Greek yogurt benefits revealed — how to choose healthiest one

It’s the cream of the crop.

Dietitians are sharing the health benefits of Greek yogurt and revealing how to select the most nutritious ones on the heels of a new report that says the global Greek yogurt market is expected to nearly double from $31.5 billion in 2023 to $60.4 billion in 2031.

“Greek yogurt is high in protein, generally low in refined sugar, a good source of under-consumed nutrients, and rich in probiotics,” registered dietitian Michelle Darian, science and product marketing manager at InsideTracker, told Parade last month. “It’s considered a healthy meal or snack option for people looking to add more protein and less refined sugars to their diet.”

Greek yogurt is regular yogurt that has been strained to remove whey or liquid. What remains is denser and tangier thanks to the high concentration of lactic acid, which is produced when bacteria break down lactose, milk’s natural sugar, through fermentation.

Lactic acid is a common cosmetics ingredient that can help smooth and even skin. Research has shown that eating yogurt, specifically a certain type of lactic-acid-producing bacteria, can improve skin elasticity and decrease dryness of the cheeks.

Greek yogurt also contains a host of nutrients, including vitamins A, B12, and B2 (riboflavin), and the minerals phosphorus, zinc, selenium and potassium.

It boasts calcium — but less than what’s in regular yogurt because some is removed during the straining process.

Greek yogurt also features an abundance of casein, a slow-digesting dairy protein, which “tends to make it high in total protein and lower in carbohydrates than other types of yogurt,” Kristina Cooke, a registered dietitian with the Academy of Nutrition and Dietetics, told USA Today this week.

While Greek yogurt is a good source of beneficial bacteria known as probiotics, which support gut health, it may be tough to swallow for people with dairy sensitivities. Those who indulge should be careful with what they pair it with so as not to spike blood sugar.

How to select the most nutritious Greek yogurt