muscles

This depends on the variety you purchase. They don’t have the same quantity of nutrients. The level of calcium in Greek yogurt varies with brand. Some companies also add vitamin D which enhances the absorption of calcium in the body.

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Source of Iodine

It also provides an excellent source of iodine which strengthens the function of the thyroid gland.  The thyroid gland is important in the body as it promotes growth and recovery as well as the body’s metabolism. The deficiency of iodine in the body can be detrimental which is why the intake of iodine-containing food is important in the body. An example of such is Greek yogurt. It supplies the body with iodine when consumed.

Weight Loss

This is one of the most employed methods of reducing belly fat. By taking it on a daily, you will surely lose some weight. The more you take, the more you are likely to lose weight. The calcium in Greek yogurt helps to pump cortisol out of fat cells. It is also a rich source of amino acids which can also flush out the body fat.

It Boosts The Body’s Immunity

Probiotics in Greek yogurt trigger the T cells and other antibodies to defend the body against any invading organism. It is very good for patients suffering from an allergy.

Preparation of Greek Yogurt in Nigeria

To prepare Greek yogurt is so simple as it requires few ingredients

Greek Yogurt Recipe

1. Yoghurt

2. Milk


1. For a small-sized yogurt, about seven sachets of milk are required. Fill in your heat-free container with powdered milk.

2. Mix with water in a ratio of 2:1

3. Heat the milk at a temperature of 170 to 180 degrees Fahrenheit.

4. This can either be done using a microwave oven or a pot. Ensure that you are not boiling the milk. The heating shouldn’t be more than twenty minutes.

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5. If the milk gets boiled you might not achieve a smooth texture of the yogurt then wait till the milk cool down.

6. Add a teaspoonful of yogurt starter(containing bacteria culture) to the milk and mix.

7. Transfer it into a fresh, clean, unflavoured airtight container.

8. Close the container and incubate for about six to ten hours. Then your Greek yogurt is ready.

9. You need to make the yogurt thicker by straining for about two to three hours to extract the remaining water from the yogurt.

10. The most common method of straining Greek yogurt is by using a cheesecloth.

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Apart from all the health benefits of Greek yogurt, there are lots of ways to include it in your food. It can be taken as snacks or smoothies. It can also be dressed with different types of fruit depending on your taste. If you are not pleased with the homemade type you can always get it at grocery stores in Nigeria.

To get a healthy and nutritious yogurt you need to watch out for the calories, saturated fat, sugar, vitamins, and fat.


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