yogurt

On my last visit to the supermarket I realized that it was no longer enough to choose between natural or flavors. Now the labels speak of “Greek” or “protein”, without forgetting the “0% fat.” “Choose your own adventure,” we might think at first glance. However, my approach focuses on the Greek yogurt, because the “protein yogurt” we already know that we are in the It was of chic protein. But what is special for Greek yogurt to have become the protagonist? Is it really better for health or is it a triumph of marketing? More than an exotic name. Greek yogurt is no recent invention. In the Mediterranean basin it has been consumed for centuries as a basic food: thick, satiating and easy to conserve thanks to the casting that eliminates part of the serum. In Greece it is usual to serve it with honey and nuts, and in Türkiye or in the Middle East it is used in salty sauces and dishes. His jump to global fame arrived just two decades ago, when international brands began to market it. And what distinguishes it is not its passport, but rather its process: the liquid serum is sneaking, which gives it a thicker and more creamy texture, and a protein content greater than that of a conventional yogurt. A chute of protein. It seems that here is the kit of the matter. In a New York Times reportEthan Balk, a professor of nutrition at the University of New York, defined it as a complete protein: it contains the nine essential amino acids that the body does not produce for itself. In addition, clinical studies They have demonstrated that consuming it as a snack helps reduce hunger and delay the following meal. Also, a meta -analysis Add that This high protein density can help reduce total caloric intake and to increase metabolism when it is part of a balanced diet. But the Greek yogurt does not stay there. The interesting thing comes when we see what else contributes. Loses part of calcium in the process. And yes, this occurs in the casting part, but still remains a good source of this mineral and protein, key to bone health. In an article for News Medical Today They point out that An adequate intake of both nutrients can reduce the risk of osteoporosis. In addition, a 2014 study He found a relationship between the usual consumption of yogurt and a lower risk of type 2 diabetes. The intestine, great protagonist. All yogurts with live crops, including Greek, contain probiotics: the famous “good bacteria.” Andrew T. Chan, Harvard gastroenterologist, He continued for years To more than 130,000 adults and observed something striking: those who ate yogurt twice a week had 20% less risk of a subtype of colon cancer compared to those who barely tried it. This does not prove that yogurt is a coat against cancer, because it was an observational study and did not distinguish varieties. But it does add to a body of increasing evidence on the value of those fermented in the diet. For its part, Since May ClinicThey add that yogurt bacteria participate not only in digestion, but also in the regulation of the immune system and in the production of neurotransmitters such as serotonin, fundamental for mood. Not all Greek yogurts are the same. At this point it seems obvious, but it should be remembered: not everything that the label “Greek” deserves the same place in the fridge. Some Greek yogurts of flavors can carry both added sugar that go from healthy food to outrage, The New York Times warns. Since May Clinic They recommend fixing in which the container indicates “living and active crops”, since not all yogurts maintain probiotics after the pasteurization process. In addition, dietitian Elaine Siu, cited by NYTsuggests accompanying it with fruit, nuts or seeds: thus we add the fiber that the beneficial bacteria need to multiply. And if you do not consume dairy, the most balanced nutrient alternative is the fortified soy yogurt with calcium and vitamin D. A superfood? This word has become very fashionable and we cannot say that Greek yogurt is. However, if we can clarify that it is a dense product in nutrients: complete proteins, vitamin B12, probiotics and calcium in a single container. In a saturated market of labels and claims, the conclusion seems clear: the value of the Greek yogurt is not called “Greek” but to presume to be another value in the fever of the protein. Image | Freepik Xataka | To the question of whether ultraprocessed foods are as bad as they have told us, science still has no clear answer