Add Greek yogurt to your diet for better gut health and diet, and potentially bigger muscles

You’ve probably heard of Greek yogurt and how fitness enthusiasts, nutritionists, physicians, etc.... talk about how they adore it so much.

After all, it packs a plethora of ingredients that can help us move away from some of the most pressing health issues society is facing today.

In this article, I’ll discuss four of their notable benefits that you’re probably looking for — from high protein to repair your broken muscle tissue to building strong and healthy bones — and some of the latest research that you should be aware of.

Before we dive into their special features, let’s take a quick minute to understand the difference between “low/reduced fat” and “full fat” on a dairy product label.

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If you’re looking to minimize your calorie intake, you should chose Greek yogurts that are labeled “low/reduced fat” as fat is strongly correlated with calorie content.

You will be sacrificing a creamier and thicker taste, but low fat is usually preferred for those who are on a strict diet or suffer from a disease like obesity.

On the other hand, Greek yogurt that has a “fully fat” label has a creamier taste but is very calorie-rich. This applies to any dairy product, and it’s a difference that’s essential for you to spot on your next trip to the grocery store.

Additionally, it’s important to know that Greek yogurt goes through a straining process that removes whey, giving it a creamier taste and reducing its sugar content.

Talk about some ultra-low calorie food!

Now, let’s get into what you’ve been waiting for: their special benefits.

Greek yogurt reduces your appetite and hunger

Because it’s so protein-rich (almost 10g of protein for 100g of Greek yogurt), Greek yogurt can reduce your appetite and help fight a variety of health issues.

It’s been well-studied that foods high in protein can help reduce our appetite, resulting in weight loss.

Greek yogurt supports better mental health

A recent study in mice found that increased consumption of Greek yogurt (100g per day) helped the body manage stress levels as it contains Lactobacillus, a bacteria that researchers have claimed could be the jackpot in helping manage our mental health.

This can also lead to novel medications and treatments developed in the future to decrease our anxiety and depression levels.

Greek yogurt helps build bigger muscles

For those looking to build muscle, whether that be for our own personal good or to regulate weight, protein is always the key to building bigger muscles — it gives the power your body needs to repair broken muscle tissue from resistance training.

By having adequate protein, you’re one step closer to looking like 1980s Arnold Schwarzenegger (if you have the right genetics, of course)!

Greek yogurt improves gut health

Greek yogurt also contains probiotics, a bacteria that helps contribute to a healthy bacterial balance in your gut.

With our gut microbiome affecting every organ in the body according to recent research, it’s a must to maintain a steady inflow of probiotics to help maintain a healthy bacterial balance; some have even gone so far to say that our gut acts like our “second brain.”

In addition to these four benefits, there’s also been a possible, moderately-strong link between increased yogurt consumption and reduced risk for Type-II diabetes from researchers in a 2014 study.

As a nutrition and fitness enthusiast, I add one scoop of low-fat Greek yogurt (and two scoops when I’m on a bulk) to my post-workout protein smoothie, but there’s a variety of other ways to have it, depending on your wants and needs.

You also could have it along with some fruit by itself to help build your well-balanced plate.

It’s important to hit a range of one to two scoops of Greek yogurt as it’ll help you hit the three cups of dairy mark, set by the USDA.

Arnav Jain, a high school senior at Edgewood Jr./Sr. High, is the host of the podcast “Nutritious: Your Guide To A Healthier Lifestyle” and the founder of the organization “Nutrients Without Limits.” He can be contacted via email (arnavjain218@gmail.com) for any inquiries.

This article originally appeared on Florida Today: Here are four benefits to adding Greek yogurt to your diet | Arnav Jain